13 June 2021

RX

Strength/Skill

Front squats:
1×5 @ 55 %
1×5 @ 65 %
1×5 @ 75 %

EMOM x 8
20s Max effort burpee box jumps @ 24/20”
15 min AMRAP:
18 Box jumps @ 24/20”
15 Wall balls 20/14lb 10/9ft
12 Alternating DB snatch @ 22.5/15kg

Workout

15 min AMRAP:
18 Box jumps @ 24/20”
15 Wall balls 20/14lb 10/9ft
12 Alternating DB snatch @ 22.5/15kg

 

METCON

Workout

Tabata
20 secs work/10 secs rest
X 8
Alt. Plate Taps
Burpees to Plate
Plate GTOH
Russian Plate Twists
X 2

Rest 2 mins

Tabata
20 secs work/10 secs rest
X 8
DB STOH
Sit-ups
Mountain Climbers
Walking Lunges
X 2

Rest 2 mins

Tabata
20 secs work/10 secs rest
X 8
DB Box Step ups
HRPU
Side Plank Reach Throughs
Side Plank Reach Throughs
X 2