Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

10 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 10 Strict Press
B2- 5 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

Rest 2 min

4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

vO2

Workout

HANGING SNATCH

AMRAP 15

15 KB SWINGS
5 SHUTTLES
10BURPEES

RedZone

Workout

45 sec on / 15 sec off

GHD
DEVIL PRESS
BOX JUMP BURPEES
DB THRUSTERS
BATTLE ROPE
DOUBLE KB SWING

Metcon

Workout

30 hip thrust
30 jumping lunges
30 power lunges
30 pulse lunges
30 R.B side step squats
30 R.B squat hold
30 R.B single leg glute bridge
20 glute kick back
20 one sided fire hydrants
20 donky whips