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

AMRAP 15

10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

RedZone

Workout

TIME CAP (35MNS)

45 BOXJUMP BURPEES
40 DEVIL PRESS
40 THRUSTERS
50 DB SNATCHES
50 WALL BALLS
60 BUTTERFLY SIT UPS
80KCAL SKII

Metcon

Workout

Cardio:
1 min bike
30 sec jumping squat
1 min bike
30 sec power jump
1 min bike
30 sec plank jackes
1 min bike
30 sec american kb swing
1 min bike
30 sec wall ball
1 min air bike/ski