10 February 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 BJ
Rest 2

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 BJ

VO2

Workout

2 ROUNDS (AIM TO BEAT YOU
TIME FOR THE FIRST ROUND)

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

Skierg Manace

10 Power Snatch (bar)
10 Plank Walkout
8 Burpees
1min Ski sprint
10 Air Squats
30 sec Ski Sprint

Metcon/HIIT

Workout

AMRAP 15
12 CAL Bike
12 Sumo Squats
12 Box Jump overs
12 Bulgaro

AMRAP 15
10 Side Walks (each side)
10 Kick Backs
10 Bridges with KB
10 Side Kicks