29 August 2022

Rx

Strength/Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

Rest 2 min

4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

Vo2

Workout

POWER OF 10

10 KCAL SPIN
10SLAM BALLS
10 RENEGADE ROWS
10 KB FRONT SQUAT
10 SNATCHES
10 PUSH UPS
10 WALKING LUNGES
10WALL BALLS

AMRAP25MNS

RedZone

Workout

EMOM KB Complex 25MN

25 KB SWING
20 DRAGON TAIL KB SWINGS
25 STANDING AROUND THE
WORLD KB SWINGS
20 SUMO HIGH PULLS
20 SINGLE ARM THRUSTERS
20 KB RUSSIAN TWIST

Metcon-AM

Workout

IN A RUNNING CLOCK PERFORM:

00:00 – 30:00

10 LUNGES
10 G2O
10 THRUSTERS

REST 2 MIN

E90’OM X5

MAX BURPEES BURPEES

2. PLANK HOLD

3. MAX MOUNTAIN CLIMBERS

4. PLANK HOLD

5. MAX KNEES TO ELBOWS

REST 2 MIN

Metcon-PM

Workout

WOD – 5 Rounds

22 Cal row
30 burpees/step backs
30 Plate OH lunges