07 April 2022

RX

Strength/Skill

Amrap 5
5 Cal Row
5 Hang clean and press
5 Sit up
Rest 2 min
Amrap 5
5 Cal Bike
5 Hang power Snatch
5 Sit up
Rest 2 min
Amrap 5
5 Burpees
5 Thrusters
5 Sit up
Rest 2 min
Amrap 5
5 Box Jumb
5 OH Squat
5 Sit up

Vo2

Workout

Amrap 25min

2 Lap wall ball run
20 Prisoner squats
15 Renegade row
20 KB Swings
15 Burpees
20 Butterfly sit up

RedZone

Workout

Buy in 15 Devil press

3 rounds

2 Lap run
10 Hanging knee to chest
10 KBL sumo deadlift high pull
10 KBL Step ups

Buy out 15 Devil Press

Freeze

Workout

 Lower body – Pulsing
1)Squat hold (LV2 W/ Plate)
2)Bridge
3)Lunge L&R
4)Donkey Kick Hold
5)Side Lunge L&R
6)Wall sits (LV2 w/ Plate)