Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

 vO2

Workout

Part 1: Complex

Hanging Snatch:  20min

Part 2: emom 15mn

burpees
db snatch
box jump
slam ball

RedZone

Workout

Big week high X5-6 rounds

10 Single arm Devil press
15 Wall balls
5 Bear Crawl plate push
15 kcal A bike assualt
15 kb swings

Metcom/Hiit 

Workout

Warm up 10 minutes – keep moving
2 minutes bike
15 jump squats
15′ squat hold

3 rounds of:

20 walking lunges
20 goblet squats
20 hip thrusters
20 rdl