13 January 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel 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

AMRAP 25

15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS

RedZone

Workout

Fun Day

AMRAP 35

10 devil Press
16 Single arm thrusters
500m row
1km spin

Metcon

Workout

AMRAP 20
15 devil press
15 biceps curl
15 dips
15 push ups (box)
15 walking plank (box)

Time cap 15 min
15 thrusters
15 duck walks
10 hand stand