Strength and Conditioning

Strength/Skill

E2MOM
5 Back Squat
10 Walking Lunges
5 Box jump

Workout

AMRAP 10
20 m Shuttle run
15 Sit up
10 Hang DB Snatch
5 Burpees over DB

VO2

Workout

Part 1: Complex

Hanging Snatch:  20min

Part 2: EMOM 15mn

Burpees
DB snatch
Box jump
Slam ball

RedZone

Workout

Big week high X5-6 rounds

10 Single arm Devil press
15 Wall balls
5 Bear Crawl plate push
15 KCAL A bike assault
15 KB Swings

Metcon/HIIT-PM

Workout

30 minutes workout:
30 seconds bike + 5 DL + 5 burpees + 5 thrusters

Metcon-AM

Workout

EMOM (30’0n/30’off)

KNEELED/landmine RIGHT SIDE PRESS
KNEELED/landmine LEFT SIDE PRESS
Z press
American KB SWINGS
REST
______________________

Bulgarian split squat RIGHT
Bulgarian split squat LEFT
Front squats
Devil press
REST

X2