08 November 2022

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

AMRA 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

2 Laps
10 Wall Balls
5 Burpees
10 Walkout Plank
5  Burpees
10 Box Jumps
5 Burpees
15 KB Swings
5 Burpees
10 Walkout Plank
5 Burpees
10 Box Jumps

2 Rounds

Metcon/HIIT

Workout

3 rounds of:

20 Jump Squats from the box with DB
20 Split Squats with DB (box)
20 Pousing front squats
20 Jumping Lunges

AMRAP 20

30 Burpees
30 DB Snatches
30 KB Swing