Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Box jump
3 3Single DB Hang clean and jerk

2Min rest

AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up
Accumalate 3 min plank

vO2

Workout

Part1: Back Squat 20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

RedZone

Workout

EMOM 30

10 DEVIL PRESS
20 KB SWING
15 THRUSTERS
20VUPS
1 LAP WALL BALL RUN
REST

Metcon

Workout

Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat