27 June 2022

RX

Strength/Skill

Min 1 to 10

Emom 10
1- 10 Front Squat
2-  8 Burpees Over Bar

Min 12 to 20

AMRAP 8
10 Empty Bar Thrusters
10 Box jump

Min 22 to 30

For time TC-8
50 Step back lunges
50 Sit up
50/30 Cal on bike

Vo2 

Workout

EMOM 25MIN

20 PRISONER SQUATS
15 PLANK WALKOUTS
25 SLAM BALLS
15 PLATE HOLD BOX STEP UP
2 LAPS
20 WALL BALL SIT UPS
REST

RedZone

Workout

5 rounds

500 m row

20 Over head walking lunges
20 DBl Hang Clean Jerk

rest 30 sec

*1 Dumbbells’

Metcon

Workout

Part 1
4 Laps running

Part 2 – EMOM – 30
1- Lunges
2- Jumping jacks
3- PU
4- Step box or box jump
5- Run
6- Dips (box)