Strength and Conditioning

Strength/Skill

E2MOM
5 DL
5 Seated Box jump

Workout

EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball

VO2

Workout

Leg Burner 30min (AMRAP)

12 Weighted Box Step Up
10 Empty Bar Bell Squat
20 DB walking Lunges
1 min Wall Sit
1 km Spin High Resistance
1 min Rest

Redzone

Workout

SPIN 4 DISTANCE (30MINS)

EVERY 3 MINS
6 BOX JUMP   /  6 BURPEES

FINISHER

SHUTTLE RUN SPRINTS (PARTNER) 10MIN

Metcon-AM

Workout

PAIRS WOD
WATERFALL STYLE
30 min AMRAP

15 Burpees
15 Wall Ball OH Lunges
15 Sit Ups
15 Snatch

Metcon-AM

Workout

Core focused

3 min AMRAP

10 Shuttle Runs
10 G2O

1 MIN REST

10 Box Jumps
10 Wall Balls

1 min REST

5 Farmer Carries
10 Burpees

1 min Rest

x2 Rounds