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 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU

 VO2

Workout

        KB COMPLEX 5 ROUNDS

1 KM SPIN
10 KB SWINGS
10 GOBLET SQUAT
10 SUMO SQUAT HIGH PULL
5 SINGLE ARM THRUSTERS (EACH SIDE)
10 KB RDL

RedZone

Workout

45 sec on / 15 sec off

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

Metcon/HIIT

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