06 October 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

vO2

Workout

Warm Up

MAIN WORKOUT: FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges each leg
50 kb swings
50 wallballs
50 v ups
50 thrusters
50burpees
50 air squats
50 plank walkout

RedZone

Workout

Skierg Manace

10 Power snatch (bar)
10 Plank walkout
8 Burpees
1min Ski sprint
10 air squats
30 sec ski sprint

Metcon

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