24 March 2023
Strength and Conditioning
Strength/Skill
Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk
Workout
2R FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”
RedZone
Workout
Amrap
1km spin
20 kb Gorilla rows
12 Slam balls
12 DB floor press
10 db strict press
Metcon/HIIT
Workout
FULL BODY
AMRAP 20
15 box jump overs
15 gorilla row
15 thrusters
100 skipping ropes
AMRAP 15
15 squat jumps
15 pousing lunges
15 chest press