24 February 2023

Strength and Conditioning

Strength/Skill

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap Run
1min Plank

70 Sit Ups
3 Lap Run
1 min Plank

VO2

Workout

MAIN WORKOUT: FILTHY 50 25mns

50 Box Jump
50 Push Ups
50 Walking Lunges each leg
50 kb Swings
50 Wall Balls
50 V ups
50 Thrusters
50 Burpees
50 Air Squats
50 Plank Walkout

RedZone

Workout

Bar Mix

Power Snatches
Bent Over Row
Burpees Over Bar
Bar Push Press
Bicep Curls
Floor Press

Metcon/HIIT

Workout

AMRAP 15
15 Dips
15 Kick Back Triceps
250m Row
15 Over Head Triceps
15 Triceps in the floor

AMRAP 15
12 Kick backs with band each
12 Side kick backs with band each
1 min very fast
12 Side leg raises with band each
12 Sumo Squats