Strength and Conditioning

Strength/Skill

Min 1 to 10

Emom 10
1- 5 Hang Power Snatch 20/25
2- 5 OH Squat  20/15

Min 12 to 30

10 Rounds of

500 Meter Bike
5 Push press 30/20
50 Meter Farmer carry 20/14

 vO2

Workout

VO2 AMRAP 35

DB COMPLEX AMRAP

10 POWER CLEANS
10 THRUSTERS
10 STATIC LUNGES
10 SQUATS
10 DEVIL PRESS
10 RENAGADE ROW
10 DB RUSSIAN TWIST

Metcom/Hiit  

Workout

Warm up – 10 minutes
30 seconds row
30 seconds bike
10 half burpees

AMRAP 15
30′ bike
10 row db
10 chest press
30′ row

EMOM 12
1- 12 slam balls
2- 12 kb swings
3- 12 push ups
4- 12 triceps