Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 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

Part 1 : Complex

Squat clean: 20mn

Part 2 :Partner Work 15mn

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

AB 15 synchro burpees
AB 15 synchro box step up
AB  15 push ups
AB.  15 butterfly sit-ups

RedZone

Workout

HIGH ENERGY 35mins

Banded ski
DB Snatch
Box Jump Burpees
Spin Sprint

Warm up 10mns: dynamic

Metcon/HIIT-PM

Workout

EMOM 10
5 DL
5 burpees

Part 2 x 3 – 20 minutes
20 Squat jumps
20 Reverse lunges
20 Box jumps
20 V sit ups