Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

RedZone

Workout

Amrap

1km spin
20 kb Gorilla rows
12 Slam balls
12 DB floor press
10 db strict press

Metcon

Workout

BOOTCAMP
Box jump
Squat press
KB swing
TRX squats
TRX Lunges
2min Air bike
3 laps running with ball
Splite squat
Burpees
pullup
Tir flip
Bear crawal
Plank jacks
2min skii