Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

10 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 10 Strict Press
B2- 5 Pull Up

C- Conditioning
4 Min AMRAP
6 Cal Row
6 Push press 30/20

Rest 2 min

4 Min AMRAP
6 Thrusters 30/20
6 Box Jump

vO2

Workout

HANGING SNATCH

AMRAP 15

15 KB SWINGS
5 SHUTTLES
10BURPEES

RedZone

Workout

Strong man

Team 1: Tyre flip burpees
Team 2: box stepover
Team 3: Air squats

Team 1: dual squat
Team 2: single arm devil press
Team 3: Thrusters

Every 2.30mns 10 kb swings

Metcon

Workout

AMRAP 15
12 cal ski
5 burpees
12 cal row
5 devil press
12 cal air bike

AMRAP 15
50 skipping ropes
12 thrusters
12 push ups
12 v-ups