22 July 2022

Strength and Conditioning

Strength/Skill

Every 90 sec for 5 Rounds

 16 Barbell Reverse Lunges

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 Box jump
Rest 2

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 Box jump

VO2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/Spin
min2: 20 KBL swings
min3: 10 Burpee
min4: 20 KBL swing
min5: Rest

RedZone

Workout

PART 1: TOTAL 5 KM

1 KM Spin
10 Box Jumps

PART2: 5 ROUNDS

10 Burpee Over Slam Ball
10 Slam Ball Throws

Metcon

Strength/Skill

Barbell Romanian Deadlifts

*10 TYI

Workout

20 Step Ups
10 DB Romanian Deadlifts
20 Step Ups
10 Hip Thrust
20 Step Ups
10 Reverse fly

X3