24 June 2022

RX

Workout

FOR TIME
TEAM OF 2
Buy in 400m Sand bag  Run

50 Hang SQT CLEAN 30/20
40 Box jumps
10 Sync Burpees
50 KB SWING 24/16
40 OH WALKING LUNGES 30/20
10 Sync Burpees
50 FR SQ 30/20
40 TTB
10 Sync Burpees
Buy out 400m Sand bag  Run

Vo2

Workout

EMOM 30

20 KM SPIN TARGET

EVERY MIN CHANGE IN INTENSITY
( HIGH  & LOW RESISTANCE MIN RPM 80)

RedZone

Workout

AMRAP 25

500 m row
15 Wall Balls
500 m row
15 Half burpees
500 m row
15 Push ups
500 m row
15 mt climber (each leg)

Metcon

Workout

PART 1
– 20 push press
– 2 min row
– 20 side raises
– 2 min row

AMRAP 30
– 15 jumping squats
– 15 salam ball
– 15 wall balls
– 15 DB DL