20 January 2023

Strength and Conditioning

Strength/Skill

AMRAP 40

5 Burpees over bar
10 DL
15 Slam ball
20 Air Squat
25 Sit ups

Vo2

Workout

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

RedZone

Workout

10 THRUSTERS
BASE LINE DB WALKING LUNGES
10 box jump BURPEES
15 air squats

Metcon

Workout

Part 1 x 3
15 KB DL
15 RDL
15 bridge (toes up)
15 kick backs

Part 2 x 3
15 GOH
15 goblet squats
15 bulgaro
15 side to side squats