13 October 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

Warm Up

MAIN WORKOUT: FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges each leg
50 kb swings
50 wallballs
50 v ups
50 thrusters
50burpees
50 air squats
50 plank walkout

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

AMRAP 15
15 dips
15 kick back triceps
250m row
15 over head triceps
15 triceps in the floor

AMRAP 15
12 kick backs with band each
12 side kick backs with band each
12 hip thrusters
12 cal air bike
12 sumo squats