28 April 2022

RX

Strength/Skill

Clean and jerk Drills

Then

5 Rounds
M1 -Max Lap Rum
M2- Max Push ups
M3- Max Walking lunges
M4- Max burpees
M5 – Rest

Vo2

Workout

COACH CARTER
EMOM 25MN

10 BOX JUMP BURPEES
20 HR PUSH UPS
20 BUTTERFLY SITUPS
20 WALL BALLS
20 KNEE TUCKS
15 DB SNATCHES
20 KB SWINGS

RedZone

Workout

25 MIN

10 DUMBELL THRUSTER

20 MOUNTAIN CLIMBERS
10 *
20 PUSH UPS
10 *
20 TRX/RING ROW
10 *
20 SIT UPS
10 *
20 BOX JUMPS
10 *
20 BURPEES

REPEAT IF TIME ALLOWS

Freeze

Workout

1)Squat hold (LV2 W/ Plate)
2)Bridge
3)Lunge L&R
4)Donkey Kick Hold
5)Side Lunge L&R
6)Wall sits (LV2 w/ Plate)

Metcon

Workout

Partners workout – IGIG

100 – 80 – 60 – 40 – 20 – 10

Air squats
Kb swing
Wall ball

Total = 6 rounds ( after every round, run 4 laps)