Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

3 Bench press 80-90%

2 RFT
30 Reverse Lunges
25 Sit ups
20 Cal bike
15 Wall ball Squat
10 Box jump
5 Devil press

VO2

Workout

DB complex AMRAP (35min)

10 Strict press
10 Hanging overhead swing
10 Renagade Row
10 Squats
10 Thrusters
10 DB half Burpee snatch
10 DB mountain climbers
10 DB v ups

RedZone

Workout

Cardio Pyramid 35min

10, 20, 30 40, 50, 40, 30 ,20 , 10

Assault Bike
Rowing
Skierg

Metcon/HIIT

Workout

Part 1 – 10 minutes
Front squat and thruster tecn.

EMOM 12

Alternating between 1 and 2

1- Front squat
2- Thruster

AMRAP 12

10 Lunges
10 Push ups
10 RDL