20 April 2023

Strength and Conditioning

Strength/Skill

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry  16Plus
20 Knees to chest

Buy out – 25 Burpees

VO2

Workout

2 Laps
20 Wall Balls
20 DB Power Cleans
20 Wall Balls
2 laps
90 sec rest

2 Laps
20 Box Jumps
20 BD Power Cleans
20 Box Jumps
2laps
90 sec rest

2 Laps
20 TRX Reverse Row
20 DB Power Cleans
20 TRX Reverse Row
2laps
90 sec rest

Metcon/HIIT

Workout

Time cap- 25min
200m row
5 burpees over row
5 sit. push press

250m row
6 burpees over row
6 sit. push press

300m row
7 burpees over row
7 sit. push press

350m row
8 burpees over row
8 sit. push press