Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

Vo2

Workout

20 X DB Front Squats
20 SINGLE LEG BOX STEP UP
20 BOX JUMP
20 SQUAT JUMPS
20 db Snatches
20 DB SUMO Squat
1km spin recovery

5-6 rounds

Metcon

Workout

Circuit:
Station1: Double jump burpees
Station2: Weighted punches
Station3: Quick suicide sprints
Station4: Bicep curls
Station5: Power jumps
Station6: American KB swing
Station7: Step Lunges