Strength and Conditioning

Strength/Skill

EVERY 3 MIN OF 15 MIN (5R)

A-
5 Back SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

B
“8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B”

Vo2

Workout

Part 1 : Complex

Squat clean: 20mn

Part 2 “Partner Work 15mn

A: 2kcal on bike or row
B: kb swings

AB 15 snychro burpees
AB 15 synychro box step up
AB  15 push ups
AB.  15 butterfly situps”

RedZone

Workout

HIGH ENERGY 35mns

Banded skii
DB Snatch
Box Jump Burpees
Spin Sprint

Metcon-AM

Workout

Core focused

3 MIN AMRAP

10 SHUTTLE RUNS
10 G2O

1 MIN REST

10 BOX JUMPS
10 WALL BALLS

1 MIN REST

5 FARMER CARRIES
10 BURPEES

1 MIN REST

X2 ROUNDS

Metcon-PM

Workout

Part 1 – 5 minutes
10 perfect st.
10 back extensions
10 sit ups

Part 2 – 15 min
Deadlift technique
Find your weight for the workout 50% and perform 10 reps

EMOM 12
Every minute perform DL accordingly to the minute
Example: minute 1 – 1 DL; minute 2 – 2 DL….

Part 3 – AMRAP 10
10 front squats with db
10 sit ups
10 air squats