30 June 2022
Strength and Conditioning
Strength/Skill
8 Rounds of
8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike
Vo2
Workout
AMRAP 25
15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS
RedZone
Workout
Part 1- 6 min AMRAP
10 cal row
15 goblet squats
rest 1-2 minutes
Part 2 – 6 min AMRAP
10 cal row
15 push ups
rest1-2 min
Part 3 – EMOM 6 min
10 cal row
5 burpee
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)