Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

3 Bench press 80-90%

2 RFT
30 Reverce Lunges
25 Sit ups
20 Cal bike
15 Wall ball Squat
10 Box jump
5 Devil press

vO2

Workout

KB COMPLEX 5 ROUNDS

1 KM SPIN
10 KB SWINGS
10 GOBLET SQUAT
10 SUMO SQUAT HIGH PULL
5 SINGLE ARM THRUSTERS (EACH SIDE)
10 KB RDL

RedZone

Workout

45 sec on / 15 sec off

GHD
DEVIL PRESS
BOX JUMP BURPEES
DB THRUSTERS
BATTLE ROPE
DOUBLE KB SWING

Metcon

Workout

LOWER BODY

BB squat
BB Hack squat
Squat with sid leg lift
Sumo squat with calf raises
Good morning
DL+ Calf raises
DB lunges
Reverse lunges
Pulse lunges
in & out drop squats