RX

Strength/Skill

Amrap 5

5 Cal Row
5 Hang clean and press
5 Sit up
Rest 2 min
Amrap 5
5 Cal Bike
5 Hang power Snatch
5 Sit up
Rest 2 min
Amrap 5
5 Burpees
5 Thrusters
5 Sit up
Rest 2 min
Amrap 5
5 Box Jumb
5 OH Squat
5 Sit up

Vo2

Workout

1 KM SPIN
10 KB SWINGS
1 LAP DB FARMERS WALK
10 RENEGADE ROW
1 LAP WITH 4 SLAM BALL THROWS AT EACH CORNER

X5 ROUNDS

RedZone

Workout

Part 1- 6 min AMRAP
10 cal row
15 goblet squats

rest 1-2 minutes

Part 2 – 6 min AMRAP
10 cal row
15 push ups

rest1-2 min

Part 3 – EMOM 6 min
10 cal row
5 burpee

Metcon

Workout

Part 1:
– 20 jumping jacks
– 20 mountain climbers
– 20 v ups
– 20 plate over head

Part 2: x 4
– 20 slam ball
– 20 jump box
– 20 plate over head
– 20 v ups