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

VO2

Workout

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/HIIT

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 kness
2 Press jackes
3 Skaters
4 Mountain climbers