05 May 2023

Strength and Conditioning

Strength/Skill

Every 90 sec for 5 Rounds

16 Barbell Reverse Lunges

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 Box Jump
Rest 2

AMRAP 2
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 Box jump

VO2

Workout

Deadlift

AMRAP 15

10 Devil Press
10 DB Push press
20 Air squats

RedZone

Workout

Filthy 50 ( 35 mins)

50 Burpees
50 Slam Balls
50 Devil press
50 KB Swing
50 Thrusters
50 DB Snatches
50 Air Squats
50 Butterfly Sit ups
50 Push Ups
50 KCAL assault bike

Metcon/HIIT

Workout

Cardio:
1 min Bike
30 sec jumping squat
1 min Bike
30 sec power jump
1 min Bike
30 sec plank jackes
1 min Bike
30 sec American KB Swing
1 min Bike
30 sec Wall Ball
1 min Air Bike/ Ski