06 January 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Vo2

Workout

31 kb swings
31 wall ball sit ups
31 kb squats
31 lunges
31 box jumps
31 dips
31 db snatches
31 hr push ups

RedZone

Workout

Mayhem

10 Deadlift

Shuttle

10 Devil press

Metcon-AM

Workout

5 rounds for time

. 2 lap run
. Goblet squats
. Single arm Db snatches
. Burpees over dbs.

Metcon-PM

Workout

3 Rounds of
15 slam balls
15 kb swing over head
15 hs push up (box)
15 side raises

3 rounds of
20 kick backs
20 side kicks
20 rdl
20 hip thrusters