29 July 2022

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

Deadlift Complex

10 DEADLIFT
10 BURPEES OVER BAR
2 LAPS
20 BUTTERFLY SITUPS
1 MIN REST

25 MIN AMRAP

RedZone

Workout

FUN FRIDAY

1st 5min:
50 goblet squats
amrap burpees

2nd 5min:
50 sit ups
amrap kb swings

3rd 5min:
50 reverse lunges
amrap box jump

4th 5min:
50 db thrusters
amrap run

Metcon

Workout

Strength/ Skill

Split squat

WOD

P1. Running (time keeper)

P2.

12 sumo squats deficit
8 push press
4 slam balls

X6 ROUNDS, 3 ROUNDS EACH

Finisher SYNCRO (TOGETHER)

50 SIT UPS