18 July 2022

Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

     10 Back squat

B-3Rounds 1 Min Rest rest between sets

     B1- 10 Strict Press
B2- 5 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

    Rest 2 min

    4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

VO2

Workout

AMRAP 25 min

10 Box Jump with Slam Ball throw
5 Shuttle Sprints into Bear Crawl
10 Slam Balls
15 Butterfly Sit-ups
10 Plank Walkout

RedZone

Workout

Partner Workout

100 Box step ups
60   Burpees
100 Push ups
100 Sit-ups
150 Air squats
2000m Row

Metcon

Strength/Skill

KB deadlifts

Workout

For time

3-9-15-21-15-9-3

Deadlifts
Box jumps/ box step ups