27 January 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

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

Cardio day – 30 min

200m row
2 min bike as fast as you can
20 burpees
300m row
3 min bike as fast as you can
30 burpees
400m row
4 min bike as fast as you can
40 burpees