Strength and Conditioning

Strength/Skill

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry 16Plus
20 Knees to chest

Buy out – 25 Burpees

V02

Workout

MERRY GO ROUND X 2-3 ROUNDS

2 Laps
20 Wall Balls
20 DB Power Cleans
20 Wall Balls
2 laps
90 sec rest

2 Laps
20 Box Jumps
20 BD Power Cleans
20 Box Jumps
2laps
90 sec rest

2 Laps
20 TRX Reverse Row
20 DB Power Cleans
20 TRX Reverse Row
2laps
90 sec rest

Metcon

Workout

Tabata
Strength:
1- Air Squat
2- Reverse Lunges
3- Superman
4-Sit ups
HIIT:
1-Jump Squats
2-Jump Lunges
3- Burpees
4- Cocoons
Isometric:
1-30 sec Squat hold
2-30 sec Split squat hold R/L
3- 30 sec Hold the world
4- 30 sec Plank
Cardio:
1- High Knees
2- Press Jackes
3- Skaters
4- Mountain CLimbers