17 March 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

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

Mayhem

10 Deadlift

Shuttle

10 Devil press

Metcon

Workout

25 MIN YGIG – SPLIT HOWEVER
keep moving until the time finish

50 cal air bike
50 sit ups
50 kb swing – 16kg
50 burpees
50 front squats
50 skipping ropes – together –
50 step ups wit wall ball 10 kg

15 AMRAP – partners ygig
600 m row
60 DB cleans
100 skipping ropes
60 plate chest press