20 April 2022

RX

Strength / Skill

10 Sec Work 20 Sec rest for 10 rounds
Deadlift 65%

Workout

EMOM 20
20 KB Swing
10 Burpees over KB
20 Plate to OH
10 BJO
20 sit ups

VO2

Workout

5 Rounds

1 km Spin
10 Box Jump Burpees
15 Wall Balls
10 Single Arm Thrusters
10 Devil Press
10 Butterfly Sit-ups

RedZone

Workout

10 min AMRAP

2 Laps Run
5 Burpee Box Jump Over
10 Goblet Squats
20 Sit-ups

Rest 1-2 min

10 min AMRAP
2 Laps Run
5 Burpee Box Jump Over
10 DBL clean jerk
20 Russian twist

Freeze

Workout

1. Side Candle L&R (15 sec each)
2.Dead bug hold L&R (15 sec each)
3.Single leg plank L&R (15 sec each)
4.Hollow hold (30seconds)
5.Side Plank (15 sec each)
6.Bike twist hold L&R (15 sec each)

x3 Round