21 July 2022

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

MAIN WORKOUT: FILTHY 50 25mns

50 Box Jump
50 Push Ups
50 Walking Lunges
50 KB swings
50 Wallballs
50  V ups
50 Back Extension
50 Burpees
50 Air Squats
50 Plank Walkout

RedZone

Workout

CHIPPER
50 Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push Ups
10 Burpees
10 MNT climbers
10 Burpees
20 pushups
10 Burpees
30 Walking lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air squats

Metcon

Workout

Bodyweight + conditioning

A. 3 min

    Max Cal Row
30 sec transition
Max Cal Bike

    Rest 90 seconds

B. 3 min

    Max Cal Row
30 sec transition
Max Cal Bike

    Rest 90 seconds

C. 3 min

      Max Cal Row
30 sec transition
Max Cal Bike

CORE FINISHER

*aiming to keep the same or more Cal every round