29 April 2022

RX

Strength/Skill

10 RFT (40Min TC)
250 m Row
12 Cal Bike
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges
50 kb swings
50 wallballs
50 v ups
50 back extension
50burpees
50 air squats
50 plank walkout

RedZone

Workout

EMOM1 0-10 min

MIN 1: 10cal Row
MIN 2: MAX Burpees
MIN 3: Rest

2 min rest, into…

EMOM2
MIn 1: 10 cal Row
MIn 2: MAX KBL swings
MIn 3: Rest

Try to keep numbers consistent for MAX REPS

Freeze

Workout

Pulsing
1)Band bicep hold
2)Band pull apart hold
3)Band chest press hold
4)DB lat raise hold
5)Triceps dip hold
6)Plate OH hold

HIIT

Workout

Part 1 x 3
15 Plate OH
15 Jumping box
15 Floor press (DB)
– 15 Short SU

Part 2 x 3
20 Plate OH
20 Jumping box
20 Slam ball
20 Burpees over ball
2 Laps running