10 November 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

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

RedZone

Workout

TIME CAP (35MNS)

45 BOXJUMP BURPEES
40 DEVIL PRESS
40 THRUSTERS
50 DB SNATCHES
50 WALL BALLS
60 BUTTERFLY SIT UPS
80KCAL SKII

Metcon

Workout

Part 1 x 3
15 KB DL
15 RDL
15 bridge (toes up)
15 kick backs

Part 2 x 3
15 GOH
15 goblet squats
15 bulgaro
15 side to side squats