Strength and Conditioning

Strength/Skill

"Strength

dead lift build up

Amrap 20

trx
cleans
skierg"

VO2

Workout

"Metcon (35 minutes)
Partner WOD, For Time (cap at 32 minutes, split reps as desired):
100 Wall Balls (20/14 lbs to 10/9 ft)
80 Calorie Bike (or row)
60 Burpee Pull-Ups (bar at standing reach height)
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Synchronized Bar-Facing Burpees
Partners alternate every 10-20 reps for efficiency.
Scaling: Lighter wall ball (14/10 lbs), reduce bike/row calories (60/40), regular burpees, lighter dumbbell (35/20 lbs)."

MetCon

Workout

"""AMRAP 15
20 wall balls
20 snatches
20 db squat cleans
20 sumo squats

15 min Time cap
100 skipping ropes
20 slam balls
20 foward raises (1 by 1)
20 bulgaro

"

Strength and Conditioning

Strength/Skill

"Legs

Strength

Squat clean
Db box step up
every 2 mins kb front rack reverse lunges

Amrap (12min)
db box step overs"

Red Zone

Workout

"Strength (15 minutes)
Front Squat: 4 sets of 6 reps @ 65-70% of 1RM (2 min rest)
Accessory: Single-Leg Glute Bridges - 3 sets of 12 reps per leg (bodyweight, 60 sec rest)
WOD (20 minutes)
For Time (cap at 15 minutes):
15-12-9
Back Squats (135/95 lbs)
Box Jumps (24/20 in)
Scaling: Lower squat weight (95/65 lbs), step-ups instead of box jumps."

Metcon

Workout

"""21 - 15 - 9

power clean
burpee over bar
front squat"""

Strength and Conditioning

Strength/Skill

"

Bronco

Db
deadlifts
cleans
front squats
thrusters"

VO2

Workout

"Metcon (35 minutes)
For Time (cap at 32 minutes):
1000m Row
40 Dumbbell Thrusters (35/20 lbs)
30 Pull-Ups
500m Row
20 Dumbbell Thrusters
15 Chest-to-Bar Pull-Ups
250m Row
10 Dumbbell Thrusters
5 Bar Muscle-Ups (scale to jumping pull-ups)
Scaling: Reduce row distances (800m/400m/200m), lighter dumbbells (20/15 lbs), assisted pull-ups, or knee raises."

MetCon

Workout

""" AMRAP 15
10 wall balls
10 sumo squats
10 push press
10 snatches

AMRAP 15
50 skipping ropes
10 burpees
10 devil press"""

Strength and Conditioning

Strength/Skill

"

Pike push
kb z press
kb extension

amrap
single arm parmers carry
hand release push ups
plank walkout push up"

Red Zone

Workout

"Strength (15 minutes)
Overhead Press: 4 sets of 6 reps @ 65-70% of 1RM (2 min rest)
Accessory: Dumbbell Bench Press - 3 sets of 10 reps (moderate weight, 60 sec rest)
WOD (20 minutes)
AMRAP in 15 minutes:
8 Strict Press (75/55 lbs)
12 Deficit Push-Ups (hands on 45lb plates)
20 Jumping Lunges
Scaling: Lower press weight (55/35 lbs), regular push-ups, or step-back lunges."

Strength and Conditioning

Strength/Skill

HYROX

Red Zone

Workout

"Strength (20 minutes)
Back Squat: 5 sets of 5 reps @ 70-75% of 1RM (2-3 min rest)
Front Squat: 3 sets of 8 reps @ 60-65% of 1RM (90 sec rest)
Accessory: Bulgarian Split Squats - 3 sets of 10 reps per leg (bodyweight or light dumbbells, 60 sec rest)
WOD (15 minutes)
EMOM for 12 minutes:
Minute 1: 15/12 Calorie Bike (or row)
Minute 2: 10 Front Rack Lunges (95/65 lbs)
Minute 3: 15 Sit-Ups"

Strength and Conditioning

Strength/Skill

"deadlift

pyramid

amrap

kb high pulls
cleans
db snatch
skierg"

VO2

Workout

"Metcon (35-40 minutes)
3 Rounds for Time (cap at 35 minutes):
500m Row
20 Burpee Box Jump-Overs (24/20 in)
15 Dumbbell Snatches (50/35 lbs, alternating arms)
10 Strict Handstand Push-Ups (scale to pike push-ups or dumbbell Z-press)
Rest 2 minutes between rounds"

Strength and Conditioning

Strength/Skill

"strength…

over head squat
single arm reverse lunge

amrap
kb front squats
static lunges single leg
elevated goblet squats
box step up"

Red Zone

Workout

"Strength (20 minutes)
Deadlift: 5 sets of 5 reps @ 70-75% of 1RM (2-3 min rest)
Weighted Pull-Ups: 3 sets of 6-8 reps (bodyweight or add weight, 90 sec rest)
Accessory: Barbell Bent-Over Row - 3 sets of 10 reps (moderate weight, 60 sec rest)
WOD (15 minutes)
For Time (cap at 12 minutes):
21-15-9
Deadlifts (185/125 lbs)
Toes-to-Bar
Double-Unders (scale to 2x single-unders)"

Strength and Conditioning

Strength/Skill

"4 rounds

25 front squats
1 km run
25 cleans
50 floor press
1 km skierg
50 butterfly sit ups/hollow rocks/leg raises/ v ups"

VO2

Workout

"Metcon (35-40 minutes)
For Time (cap at 35 minutes):
800m Run
30 Pull-Ups
50 Wall Balls (20/14 lbs to 10/9 ft target)
400m Run
20 Chest-to-Bar Pull-Ups
30 Thrusters (75/55 lbs)
200m Run
10 Bar Muscle-Ups (scale to jumping pull-ups or banded strict pull-ups)
20 Wall Balls"

Strength and Conditioning

Strength/Skill

"strength

strict press : front & back
box walk
db push press single arm

amrap
hrp ups
floor press single arm
box dips"

Red Zone

Workout

Redzone

Workout

"Strength (20 minutes)
Bench Press: 5 sets of 5 reps @ 70-75% of 1RM (2-3 min rest)
Strict Press: 3 sets of 8 reps @ 60-65% of 1RM (90 sec rest)
Accessory: Dumbbell Incline Press - 3 sets of 12 reps (moderate weight, 60 sec rest)
WOD (15 minutes)
AMRAP in 12 minutes:
10 Push Press (95/65 lbs, scale as needed)
15 Hand-Release Push-Ups
20 Air Squats"

Strength and Conditioning

Strength/Skill

"Strength

dead lift build up

Amrap 20

trx
cleans
skierg"

VO2

Workout

"AMRAP 30 (Switch Every Round):
P1 does 1 full round while P2 rests, then switch

1 Round =
10 Box Jumps (24/20”)
10 Push-Ups
10 Alt DB Snatches (22.5/15kg)
10 Sit-Ups"

Strength and Conditioning

Strength/Skill

"Legs

Strength

Squat clean
Db box step up
every 2 mins kb front rack reverse lunges

Amrap (12min)
db box step overs"

Red Zone

Workout

"Strength (E2MOM x 5):
– 4 Front Squats @ 75–85%
– Superset: 10 Walking Lunges (barbell or bodyweight)

WOD – “Leg Day Lightning” (For Time, 9 min cap):
21–15–9
Goblet Squats
Wall Balls
Lateral Jumps over DB"

Strength and Conditioning

Strength/Skill

"

Bronco

Db
deadlifts
cleans
front squats
thrusters"

VO2

Workout

"For Time (35 min cap):
50 Cal Row
40 Air Squats
30 Toes-to-Bar
20 DB Thrusters (2x15/10kg)
10 Burpee Pull-Ups
40 Air Squats
30 DB Snatches (alt)
20 Sit-Ups
10 Wall Walks"

Strength and Conditioning

Strength/Skill
"

Pike push
kb z press
kb extension

amrap
single arm parmers carry
hand release push ups
plank walkout push up"

Red Zone

Workout
"Strength (E90S x 5):
– 3 Strict Press @ 75–80%
– Superset: 8–10 DB Seated Press (after each set)
10 min AMRAP):
10 DB Push Press (2x15/10kg)
10 Box Jumps
10 HR Push-Ups
"

Strength and Conditioning

Strength/Skill
"STRENGTH 30 MIN

10 CLEANS
10 KB ALT HIGH PULL
20 DB RENEGADE ROWS
1 LAP KB FARMERS CARRY"

Red Zone

Workout
"Strength (Deadlift Every 90 sec x 5):
• Every 90 sec x 5 sets:
• 5 Deadlifts

Accessory Superset (E90S x 3 sets):
• 6–8 Chin-Ups or Ring Rows
• 8 Bent-Over Rows (Barbell or DB)

WOD (9 min cap) – “Pull Party”:
5 Rounds For Time:
• 5 Deadlifts (100/70kg)
• 10 Pull-Ups
• 15 Sit-Ups"

Strength and Conditioning

Strength/Skill
"METCON 30 MIN AMRAP

10 V-UPS
15 HOLLOW ROCKS
20 LEG RAISES
20 BOX STEPUPS
30 AB CAL"

VO2

Workout
"AMRAP 30:
• 400m Run
• 15 Toes-to-Bar or V-Ups
• 20 Walking Lunges
• 10 Push-Ups
• 15 Box Step-Overs (DB optional)
• 20 Sit-Ups
• 10 Burpees"

Strength and Conditioning
Strength/Skill

"STRENGTH 30 MIN

8 FRONT SQUATS
10 KB GOBLET SQUATS
15 DB BULGARIAN SPLIT SQUATS
20 ABMAT SITUPS
15 DB STEPUPS
10 BB RDLS
8 BB HIP THRUSTS"

Red Zone
Workout

"Strength (Back Squat E2MOM x 5):
• Every 2:00 x 5 sets:
• 3 Back Squats

Accessory (E90S x 3 rounds):
• 8 Bulgarian Split Squats (per leg)
• 15 Glute Bridges

WOD (10 min AMRAP) – “Quad Rocket”:
• 10 Goblet Squats
• 10 KB Swings
• 10 Lateral DB Jumps
• 10 Air Squats"

MetCon
Workout

"STRENGHT
BB THRUSTERS

AMRAP

20 DIPS
20 FLOOR PRESS
20 BOX JUMP "

Strength and Conditioning

Strength/Skill

METCON 30 MIN AMRAP

5 LAPS RUN
20 ABMAT SITUPS
15 DB THRUSTERS
15 BURPEES
10 DB CLEANS
15 PLANK JACKS

VO2

Workout

MetCon

Workout

EMOM
HALLOW HOLD
LUNGES
MOUNTAIN CLIMBS
PUSH UPS
SIT UPS

Strength and Conditioning

Strength/Skill

STRENGTH 30 MIN

10 DB BENCH PRESS
6 BB PUSH PRESS
500 SKIERG
8 SEATED Z PRESS
10 REPS / 10 SEC NEGATIVE PUSHUPS
6 DEVIL PRESS

Red Zone

Workout

Strength (Bench Press EMOM 10):
• Every 1:00 x 10:
• 3 Bench Press

Accessory Gymnastics (E90S x 3 sets):
• 6–8 Ring Dips or Box Dips
• 20–30 sec Handstand Hold or 2 Wall Walks

WOD (9 min cap) – “Push & Go”:
3 Rounds for Time:
• 10 HSPU (or 15 DB Push Press)
• 15 Box Jumps
• 20 Wall Balls (9/6kg)

MetCon

Workout

AMRAP

20 WALL BALL
20 SQUAT
20 SHOULDER TAPS
20 V UPS

Strength and Conditioning

Strength/Skill

"STRENGTH 3*5

8 BB REVERSE BENT OVER ROW
6 BB BENT OVER ROW
8 BB DL
3 PULL UPS

AMRAP 10 MIN

20 RING PULLS
20 CAL ROW
15 DB BICEPS CURLS"

Red Zone

Workout

"Strength – 10 Min EMOM
Odd Minutes: 2 Power Snatch (light-moderate, sharp reps)
Even Minutes: 5–7 Strict Pull-ups or Negatives

WOD (10 Min AMRAP) – “Snatch It Up”
6 Hang Power Snatch (75/55)
8 Toes-to-Bar
10 KB Swings (53/35)
100m DB/KB Suitcase Carry"

MetCon

Workout

"
30 MINUTES- YGIG per moviment
15 kb swings
15 cal ski
15 slam ball
15 burpees
15 side raises
15 cal air bike
15 forward raises"""""""

Strength and Conditioning

Strength/Skill

"METCON 25 MIN

10 DUAL KB SWINGS
10 PGTOH
8 KB SDLHP
10 BURPEES
10 VUPS
10 ALT KB SNATCH"

VO2

Workout

"Benchmark: “CHRISTINE”
3 Rounds For Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20”)

Scaling:
• Deadlifts: 50–70% of 1RM
• Step-ups for box jumps if needed
Time Cap: 15–18 minutes
"

MetCon

Workout

"""EMOM

THRUSTERS
PLANK
LUNGES
PLANK TO SQUAT
WALL HOLD"""

Strength and Conditioning

Strength/Skill

"STRENGTH 30 MIN

1 KB LUNGES LAP
5 FRONT SQUATS

"

Red Zone

Workout

"Strength – 12 Min EMOM
Odd Minutes: 1 Clean + 1 Jerk (build across sets)
Even Minutes: 8–10 Hanging Knee Raises or TTB

WOD (12 Min AMRAP) – “Barbell Blitz”
6 Power Cleans (95/65)
6 Jerks
8 Sit-ups
10 Step-ups (20/16” box)
100m Row"

MetCon

Workout

"""""""EMOM 30
1- 30 seconds high plank
2- 12 leg raises
3- 12 russian twist
4- 30 seconds hollow rocks
5- 12 single leg sit up each side
"

Strength and Conditioning

Strength/Skill

"METCON 3 ROUNDS FOR 30 MINS

500 M ROW
20 WALLBALLS
20 ALT DB SNATCH
20 ABMAT SITUPS
20 BURPEES
3 LAP RUN "

VO2

Workout

"WOD (28–30 min cap) – “Double Trouble” – For Time
3 Rounds:
400m Run
15 DB Thrusters (50/35)
12 Burpees
20 Sit-Ups
10 Double DB Hang Power Cleans
30 Sec Plank Hold"

MetCon

Workout

"""AMRAP

SNACTHES
PUSH PRESS
BOX JUMP
SHUTTLE RUN"""

Strength and Conditioning

Strength/Skill

"Strength / Skill (Every 2:00 x 6 Sets):
2 Push Jerks + 1 Split Jerk
Then:
3 Sets of 6 Strict DB Press (light) + 12 Band Pull-Aparts

WOD: “Split & Sprint” (For Time – Cap 9 min)
3 Rounds:
12 Dumbbell Push Jerks (2x22.5/15 kg)
12 Box Jump Overs (24”/20”)
12 Sit-Ups"

Red Zone

Workout

"EMOM 24 MIN

MIN1:15 cal air bike
MIN2: 12 KB swings +8 push up
MIN3:10 jump squat+10 sit ups
MIN4: jump over box "

MetCon

Workout

"AMRAP
push Ups
push press
dips
box jump
sit ups"

Strength and Conditioning

Strength/Skill

"STRENGTH 3 MIN*5

8 SUMO DL
7 BACK SQUATS
6 CLEANS

WOD 10 MIN

21-15-9

BURPEE OVER BAR
ABMAT SITUPS
GOBLET SQUATS"

Red Zone

Workout

"Strength – 12 Min EMOM
Min 1: 3 Front Squats (build to moderate-heavy)
Min 2: 8–10 alternating pistols or box step-downs

WOD (12 Min AMRAP) – “Heavy Legs”
8 DB Goblet Squats (50/35)
8 DB Step-ups (20/16”)
12 abmat sit-ups
100m row
"

Metcon

Workout

"""Warm up - 15 minutes of:
15 air squats
30 seconds row or air bike
15 full sit ups
30 seconds row or air bike
15 biceps curl
30 seconds row or air bike

EMOM 20
1- 15 wall balls
2- 15 floor press
3- 15 DB DL
4- 15 box jumps
5- 15 front squats

"

Strength and Conditioning

Strength/Skill

"METCON 25 MIN

20 CAL SKI
20 DB THRUSTERS
15 CAL SKI
30 SIT UPS
15 CAL SKI
15 BURPEES OVER DB
15 DB BOX STEP OVER
15 CAL SKI
10 V-UPS
10 SHUTTLE RUN
"

VO2

Workout

"Benchmark WOD – “CINDY”
20 Min AMRAP:
5 pull-ups
10 push-ups
15 air squats"

Metcon

Workout

"EMOM

THRUSTERS
PLANK
LUNGES
PLANK TO SQUAT
WALL HOLD"

Strength and Conditioning

Strength/Skill

"STRENGTH 3 MIN*5

7 DB SEATED Z PRESS
8 DB CHEST PRESS
9 DB PUSH PRESS
10 NEGATIVES PUSH UPS

AMRAP 12 MIN

8 BOX JUMP OVER
1 LAP FARMERS CARRY
600M SKI
10 BURPEES"

Red Zone

Workout

"Strength – 10 Min EMOM
Min 1: 2 Push Press + 1 Push Jerk
Min 2: 20 sec Ring Support Hold or 6–8 Box Dips

WOD (10 Min AMRAP) – “Shoulder Tap”
6 push jerks (95/65)
8 box jump overs
10 hand-release push-ups
100m DB front rack carry
"

Metcon

Workout

"AMRAP

15 AIR SQUAT
15 WALL BALL
3 SHUTLLE RUN
15 BURPEE"

Strength and Conditioning

Strength/Skill
"STRENGTH 20 MIN

15 BB BENT OVER ROW
10 DEADLIFT
15 TRX ROW

AMRAP 10 MIN

BB POWER CLEANS 10
BURPEES OVER BAR 12
DB SNATCH 10"

Red Zone

Workout
"Strength (15 min)
Snatch Pull + Hang Power Snatch
4–5 sets: 2 pulls + 1 hang power snatch
Superset: 5–7 strict pull-ups, negatives, or banded

WOD (10 min AMRAP) – “Snatch & Pull”
6 hang power snatch (75/55)
8 pull-ups or ring rows
10 sit-ups
100m farmer carry"

METCON

Workout
"STRENGTH

SHOULDER PRESS 5REPS 5 SETS
BANDED (LIGHT RESISTANCE)

METCON FOR TIME

30 -20 - 10
CALL ROW
DEADLIFT "

Strength and Conditioning

Strength/Skill
"METCON 30 MINS IN PAIRS

50 CAL AB
50 DB BOX STEP UP
60 ABMAT SITUP
30 DEVIL PRESS
40 CAL ROW
50 AIR SQUAT
20 SHUTTLE RUNS "

VO2

Workout
"WOD (30 min Partner AMRAP) – “Tag Team”
You go, I go (full rounds):
15/12 Cal Bike
12 Pull-ups (or ring rows)
10 DB Thrusters
200m Run"

METCON

Workout
"2 MIN 5 SETS

3 BARBELL POWER CLEAN

METCON :TEAMS OF 2

60 PUSH UPS
100 KB SWINGS
80 SIDE LUNGES
60 PUSH UPS

TIME CAP 20 MIN

"

Strength and Conditioning

Strength/Skill
"STRENGTH 3 MIN*5

5 FRONT SQUATS
8 BB HIP THRUST
5 CLEAN SQUATS
5 BB CONVENTIONAL DL

WOD 8 MIN

21-15-9

JUMPING SQUATS
BURPEES OVER BAR
ABMAT SIT UPS"

Red Zone

Workout
"Strength (15 min)
Squat Clean
5 sets of 2–3 reps (build across)
Superset: 8–10 hanging knee raises or toes-to-bar

WOD (12 min AMRAP) – “Core & Clean”
6 DB front squats
6 box step-ups
8 toes-to-bar (or knee raises)
100m row"

METCON

Workout
"5 ROUNDS FOR TIME

25 CAL BIKRE
50 AIR SQUAT
150 WALKING LUNGES

REST 3 MIN BETWEEN ROUNDS "

Strength and Conditioning

Strength/Skill
"METCON 20 MIN AMRAP

5 LAPS RUN
20 WALL BALLS
20/15 CAL ROW
10 BURPEES
15 PULL UPS OR 25 RING ROWS"

VO2

Workout
"WOD (For Time – 30 min cap) – “The Grinder”
3 Rounds:
500m Row
20 Wall Balls
20 Alt DB Snatches
20 Sit-ups
15 Burpees
200m Run"

METCON

Workout
"STRENGTH
15 EMOM

3 BENCH PRESS

METCON
FOR TIME WITH PARTNER
PARTNER 1 : 2000M ROW
PARTNER 2 :20 THURSTER
-SWITCH WHEN 20 THURSTER
ARE COMPLETE
, CONTINUE TO ALTERNATE
UNTIL 2000M IS OBTAINED
"

Strength and Conditioning

Strength/Skill

"Strength 4 Min*5

6 BB Military Press
8 DB Devil Presses
10 inch worm Pushups
6 DB Chest Presses
8 Plate Triceps Ext

AMRAP 10 MIN

10 CAL SKI
10 DB PUSH PRESS
10 BOX PUSH UPS"

Red Zone

Workout

"Strength (12-15 min)
Split Jerk – from rack
5 x 2 (moderate-heavy, foot position focus)
Superset: Ring support hold or box dip hold – 20 sec

WOD (10 min AMRAP) – “Split Decision”
6 push press (95/65)
8 box jump overs
6 ring rows or dips (scale to push-ups)
100m DB carry"

MetCon

Workout

"5 ROUNDS
FOR TIME

400M RUN
30 AIR SQUAT
20 BURPEES
10 HAND STAND PUSH-UP"

Strength and Conditioning

Strength/Skill

"20 MIN

15 DEADLIFT
12 TRX ROWS
10 BB BENT OVER ROWS
10 BB SHRUGS

AMRAP 12 MIN

10 BURPEES OVER BOX
12 DB SNATCH
10 POWER CLEANS"

Red Zone

Workout

"Skill/Strength (15 min):
Every 2:30 x 4 Sets:
2 Hang Power Snatches + 1 Squat Snatch
Then: 3 Overhead Squats (light, for position)

WOD: “Snatch Attack” (8 min AMRAP)
10 Alt DB Snatches (22.5/15 kg)
8 Toes-to-Bar
6 Burpees"

Metcon

Workout

"Tabta

air bke + sit ups
box jump + squat
squat hold + burpee
side plank
hollow hold + run "

Strength and Conditioning

Strength/Skill

"METCON 30 MIN PAIRS

50 CAL AB
50 DB BOX STEP UP
60 ABMAT SITUPS
30 DEVIL PRESSES
40 CAL ROW
40 AIR SQUAT
20 SHUTTLE RUN"

VO2

Workout

"WOD: “You Go, I Go” (Time Cap 30 min)
In Pairs, split reps as needed:
50 Cal Bike
50 Dumbbell Hang Snatches
40 Box Step Overs
40 Sit-Ups
30 Burpees
30 Wall Balls
20 Cal Ski
20 Shuttle Runs (10m = 1) per person
"
Metcon

Workout

"AMRAP
20 cal air bike
20 cal rowing
20 push ups
20 cal skii
1 lap run"

Strength and Conditioning

Strength/Skill

"EVERY 3 MIN *5

5 FRONT SQUATS
10 BB SUMO DL
10 REVERSE LUNGE

WOD 10 MIN

21-15-9

FRONT SQUATS
BURPEE OVER BAR
SIT UPS
"
Red Zone

Workout

"Strength (15 min):
Every 2:30 x 4 Sets:
1 Hang Power Clean + 1 Squat Clean
Then 3 Front Squats
Focus on clean catch and front rack position

WOD: “Squat & Sprint” (7 min AMRAP)
10 Front Squats (43/30 kg)
10 Sit-Ups
5 Shuttle Runs (10m = 1)"

Metcon

Workout

"strength EMOM
BB Thursters

WOD
DB snatch
plan row
bb front squat
3 laps run"

Strength and Conditioning

Strength/Skill

"METCON AMRAP 25 MIN

5 LAPS RUN
25 RING PULLS / 10 PULLUPS
20 WALL BALLS
20 CAL ROW/AB
15 BURPEES"

VO2

Workout
"WOD: “Engine Builder” (AMRAP 24)
400m Run
20 Wall Balls (9/6 kg)
15 Pull-Ups
10 Burpees Over Rower
20/15 Cal Row"

Metcon

Workout

"EMOM
Plank to push ups
high plank
beast hold
elbow plank
plank to squat"

Strength and Conditioning
Strength/Skill
"25 min

10 push ups
10 DB Thrusters
15 plate Presses
15 Plate Triceps Ext

AMRAP 12 MIN

10 DB SNATCH
10 DB PUSH PRESS
10 CAL SKI

Red Zone
Workout
"Skill/Strength (14 min):
Every 2:30 x 4 Sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Build to moderate weight

WOD: “Jerk City” (9 min cap)
3 Rounds:
10 Dumbbell Push Jerks (22.5/15 kg)
8 Box Jump Overs
10 Sit-Ups"

METCON : SABRINA
Workout
"AMRAP

20 Cal rowing
20 air squat
20 wall ball
20 v-ups
20 ring row "

Strength and Conditioning
Strength/Skill

"EMOM 3MIN*5

10 BB BENT OVER ROWS
10 BB REVERSE BENT OVER ROWS
5 PULL UPS

AMRAP 12 MIN

10 KB UPRIGHT ROW
10 CAL ROW
10 CAL SKI
10 DB BICEPS CURL"

Red Zone
Workout

"Strength / Skill (Every 2:30 x 6 Sets):
2 Hang Snatches + 1 Full Snatch
Then:
3 Overhead Squats (pause at bottom)

WOD: “Hang & Go” (For Time – Cap 8 min)
21-15-9
Alt Dumbbell Snatches (22.5/15 kg)
Toes-to-Bar
Burpees

METCON : SABRINA
Workout

"
run/ row

200m - 400m- 600m -800m-1000m

2 4 6 8 10

v-ups
hollow hold "

Strength and Conditioning
Strength/Skill

"METCON 30 MIN

20 CAL AIR BIKE
30 ABMAT SIT UPS
15 SHOULDER TAPS
20 AIR SQUATS
15 DEVIL PRESSES
20 CAL ROW
15 BURPEES OVER BOX"

VO2
Workout
"WOD: “You Go, I Go” (In Pairs – For Time – Cap 28 min)
Split evenly, one partner works at a time:
40 Cal Ski
40 DB Thrusters (22.5/15 kg)
40 Sit-Ups
30 Cal Row
30 Burpee Over Dumbbells
30 DB Box Step Overs
20 Cal Bike
20 V-Ups
20 Shuttle Runs (each partner)"

METCON : HAGAR
Workout
"for time :

100 air squats
90 sit-ups
80 skiping rope
70 wall balls
60 kb swings
50 burpees
40 toes to bar
30 box jumps
20 ski
10 hspu"

Strength and Conditioning

Strength/Skill

"EMOM 3MIN*5

10 BB BENT OVER ROWS
10 BB REVERSE BENT OVER ROWS
5 PULL UPS

AMRAP 12 MIN

10 KB UPRIGHT ROW
10 CAL ROW
10 CAL SKI
10 DB BICEPS CURL"

Red Zone

Workout

"Strength / Skill (Every 2:30 x 6 Sets):
2 Hang Power Cleans + 1 Squat Clean
Then:
3 Front Squats @ same or slightly heavier weight

WOD: “Core & Quads” (AMRAP 7)
10 Front Squats (43/30 kg)
10 Sit-Ups
10 Jumping Lunges (5/side)"

Metcon

Workout

"EMOM

10 Thrusters
10 jump squat
10 plank to squat
10 ring row"

Strength and Conditioning

Strength/Skill

"METCON 25 MIN AMRAP

5 LAPS RUN
10 BURPEES OVER BOX
20 CAL ROW
20 WALL BALLS
20 TRX ROWS
15 KB SWINGS"

VO2

Workout

"WOD: “Breathe & Burn” (AMRAP 18)
400m Run
20 Kettlebell Swings (32/24 kg)
15 Box Jump Overs (24”/20”)
10 Pull-Ups
5 Burpee Box Jump Overs"

Metcon

Workout

" METCON :
TIME CAP 20 MIN

50 DB CLEANS
50 BOX JUMPS
50 PLANK WALKOUT
50 DB PUSH PRESS
50 HANGING KNEE RAISES
50 DB BICEPS CURLS

15 MIN EMOM
5 BURPEES

"

Strength and Conditioning

Strength/Skill

"Strength / Skill (Every 2:00 x 6 Sets):
2 Push Jerks + 1 Split Jerk
Then:
3 Sets of 6 Strict DB Press (light) + 12 Band Pull-Aparts

WOD: “Split & Sprint” (For Time – Cap 9 min)
3 Rounds:
12 Dumbbell Push Jerks (2x22.5/15 kg)
12 Box Jump Overs (24”/20”)
12 Sit-Ups"

Red Zone

Workout

"EMOM 24 MIN

MIN1:15 cal air bike
MIN2: 12 KB swings +8 push up
MIN3:10 jump squat+10 sit ups
MIN4: jump over box "

Metcon

Workout

"AMRAP
push Ups
push press
dips
box jump
sit ups"

Strength and Conditioning

Strength/Skill

"Strength / Skill (Every 2:30 x 6 Sets):
2 Hang Power Snatches + 1 Squat Snatch
Then:
3 Snatch Grip Deadlifts + 3 Overhead Squats

WOD: “Speed Trap” (AMRAP 9)
12 Alt Dumbbell Snatches (22.5/15 kg)
10 Toes-to-Bar
8 Burpee Pull-Ups"

Redzone

Workout

"AMARAP 25 MIN

3 laps run withe ball
15 walking hand
20 cal air bike
50 jump skipping "

Metcon

Workout

"AMRAP
20 Cal skii
20 air squat
20om row
20 step ups
plank 30's "

Strength and Conditioning

Strength/Skill

"WOD: “Partner Engine Flow” (Cap 30 min)
Split as needed, complete in order:
50 Cal Assault Bike
50 Box Step Overs (DBs optional)
40 GHD Sit-Ups or 60 Regular Sit-Ups
30 Alt DB Devils Press (22.5/15 kg)
40 Cal Row
40 Synchronized Air Squats
20 Shuttle Runs (10m = 1) per partner"

VO2

Workout

"4 ROUNDS

20 DB thruster
20 box step up
skipping rope 40 sec
20 butterfly sit up
20 push up "

Metcon

Workout

"AMRAP
Wall Ball
jump squat
gorilla row
thrusters"

Strength and Conditioning

Strength/Skill

"Strength / Skill (Every 2:30 x 5 Sets):
2 Power Cleans + 1 Squat Clean
Then:
3 Front Squats @ the same weight
• 1 Pause Front Squat (3 sec hold)

WOD: “Quad Charge” (For Time – Cap 8 min)
21-15-9
Front Squats (43/30 kg)
Lateral Burpees Over Bar
Sit-Ups"

Redzone

Workout

"3 ROUNDS

800m row
20 wall ball
20 american KB swings
15 burpees"

Metcon

Workout

"tabata

plan row
plan to squat
hollow hold
v- ups
plank to push ups"

Strength and Conditioning

Strength and Conditioning

"WOD: “Grinder” (AMRAP 20)
400m Run
15 Pull-Ups
20 Wall Balls (9/6 kg)
20/15 Cal Row
10 Burpees Over Rower
"

VO2

Workout
"3 CIRCUIT

CIRCUIT 1 : box jump, KB swing ,lunges
CIRCUIT2:burpees,slam balla ,skater jump
CIRCUIT3: SPRINT, CLIMBERS ,PUSH PRESS"

Metcon

Workout

"EMOM
1- Goriila Row
2- Plank Squat
3- RDL
4-Beast Hold
5- Jump Squat"

Strength and Conditioning
Strength/Skill

"Strength (Every 2:30 x 5 Sets):
5 Pause Back Squats
8 Barbell Good Mornings
10 Goblet Cossack Squats (light KB or plate)

WOD: “Quadzilla” (For Time – Cap 9 min)
3 Rounds:
10 Front Rack DB Lunges (2x22.5/15 kg)
10 Box Jumps
20 Air Squats"

Red Zone
Workout

"hyrox

1km run
100 abb mat sit ups
1km row
50 hollow rocks"

MetCon
Workout

"10 MIN AMRAP

30 SEC HOLLOW ROCKS
30 SEC HIGH PLANK
30 SEC BRIDGES
10 GROUND TO OVERHEAD
_______

5 ROUNDS
10 DB SHOULDER PRESS
10 DB AROUND THE WORLD
10 KCAL SKI"

Strength and Conditioning

Strength/Skill

"WOD: “Engine & Core” (In Pairs – For Time – Cap 28 min)
Split reps however:
40 Cal Row
40 Cal Ski
20 Cal Assault Bike
500m Run (each)
Then,
60 GHD Sit-Ups (or Anchored Sit-Ups)
60 Wall Walks or Inchworm Push-Ups (split)
60 KB Front Rack Walking Lunges (24/16 kg)"

VO2

Workout

"pyramid

3-5-7-9-11-14-11-9-7--5-3

power squat clean"

MetCon

Workout

"AMRAP

20 Push press
20 high pull
20 lunges
20 hands walk
4 laps run "

Strength and Conditioning

Strength/Skill

"4 ROUNDS

15 DB thruster
15 KB swing
20 push up
20 snatches
15 wall ball
15 goblet squat "

Redzone

Workout

"20 min amrap

15 knees to chest
50 foot bd oh walking lunges
30 abb mat sit ups
1 lap kb front rack carry
45 box step up
25 burpees"

Metcon

Workout

"10 MIN EMOM

10 BAR POWER CLEAN

____________

20 MIN AMRAP

10 K.B UPRIGHT ROW
10 PUSH UPS
10 BOX JUMP
10 KCAL SKI"

Strength and Conditioning

Strength/Skill

"Strength:4 ROUNDS
20 DB shoulder pres
20 triceps DB extensions
20 diamond push up
20 lateral raises
60 sec plank

conditioning: EMOM 10 MIN
8 DB push press
8 KB swing "

VO2

Workout

"30 ghd sit ups
15 squat cleans
24 ghd
12 squat cleans
18 ghd
9 squat cleans
12 ghd
6 squat cleans
12 ghd"

Metcon

Workout
"AMRAP

10 Kcal row
10 Kcal Air bike
5 Push Ups
1 Lap Running
10 Kcal skii"

Strength and Conditioning

Strength/Skill

"Strength:4 ROUNDS
20 DB shoulder pres
20 triceps DB extensions
20 diamond push up
20 lateral raises
60 sec plank

conditioning: EMOM 10 MIN
8 DB push press
8 KB swing "

VO2

Workout

"5 rounds for time

350 m run
1 lap walking lunges"

Metcon

Workout

"EMOM

1- DB Cleans
2- air bike
3- butter fly sit ups
4 - squat hold
5- devil press"

Strength and Conditioning

Strength/Skill

3 ROUNDS

10 DB floor press
8 plank row
12 DB shoulder press
10 hammer curl
20 sec plank

Redzone

Workout

EMOM
KB High Pull

AMRAP
KB Gorilla Row
KB DL
KB Swings
20 Kcal row

Metcon

Workout

AMRAP

2 laps running
15 trx
15 snatches
15 OH KB
15 Cal rowing

Strength and Conditioning

Strength/Skill

"AMRAP
20 Snathes
10 Ring Row
10 Plank to push Ups
10 Sit Upa
4 Laps Running"

VO2

Workout

"for time

50 box jump
40 kal bike
30 deadlifts
40 kal
50 box jump"

Metcon

Workout

"
AMRAP
30's Bridge
30's hallow hold
30' side plank

EMOM
Jump Squat
wall ball
push ups "

Strength and Conditioning
Strength/Skill

"20 min amrap :

10 jump squats
10 push-ups
10 reverse lunges
10 db row

10 min
1 min elbow plank
1 min high plank
1 min side blank
1 min bridge
1 min v-hold"

VO2
Workout

"WOD: “Team Grind” (In Pairs – Cap 30 min)
Split reps however:
100/80 Cal Row
80 Box Jump Overs (24”/20”)
60 Single Arm DB Devils Press (22.5/15 kg)
40 Synchro Sit-Ups
20 Shuttle Runs (Down + Back = 1) each"

MetCon
Workout

"3 ROUNDS

25 sit ups
20 jump squats
15 mountain climbers
10 v.ups"

Strength and Conditioning

Strength/Skill

"4 rounds 4 time

21 bar facing burpees
15 front squats
9 push press"

Red Zone

Workout

"Strength (Every 2:30 for 5 Rounds):
4 Bench Press
6 Dumbbell Z Press
8 Ring Dips or Box Dips

WOD: “Push Burner” (For Time – Cap 10 min)
21-15-9
Dumbbell Push Press (2x22.5/15 kg)
Hand Release Push-Ups
Double Unders x 2 (42-30-18)
"

Metcon

Workout

"AMRAP
20 push Ups
20 Plank Row
20 G2OH
20 V-ups
20 cal skii"

Strength and Conditioning

Strength/Skill

"Conditioning

deadlifts
squat cleans
5x5 a+r kb swings
15 trx rows
"
Redzone

Workout

"Strength
Deadlifts – 5x5
Strict Pull-Ups – 3x10 (weighted if possible)
Bent-Over Rows – 3x12

WOD (Sprint Style)
For Time
15-12-9-6-3
Power Snatches (95/65 lbs)
Toes-to-Bar

Goal: Fast-paced, grip and core en"

Metcon

Workout

"EMOM

20 Shoulder Taps
20' Plank
20 lunges
20 Squat
1 min Hallow Hold "

Strength and Conditioning

Strength/Skill

"Lower

5 back squats
3 pause squats
1 min wall sits
10 bulgarian splits"

VO2

Workout

"WOD (Benchmark – Filthy 50)
For Time
50 Box Jumps (24/20”)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 lbs)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders

Goal: 25-35 min"

Metcon

Workout

"WOD

20 Box step Over
20 Burpee
10 G2OH
20 Push Ups
20 Dips"

Strength and Conditioning

Strength/Skill

"push

Hand release push ups
box press (wide)
box press (close grip)
strict press bar
"

Redzone

Workout

"Strength
Back Squat – 5x5
Bulgarian Split Squats – 3x10 per leg
Romanian Deadlifts – 3x10

WOD (Benchmark – DT Style Variant)
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans
6 Push Jerks

Goal: 6-10 min"

Metcon

Workout

"AMARAP 25

5 cleans
10 push press
15 wall ball
10 box step over with DB
"

Strength and Conditioning

Strength/Skill

"Lower

Box Jump over
Front squat
box step up with dbs
walking lunges
"

VO2

Workout

"WOD (Benchmark – Kelly)
5 Rounds for Time
400m Run
30 Box Jumps (24/20”)
30 Wall Balls (20/14 lbs)

Goal: 22-30 min
"

Metcon

Workout

"WARMUP:5MIN
high knees
but kicks
arm circles
EMOM: 20 min
MIN1:10 burpess
MIN2: 15 sit ups
MIN3:12 snatches (6 each arm)
MIN4:20 mountain climbers(each leg)"

Strength and Conditioning

Strength/Skill

"Upper

Farmers Carry
Kb high pulls
lateral and front raise
pike push ups"

Redzone

Workout

"Strength
Bench Press – 5x5
Strict Press – 4x6
Weighted Dips – 3x10

WOD (Benchmark – Fran Style Variant)
For Time: 21-15-9
Thrusters (95/65 lbs)
Pull-Ups

Goal: 5-8 min"

Metcon

Workout

"4 ROUNDS

10 thruster
10 plink row
15 box jump
15 american KB swings"

Strength and Conditioning

Strength/Skill

"1000m row
30 db thrustres
20 pull ups
10 burpees
1000m row
10 burpees
20 pull ups
30 db thrusters
1000m row"

Redzone

Workout

"Weightlifting (Every 2:30 for 5 Rounds):
3 Hang Power Snatches @
3 Overhead Squats
5 Snatch Grip Deadlifts

WOD: “Isabel” (For Time – Cap 8 min)
30 Snatches (61/43 kg)"

Metcon

Workout

"
Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead"

Strength and Conditioning

Strength/Skill

"AMRAP

10 Devil Press
250m Run
10 Box Step
250m Rowing
10 Hallow Rocks "

Redzone

Workout

"Weightlifting (Every 2:30 for 5 Rounds):
2 Hang Clean & Jerks
3 Front Squats
5 Clean Pulls

WOD: “Elizabeth” (For Time – Cap 12 min)
21-15-9
Squat Cleans (60/42.5 kg)
Ring Dips"

Metcon

Workout

"20 MiN amrap
- 10 Air squats
- ⁠10 kcal Row
- ⁠10 pull through
- ⁠10 cable leg raises
————————-
4 Rounds
- 10 Machine shoulder press
- ⁠10 DB butterfly chest
- ⁠5 kcal row"

Strength and Conditioning

Strength/Skill

"Tabata
1- Air Bike + V- ups
2- Shoulders Taps + Beast Hold
3- Russian Twist
4 Hallow Hold"

VO2

Workout

"For Time (Cap 35 min):
800m Run
50 Dumbbell Box Step-Overs (22.5/15 kg, 24”/20”)
40 Burpee Box Jump Overs
30 Toes-to-Bar
20 Sandbag Cleans (70/50 kg)
1,000m Ski Erg
20 Sandbag Cleans
30 Toes-to-Bar
40 Burpee Box Jump Overs
50 Dumbbell Box Step-Overs
800m Run"

Metcon

Workout

"31 KETTLBELL SWINGS
31 WALL BALLS
31 Air SQUATs
31 Modified BURPEES
31 push press
31 kcal ski
31 High knees
31 step up 20 Inch box
31 kcal row
31 Plate front raises
31 Db thurster
31 Db DEADLIFT ""
———————-
Finisher
1000 M spinning bike
1000 m ski"

Strength and Conditioning

Strength/Skill

"AMRAP

50 Skipping Row
50 Sit Ups
50 Plank to Push Ups
50 Goblet Squat
250m Rowing"

Redzone

Workout

"Strength (Every 2:30 for 5 Rounds):
4 Tempo Back Squats
6 Bulgarian Split Squats (Each Leg)
8 Weighted Box Jumps

WOD: “Cindy” (AMRAP 20 min)
5 Pull-Ups
10 Push-Ups
15 Air Squats"

Metcon

Workout

"5 ROUNDS “

20 kcal ski
40 sec wallsit or elbow plank
20 kcal row
20 Air squats
———————————
3 sets / 12 reps
DB butterfly
Leg extension 5 kg
Adduction machine"

Strength and Conditioning

Strength/Skill

"cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)"

VO2

Workout

"For Time (Cap 40 min):
1,000m Run
50 Wall Balls (9/6 kg)
40 Kettlebell Swings (32/24 kg)
30 Box Jump Overs (24”/20”)
20 Toes-to-Bar
10 Rope Climbs (scale: 20 Strict Pull-Ups)
800m Run
40 Wall Balls
30 Kettlebell Swings
20 Box Jump Overs
10 Toes-to-Bar
5 Rope Climbs
400m Run
30 Wall Balls
20 Kettlebell Swings
10 Box Jump Overs
"

Metcon

Workout

"4 ROUND:

• 30 V- UPS
• 60 BICYCLES
• 30 WEIGHTED SIT- UPS
• 60 FULTTER KICKS
• 30 TOE TOUCHE
• 60 MOUNTAIN CLIMBER
• 100 M ROWING "

Strength and Conditioning
Strength/Skill

"Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown"

RedZone
Workout

"Weightlifting (Every 2:30 for 5 Rounds):
2 Clean & Jerks
3 Front Squats
5 Clean Pulls

WOD: “Jackie” (For Time – Cap 12 min)
1,000m Row
50 Thrusters (20/15 kg)
30 Pull-Ups"

MetCon
Workout
"5 rounds

17kb swings
17 knees to elbow
17 sumo deadlift
17 goblet squat"

Strength and Conditioning
Strength/Skill

"cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)"

RedZone
Workout

"Day 3: Powerlifting + WOD

Strength (Every 2:30 for 5 Rounds):
3 Deadlifts
6 Deficit Deadlifts
10 Heavy Russian Kettlebell Swings

WOD: “Helen” (For Time – Cap 12 min)
3 Rounds:
400m Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups"

MetCon
Workout

"NO EQUIPMENT :

• 100 AIR SQUATS
• 100 PUSH UPS
• 100 LUNGES
• 100 SIT- UPS
• 100 STEP - Ups "

Strength and Conditioning
Strength/Skill

"main workout : 30 minutes (kb complex)
- 10 kb snatch(each hand)
- 10 kb clean and jerk(each hand)
- 10 kb halos(each side)"

Vo2
Workout

"For Time (Cap 40 min):
1,000m Run
50 Wall Balls (9/6 kg)
40 Kettlebell Swings (32/24 kg)
30 Box Jump Overs (24”/20”)
20 Toes-to-Bar
10 Rope Climbs (scale: 20 Strict Pull-Ups)
800m Run
40 Wall Balls
30 Kettlebell Swings
20 Box Jump Overs
10 Toes-to-Bar
5 Rope Climbs
400m Run
30 Wall Balls
20 Kettlebell Swings
10 Box Jump Overs
"

Metcon
Workout

"4 ROUND:

• 30 V- UPS
• 60 BICYCLES
• 30 WEIGHTED SIT- UPS
• 60 FULTTER KICKS
• 30 TOE TOUCHE
• 60 MOUNTAIN CLIMBER
• 100 M ROWING "

Strength and Conditioning

Strength/Skill

"warm up : full body mobilities

main workout : E3mom 30 minutes

- 10 Barbell hang power cleans
- 3 laps run
- 20 kips + 5 box pullups"

Redzone

Workout

"Weightlifting (Every 2:30 for 5 Rounds):
2 Squat Snatches
3 Overhead Squats
5 Snatch Pulls

WOD: “Fran” (For Time – Cap 10 min)
21-15-9
Thrusters (42.5/30 kg)
Pull-Ups
"

Metcon

Workout

"5 ROUND

10 DL heavy weight
8 box jump
6 push press
400m row or runing"

Strength and Conditioning

Strength/Skill

"Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching"

Redzone

Workout

"Strength (Every 2:00 for 5 Rounds):
5 Pause Back Squats (2-sec pause at bottom)
8 Bulgarian Split Squats (Each Leg, Heavy)
10 Weighted Box Step-Ups (22.5/15 kg)

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters (22.5/15 kg)
12 Box Jump Overs (24”/20”)
2 Lap Sprint
1 Lap Sled Push "

Metcon

Workout

"5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins "

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

VO2

Workout

"For Time (35-min Cap - 5 Rounds):
500m Row
20 Single-Arm Dumbbell Devils Press (22.5/15 kg)
15 Burpee Box Jump Overs (30”/24”)
10 Front Rack Walking Lunges "

Metcon

Workout

"5 ROUNDS

12 DB snatches
15 push up
20 wall balls
12 KB DL "

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching"

Redzone

Workout

"Strength (Every 2:30 for 5 Rounds):
6 Weighted Chest-to-Bar Pull-Ups
10 Barbell Bent-Over Rows (Heavy)
12 Deficit Ring Rows

WOD (20-min AMRAP):
15 Deadlifts (100/70 kg)
12 Bar Muscle-Ups
9 Sandbag Cleans (60/40 kg)
6 Pegboard Climbs (scale: 9 Strict Pull-Ups)
"

Metcon

Workout

"FOR TIME :

31 KETTLBELL SWINGS
31 WALL BALLS
31 OVERHEAD SQUAT
31 BURPEES
31 LUNGES
31 PUSH JERK
31 KNEES TO ELBOW
31 BOX JUMPS
31 HANG CLEANS
31 SIT- UPS
31 DOUBLE UNDERS
31 DEADLIFT "

Strength and Conditioning

Strength/Skill

"Main workout : 20 minutes(10 reps each)

- barbell cleans
- barbell deadlift
- barbell bentover row

Abs : 10 minutes
- russian twists
- butterfly situps"

VO2

Workout

"40-min AMRAP:
800m Run
50 Wall Balls (9/6 kg)
40 Alternating Dumbbell Snatches (22.5/15 kg)
30 Toes-to-Bar
20 DB clean
"
Metcon

Workout

"EMOM 20 min

MINUTE 1:10 burpees
MINUTE 2 :15 KB swings
MINUTE 3: 45 sec jump rope
MINUTE4:20 air squat
"

Strength and Conditioning
Strength/Skill

"Main workout : 20 minutes(10 reps each)

- barbell cleans
- barbell deadlift
- barbell bentover row

Abs : 10 minutes
- russian twists
- butterfly situps"

Redzone
Workout

"Strength (EMOM 12):
Minute 1: 5 Split Jerks
Minute 2: 8 Strict Handstand Push-Ups
Minute 3: 12 Dumbbell Arnold Press
Repeat for 4 rounds

WOD (For Time - 5 Rounds):
10 Shoulder-to-Overhead (60/40 kg)
12 Burpee Box Jump Overs (30”/24”)
15/12 Cal Assault Bike"

MetCon
Workout

"5 ROUNDS FOR TIME :

20kcal BIKE
40 SECONDS RING PLANK
20 DOUBLE UNDERS
20 STEP WALKING LUNGES "

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (EMOM 10):
Minute 1: 5 Back Squats
Minute 2: 10 Dumbbell Step-Back Lunges (Each Leg)
Repeat for 5 rounds

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters (22.5/15 kg)
12 Box Step-Ups (22.5/15 kg)
2 laps run

Metcon

Workout

24 MIN EMOM

- 15 KCAL ROWING
- 15 BURPEES
- 30 AIR SQUATS

Strength and Conditioning

Strength/Skill

RedZone

Workout

Strength (EMOM 10):
Minute 1: 5 Back Squats
Minute 2: 10 Dumbbell Step-Back Lunges (Each Leg)
Repeat for 5 rounds

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters (22.5/15 kg)
12 Box Step-Ups (22.5/15 kg)
2 laps run

Metcon

Workout

24 MIN EMOM

- 15 KCAL ROWING
- 15 BURPEES
- 30 AIR SQUATS

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (EMOM 12):
Minute 1: 4 Push Press
Minute 2: 6 Dumbbell Z-Press
Minute 3: 10 Ring Dips
Repeat for 4 rounds

WOD (For Time - 4 Rounds):
10 Shoulder-to-Overhead (50/35 kg)
12 Burpees Over Bar
15/12 Cal Row

Metcon

Workout

AMRAP.

250m rowing
20 squat
20 vups
20 push ups
2 laps run

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (Every 2:30 for 5 Rounds):
6 Front Squats
8 Bulgarian Split Squats (each leg)
12 Heavy Russian Kettlebell Swings

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters
12 Box Step-Ups
200m Run

Metcon

Workout

8 ROUNDS

250 M ROWING

8 SUMO KETTLBELL DEADLIFT (25%
BODYWEIGHT

50 SINGLE ARM K.B FARMER CARRY

8 PUSH-UPS

Strength and Conditioning

Strength/Skill

VO2

Workout

Metcon

Workout

PARTNER WOD :

30 TOES TO BAR
20 DOUBLE DB DEVIL PRESS
100m RUN TOGETHER

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (EMOM 12):
Minute 1: 6 Weighted Pull-Ups
Minute 2: 8 Barbell Bent-Over Rows
Minute 3: 10 Dumbbell Reverse Flys
Repeat for 4 rounds

WOD (15-min AMRAP):
15 Deadlifts
12 Chest-to-Bar Pull ups
9 Box Jump Overs

Metcon

Workout

8 rounds

50 squats
10 burpes
40 sit-ups
200m run
20 kb swings
30 lunges
10 burpees
10 plank tap
200m run
10 burpees
20 kb swings

Strength and Conditioning

Strength/Skill

Strength and Conditioning
Strength/Skill
A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B - 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

v02
WORKOUT
30-min AMRAP:
400m Run
30 Wall Balls
20 Kettlebell Swings
10 Toes-to-Bar
10 Pull-Ups

METCON
WORKOUT
Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat

Strength and Conditioning
Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

REDZONE
WORKOUT
Mayhem

10 Deadlift

Shuttle

10 Devil press

METCON
WORKOUT
3 Rounds of
15 slam balls
15 kb swing over head
15 hs push up (box)
15 side raises

3 rounds of
20 kick backs
20 side kicks
20 rdl
20 hip thrusters

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- db reverse lunges
Tabata- db push presses
Tabata- db devil press
Tabata- Side plank
Tabata- db thrusters
Tabata- db renegade rows

Cooldown

v02
WORKOUT
Strength Every 3 Minutes for 5 Rounds:
12 Dumbbell Lateral Raises
12 Dumbbell Arnold Press
15 Bicep Curls

WOD:
For Time:
5 Rounds:
12 Dumbbell Snatches (22.5/15 kg)
10 Burpees
200m Run

METCON
WORKOUT

AMRAP 25

15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS

Strength and Conditioning
Strength/Skill
cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)

REDZONE
WORKOUT
Strength EMOM 12:
Minute 1: 6 Weighted Pull-Ups
Minute 2: 8 Barbell Romanian Deadlifts
Minute 3: 12 Ring Rows

WOD:
12-min AMRAP:
12 Deadlifts (70/50 kg)
9 Toes-to-Bar
6 Bar Muscle-Ups (scale: Chest-to-Bar)

METCON
WORKOUT

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS

Strength and Conditioning
Strength/Skill
Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching

v02
WORKOUT
Strength Every 2:30 for 5 Rounds:
12 Incline Dumbbell Press
12 Dumbbell Hammer Curls
12 Banded Tricep Pushdowns

WOD:
10-min AMRAP:
10 Dumbbell Box Step-Ups (22.5/15 kg)
8 Strict Handstand Push-Ups (scale: pike push-ups)
6 Pull-Ups

METCON
WORKOUT

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

Strength and Conditioning

Strength/Skill

"legs hypertrophy

- kb goblet squats
- static lunges
- beast load unload
- beast hold"

Redzone

Workout

"Strength EMOM 10:
Minute 1: 5 Push Press
Minute 2: 8 Dumbbell Floor Press

Repeat for 5 rounds

WOD:
For Time:
21-15-9
Dumbbell Shoulder-to-Overhead (22.5/15 kg)
Burpees Over Dumbbell
400m Run after each round"

Metcon

Workout

"15 kb swings
15 DB lateral squat
15 DB push press
15 DB box step
15 wall ball"

Strength and Conditioning
Strength/Skill
Warm up: mobilities

main workout: 30 minutes

- turkish get up
- barbell pendley rows
- barbell thrusters
- 1 lap walk to recover

v02
WORKOUT
Strength (20 min):
Arnold Press: 4 sets of 10 reps
Incline Barbell Press: 4 sets of 10-12 reps
Barbell Shrugs: 4 sets of 10-12 reps

WOD (15 min):
10-min AMRAP:
10 Wall Balls (9/6 kg)
8 Dumbbell Snatches (22.5/15 kg, alternating arms)
6 Chest-to-Bar Pull-Ups

METCON
WORKOUT
WITH A PARTNER
4 Lap Dual DB farmer carry
-into-
4 Rounds:
20 Syncro DB snatch
20 Box jump Over
*perform box jump over as 1 rep each
- inmediately into -
4 Rounds:
20 Syncro DB hang clean
20 Dual DB bo step over
*share step overs however
-into-
4 Lap dual DB famer carry
* Time cap: 25 minutes

Strength and Conditioning
Strength/Skill
cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)

REDZONE
WORKOUT
Strength
Back Squat: 4 sets of 6 reps
Bulgarian Split Squats: 3 sets of 8 reps per leg
Hamstring Curls (with band or machine): 4 sets of 12 reps

WOD (15 min):
12-min AMRAP:
10 Front Squats (50/35 kg)
15 Box Step-Ups (24”/20”)
15/12 Calories Row

METCON
WORKOUT
25 MIN YGIG - SPLIT HOWEVER
keep moving until the time finish
...
50 cal air bike
50 sit ups
50 kb swing - 16kg
50 burpees
50 front squats
50 skipping ropes - together -
50 step ups wit wall ball 10 kg
...

15 AMRAP - partners ygig
600 m row
60 DB cleans
100 skipping ropes
60 plate chest press

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

vo2
WORKOUT
Strength
Incline Dumbbell Press: 4 sets of 10-12 reps
Tricep Dips (Weighted or Bodyweight): 4 sets of 12-15 reps
Barbell or Dumbbell Shrugs: 4 sets of 10-12 reps

WOD (15 min):
For Time:
5 Rounds:
12 Wall Balls (9/6 kg)
12 Dumbbell Snatches (22.5/15 kg)
12 Pull-Ups

METCON
WORKOUT
AMRAP 15
20 floor press
20 walking lunges with db
20 fly
20 ab mat sit ups

AMRAP 15
20 triceps DB
20 v-ups with DB
20 sumo squats
20 squat jumps

Strength and Conditioning
Strength/Skill
legs strength and conidtioning(e3mom) 24 minutes

- Back squats
- box step overs weighted
- hollow rocks

REDZONE
WORKOUT
Strength
Weighted Pull-Ups: 4 sets of 5-6 reps
Barbell or Dumbbell Bent-Over Rows: 4 sets of 8 reps
Barbell Deadlifts: 4 sets of 6 reps

WOD (15 min):
10-min AMRAP:
15 Deadlifts (60/42.5 kg)
15 Toes-to-Bar
200m Run

METCON
WORKOUT
AMRAP 20
20 - 15 - 10 - 5 - 10 - 15 - 20

thrusters
air squats
devil press

15minutes - 30 seconds on/ 30 off

RDL
leg raises
biceps curl
dips
bear hold

Strength and Conditioning
Strength/Skill
warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching

v02
WORKOUT
Strength
Dumbbell Lateral Raises: 4 sets of 12 reps
Barbell or Dumbbell Bicep Curls: 4 sets of 10-12 reps
Single-Arm Dumbbell Rows: 4 sets of 10-12 reps per side

WOD (15 min):
For Time:
30-20-10 reps of:
Dumbbell Thrusters (22.5/15 kg)
Box Jumps (24”/20”)

METCON
WORKOUT
AMRAP 15
15 KB swings
15 box jump overs
15 gorilla row
15 cal ski

EMOM 20
1- slam balls
2- skipping rope
3- REST
4- lunges with OH plate
5- burpees

Strength and Conditioning

  Strength/Skill

Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown

"WARM UP: 4 Rounds x 30 sec/p-exercise

Jumping jacks
Air Squats
Static Shuffles
Crab Walks
Shuttles

WORKOUT: 45 Sec on - 15 Sec off x 5 rounds

Tyer Flips
KB Swings
DB Alt Lunges
Med Ball Slams
Bent Over Row
Thrusters

WARM DOWN:

Mobiity and Stretching

Notes: Round 1 of man workout is low tempo to feel the workout

"

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

vo2
WORKOUT
Strength (20 min):
Incline Dumbbell Press: 4 sets of 10-12 reps
Tricep Dips (Weighted or Bodyweight): 4 sets of 12-15 reps
Barbell or Dumbbell Shrugs: 4 sets of 10-12 reps

WOD (15 min):
For Time:
5 Rounds:
12 Wall Balls (9/6 kg)
12 Dumbbell Snatches (22.5/15 kg)
12 Pull-Ups

METCON
WORKOUT
Part 1- 6 min AMRAP
10 cal row
15 goblet squats

rest 1-2 minutes

Part 2 - 6 min AMRAP
10 cal row
15 push ups

rest1-2 min

Part 3 - EMOM 6 min
10 cal row
5 burpee

Strength and Conditioning
Strength/Skill
Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching

REDZONE
WORKOUT
Strength (20 min):
Weighted Pull-Ups: 4 sets of 5-6 reps
Barbell or Dumbbell Bent-Over Rows: 4 sets of 8 reps
Barbell Deadlifts: 4 sets of 6 reps

WOD (15 min):
10-min AMRAP:
15 Deadlifts (60/42.5 kg)
15 Toes-to-Bar
200m Run

METCON
WORKOUT

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching

vo2
WORKOUT
Strength (20 min):
Dumbbell Lateral Raises: 4 sets of 12 reps
Barbell or Dumbbell Bicep Curls: 4 sets of 10-12 reps
Single-Arm Dumbbell Rows: 4 sets of 10-12 reps per side

WOD (15 min):
For Time:
30-20-10 reps of:
Dumbbell Thrusters (22.5/15 kg)
Box Jumps (24”/20”)

METCON
WORKOUT
AMRAP 25

40 cal on bike
20 mt climber
20 shoulder taps
10 push ups
10 renegade rows

Strength and Conditioning

Strength/Skill

"warm up: 2 rounds
- 2 laps run
- 10 kb swings
- 10 pushups

part 1: Goblet squats for hypertrophy(5 sets for 12 reps each)

Part 2: Metcon 20 minutes 5 rounds
-3 laps run
-10 box jumps
-10 barbell back squats"

Redzone

Workout

"Strength (20 min): Push Focus
Bench Press: 4 sets of 6 reps @ 75-80% of max
Strict Overhead Press: 4 sets of 8 reps (moderate weight)
Push-Ups: 3 sets to failure

WOD (15 min):
7-min AMRAP (As Many Rounds As Possible):
10 Dumbbell Push Press (22.5/15 kg)
10 Burpees over dumbbell
10 Calories bike/row"

Metcon

Workout

"3 ROUNDS

20 snatches
20 box step up
10 burpees
20 wall ball
20 cal ski "

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength 5 rounds
5 deadlift
8 front squat
10 bent over row
12 hammer curls
-20:00 cap

WOD
3 round ft:
4 laps run
21 kettlebell swings
12 pull ups/ring rows

Metcon

Workout

Part 1 x 3
10 shoulder taps each side
10 butterfly abs
10 wall balls

Part 2 x 2
20 wall ball
20 reverse lunges
20 slam balls over shoulder
6 minutes running

Strength and Conditioning

Strength/Skill

"warm up : 5 laps run plus halos

Main workout : 10 minutes
- 10 reps barbell oh presses.

15 minutes AMRAP
- Burpees
- devil's press

Stretching"

VO2

Workout

"
SUPER 12 X 5 ROUNDS

12 DB SNATCHES
12 WALL BALLS (FULL RANGE)
12 BOX JUMP
12 SHOULDER TAPS
12 PLANK WALKOUT
12 PRISONER SQUATS

60 SEC REST"

Metcon

Workout

"Workout x 3

15 Kcal row
2.5 Km bike
6 laps running"

Strength and Conditioning

Strength/Skill

"5 mins warm up AMRAP
- 5 burpees
- 10 air squats

10 minutes E2MOM
- 10 deadlifts at (m-60 kg,f-40 kg)
- 10 db push press

15 minutes build up for 3 rm deadlifts"

VO2

Workout

"

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS"

Metcon

Workout

"Part 1
20 jumping jacks
20 PU
20 jumping squats
20 side to side abs

Part 2 x 3
20 seconds hold squat with plate
20 triceps with db
20 sumo squats
20 seconds plank
"

Strength and Conditioning
Strength/Skill
Warm up

Part 1 : Partner workout(AMRAP 15)
- Dual deadlift
- Synchro db snatch
- Broad jump burpees

Part 2: Strength work(5 rounds for 20 minutes)
- Pushups
- Russian kb swings (heavy)

REDZONE
WORKOUT
30 min AMRAP cardio abs

3 laps run
40 bicycle crunches
30 high plank foot tap
20 russian twist
10 box jump

METCON
WORKOUT
AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro sit ups

Strength and Conditioning
Strength/Skill
warm up full body mobilities

25 minutes metcon
-50 box jumps
-40 wallballs
-30 burpees to bar
4 laps run
-30 burpees to bar
- 40 wallballs
-50 box jumps

v02
WORKOUT
AMRAP 30 MINS

10 devil press
20 air squat
20 plate to overhead
20 russian twist
10 plank pull through
20 kb swing

METCON
WORKOUT
Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

TC: 30 mins

Strength and Conditioning

Strength/Skill

"5 mins warm up AMRAP
- 5 burpees
- 10 air squats

10 minutes E2MOM
- 10 deadlifts at (m-60 kg,f-40 kg)
- 10 db push press

15 minutes build up for 3 rm deadlifts"

Redzone

Workout

"AMRAP 25

50 rope skips
40 bycicle crunches
30 juming jacks
20 db shoulder press
10 burpees box jump over"

Metcon

Workout

"EMOM 30

1. 50 Skipping
2. 8 Cal bike
3. 10 OH kb
4. AMRAP Push up
5. Rest"

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-200 box step ups
-70 kcal ski
-30 burpees
-2 km rowing
-30 kcal air bike
-100 squats

stretching"

Redzone

Workout

"
500m row
8 single arm devil press
10 heavy kb swing
10 box jump over "

Metcon

Workout

" Part 1
- 4 laps running
- 5 minutes bike
- 4 laps running

Part 2 AMRAP 30
- 20 thrusters
- 1 lap farmer walk (single arm over h.)
- 20 burpees over plate
- 20 plate step box"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

VO2

Workout

"10 rounds

10 cal air bike
10 walking hand
10 butterfly
10 push up
10 cal ski "

Metcon

Workout

"20 shoulder Taps
1 min Beast Hold
20 Renegated row
10 Push Ups
10 dips
10 Gorilla
30 Plank to Squat "

Strength and Conditioning

Strength/Skill

"warm up : 5 laps run plus halos

Main workout : 10 minutes
- 10 reps barbell oh presses.

15 minutes AMRAP
- Burpees
- devil's press

Stretching"

Redzone

Workout

"E2MOM:5
5*snatches single arm

20-15-10-5
devil press
box jump over "

Metcon

Workout

"FOR TIME
- 30 WALL BALLS
- 5 DEADLIFTS
- 25 WALL BALLS
- 5 DEADLIFTS
- 20 WALL BALLS
- 5 DEADLIFTS
- 15 WALL BALLS
- 5 DEADLIFTS
- 10 WALL BALLS
- 5 DEADLIFTS
- 5 WALL BALLS
- 5 DEADLIFTS

"

Strength and Conditioning

Strength/Skill

VO2

Workout

Metcon

Workout

EMOM 30
1- Ring Row
2- Push Ups
3- KB Goblet Squat
4- V-Ups
5- 1 Minutes Rest

Strength and Conditioning
Strength/Skill
Warm up : Single leg beast extension plus 3 km cycling

Main workout : Amrap 25 minutes
- Cossac squats
- step ups
- quad rockers
- single leg romamian deadlifts

Cooldown

REDZONE
WORKOUT
5 rounds
5 shoulder press
10 DB floor press
10 bent over row
10 hammer curl

METCON
WORKOUT
AMRAP15
15 BB Thrusters
15 BB Front Squat
2 Shutle Run
15 Sit Ups

AMRAP 12
10 Kcal Ski
10 Kb Swings
5 Burpee

Strength and Conditioning
Strength/Skill
Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching

REDZONE
WORKOUT
3 ROUNDS

15 leteral lunges
15 power lunges
15 sumo DL
20 good mornig
1.5km spin

METCON
WORKOUT
AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro sit ups

Strength and Conditioning
Strength/Skill
Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching

METCON
WORKOUT
5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins

Strength and Conditioning
Strength/Skill
warm up: Amrap 10
- Dynamic lunges
- kb swings

2 min rest

Skill work: Snatch balance

For time: 20 minutes, 4 rounds

- oh squats
- deadlifts
- 2 rounds run
- 300 m rowing

REDZONE
WORKOUT
4 ROUNDS

15 ALT DB snatches
15 cal air bike
15 singel arm push press
15 kb swings
15 cal ski

METCON
WORKOUT
AMRAP 30

10 Shuttle Run
15 kb swings
10 Ring Row
15 Knee Raises
20 Jumping lunges

Strength and Conditioning and v02
Strength/Skill
fran warm up: 8 minutes
- 10 thrusters
- 10 burpees

main workout:

- bb bent over rows
- bb cleans
- bb push press
- bb deadlifts

METCON
WORKOUT
Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

TC: 30 mins

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

RedZone

Workout

"4 ROUNDS

500M row
20 burpees box jumps
20 situps
20 wall ball"

Metcon

Workout

"MAIN WORKOUT:

- 100 AIR SQUAT
- 90 SEC HIGH PLANK
- 80 WALKING LUNGES
- 70 SIT-UPS
- 60 BOX JUMPS
- 50 MOUNTAIN CLIMBER
- 40 PUSH-UPS
- 30 DEVIL PRESS
- JUMP SQUATS
- 10 BURPEES "

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-30 box jumps
- 4 lap run
- 40 kcal ski
- 30 burpees
- 1 km rowing
- 40 kcal ski
- 100 squats
- 4 laps run

stretching"

vO2

Workout
" WOD 1:
5 ROUNDS
20 air squat
20 situps
20 pushup

WOD 2:

10min AMRAP:
20 snatch
15 burpees
10 hollow rocks "

Metcon

Workout

"AMRAP 15
20 wall balls
20 snatches
20 db squat cleans
20 sumo squats

15 min Time cap
100 skipping ropes
20 slam balls
20 foward raises (1 by 1)
20 bulgaro

"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

RedZone

Workout

"20 min AMRAP

200M row
15 goblet squat
15 sit ups
10 KB snatch

STRENGTH:

10 becipes curl
8 around the world
8 single leg DL "

Metcon

Workout

"Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat"

Strength and Conditioning

Strength/Skill

"warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching"

vO2

Workout

" 500m row
50 walking lunges
400m row
40 air squat
300m row
30 burpees
200m row
20 wall ball
100m row
10 sit ups
"

Metcon

Workout

"Cardio day - 30 min

200m row
2 min bike as fast as you can
20 burpees
300m row
3 min bike as fast as you can
30 burpees
400m row
4 min bike as fast as you can
40 burpees

"

Strength and Conditioning
Strength/Skill
Warm up: mobilities

main workout: full body circuit for 35 minutes

-30 box jumps
- 4 lap run
- 40 kcal ski
- 30 burpees
- 1 km rowing
- 40 kcal ski
- 100 squats
- 4 laps run

stretching

REDZONE
Workout
Front Squat: 5 sets of 5
Deficit Deadlifts: 4 sets of 5
Strict Press: 5 sets of 5

WOD:
For Time (12-15 minutes)
5 Rounds
5 Deadlifts (120/85kg)
10 Shoulder to Overhead (50/35kg)
15 Box Jump Overs (24/20”)

METCON
Workout
3 ROUND FOR TIME :

• 25 CRUNCHES
• 25 LYING LEG RAISES
• 20 JUMPING ALTERNATIVE LUNGES
• 15 TRICEPS Dips
• 15 PUSH UPS
• 15 BRIDGES
• 20 BURPEES
• 20 MOUNTAIN CLIMBER

Strength and Conditioning
Strength/Skill
Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching

v02
Workout
WOD:
For Time (25-30 minutes)
1200m Row
50 Dumbbell Snatches (22.5/15kg)
40 Overhead Squats (40/50kg)
30 Pull Ups
20 Dumbbell Thrusters (22.5/15kg)
10 Bar Facing Burpees
12 laps Run

METCON
Workout
NO EQUIPMENT :

• 100 AIR SQUATS
• 100 PUSH UPS
• 100 LUNGES
• 100 SIT- UPS
• 100 STEP - Ups

Strength and Conditioning

Strength/Skill

warm up: specific mobilities and muscular warmup.

Part 1:

Douplet lifting(with rx weights) 20 minutes -

Oh push press -

Deadlift

Part 2: 10 Minutes AMRAP pushups

Part 3: 8 minutes

- Russian twists

- abmat situps

- toe touches

REDZONE

 WORKOUT

Ring Muscle-Up Progressions: 10 minutes of practice

Deficit Handstand Push-Ups: 5 sets of 4-6

Strict Knees-to-Elbows: 4 sets of 8-10

WOD: AMRAP

10 minutes 5 Ring Muscle-Ups

10 Pistols (5 per leg)

20 abmat sit ups

METCON

   WORKOUT

4 ROUND:

• 30 V- UPS

• 60 BICYCLES

• 30 WEIGHTED SIT- UPS

• 60 FULTTER KICKS

• 30 TOE TOUCHE

• 60 MOUNTAIN CLIMBER

• 100 M ROWING

Strength and Conditioning
Strength/Skill
warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching

V02
Workout
WOD:
AMRAP 35 minutes
10 lap Run
25 Dumbbell Box Step-Ups (22.5/15kg, 24/20”)
20 Toes to Bar
15 Wall Balls (9/6kg)
10 Deadlifts (100/70kg)
200m Farmers Carry (24/16kg)

METCON
Workout
NO EQUIPMENT :

• 100 AIR SQUATS
• 100 PUSH UPS
• 100 LUNGES
• 100 SIT- UPS
• 100 STEP - Ups

Strength and Conditioning
Strength/Skill
Warm up

Part 1 : Partner workout(AMRAP 15)
- Dual deadlift
- Synchro db snatch
- Broad jump burpees

Part 2: Strength work(5 rounds for 20 minutes)
- Pushups
- Russian kb swings (heavy)

REDZONE
Workout
Skill/Strength:
Power Snatch + Overhead Squat: 5 sets of 2+2
Clean Pulls: 5 sets of 3
Push Jerk: 5 sets of 3

WOD:
For Time (12-minute cap)
12-9-6
Squat Snatch (50/35kg)
Chest-to-Bar Pull-Ups
Burpee Box Jumps (24/20”)

METCON
Workout
5 ROUND FOR TIME :

• 10 push ups
• 20 CHAIR DIPS
• 30 LUNGES
• 40 BICYCLE CRUNCHES
• 50 RUSSIAN TWIST

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-30 box jumps
- 4 lap run
- 40 kcal ski
- 30 burpees
- 1 km rowing
- 40 kcal ski
- 100 squats
- 4 laps run

stretching"

RedZone

Workout

"Strength:
Deadlift: 5 sets of 3 reps
Bench Press: 5 sets of 5
Back Squat: 5 sets of 8

WOD:
4 Rounds for Time (10-12 minutes)
10 Deadlifts (100/70kg)
10 Push Press (50/35kg)
200m ski erg"

Metcon

Workout

"5 rounds

17kb swings
17 knees to elbow
17 sumo deadlift
17 goblet squat"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

vO2

Workout

"WOD:
AMRAP 30 minutes
1,000m Row
25 abmat sit ups
20 Chest-to-Bar Pull-Ups
15 Dumbbell Snatches (22.5/15kg)
4 laps Run
20 Wall Balls (9/6kg)
10 Burpee Box Jump Overs (24/20”)"

Metcon

Workout

"24 MIN EMOM

- 15 KCAL ROWING
- 15 BURPEES
- 30 AIR SQUATS
"

Strength and Conditioning

Strength/Skill

"warm up: specific mobilities and muscular warmup.

Part 1: Douplet lifting(with rx weights) 20 minutes
- Oh push press
- Deadlift

Part 2: 10 Minutes AMRAP pushups

Part 3: 8 minutes
- Russian twists
- abmat situps
- toe touches"

RedZone

Workout

"Skill/Strength:
Handstand Walk Practice or Holds: 10-12 minutes of practice
Strict Ring Dips: 5 sets of 5 reps (weighted if possible)
L-Sit Pull-Ups: 4 sets of 8 reps

WOD:
For Time (10-12 minutes)
15-12-9
Box Dips
Toes to Bar
Rest 2 minutes
12-9-6
Strict Handstand Push-Ups
Pistols (6 per leg"

Metcon

Workout

"25 min Amrap

kb swings
kb goblet squat
kb lunges
kb russian twist
kb deadlift "

Strength and Conditioning

Strength/Skill

"warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching"

vO2

Workout

"WOD:
For Time (35-40 minutes)
8 laps Run
60 Wall Balls (9/6kg)
50 Box Jump Overs (24/20”)
40 Kettlebell Swings (32/24kg)
30 Pull-Ups
20 Dumbbell Thrusters (22.5/15kg)
8 laps Run
60 Sit-Ups
40 Lunges (weighted if possible)
20 Burpees
8 laps Run"

Metcon

Workout

"workout :
Run 800m
50 lunges
run 800m
50 squats
run 800m
20 burpees
run800m
20 push-ups
run 800m
50 squats
run 800m
50 lunges
run 800m
20 burpees "

Strength and Conditioning

  Workout

Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks

- Russian twists

- Butterfly situps

- 10 kcal any machine

- Plank to pushups

- Plank walkouts Stretching

REDZONE

 Workout

Skill/Strength:

Ring Muscle-Ups: 5 sets of 3-5

Pistol Squats: 4 sets of 5 reps per leg

Hollow Hold: 4 sets of 30-45 seconds

WOD:

For Time (15 minutes)

4 Rounds

10 Ring Dips

20 abmat Sit-Ups

30 Double Unders

METCON

 Workout

AMRAP 15

10 WALL BALLS

10 SUMO SQUATS

10 PUSH PRESS

10 SNATCHES

AMRAP 15

50 SKIPPING ROPES

10 BURPEES

10 DEVIL PRESS

Strength and Conditioning
Strength/Skill
Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs

vo2
Workout
WOD:
For Time (25-30 minutes)
1,000m Row
50 Dumbbell Snatches (22.5/15kg)
40 Toes to Bar
30 Front Rack Lunges (50/35kg)
20 Burpees
1,000m Row
20 Burpees
30 Front Rack Lunges (50/35kg)
40 Toes to Bar
50 Dumbbell Snatches (22.5/15kg)
1,000m Row

METCON
Workout
Part 1
- 4 laps running
- 5 minutes bike
- 4 laps running

Part 2 AMRAP 30
- 20 thrusters
- 1 lap farmer walk (single arm over h.)
- 20 burpees over plate
- 20 plate step box

Strength and Conditioning
Strength/Skill
warm up: Amrap 10
- Dynamic lunges
- kb swings

2 min rest

Skill work: Snatch balance

For time: 20 minutes, 4 rounds

- oh squats
- deadlifts
- 2 rounds run
- 300 m rowing

REDZONE
Workout
Strength:
Back Squat: 5 sets of 3 reps
Bench Press: 5 sets of 5 reps

WOD:
AMRAP 15 minutes
5 Deadlifts (120/85kg)
10 Push Press (50/35kg)
15 Box Jumps (24/20”)

METCON
Workout
20 shoulder Taps
1 min Beast Hold
20 Renegated row
10 Push Ups
10 dips
10 Gorilla
30 Plank to Squat

Strength and Conditioning
Strength/Skill
A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

v02
Workout
WOD:
For Time (30-35 minutes)
100 Double Unders
50 Wall Balls (9/6kg)
8 Laps Run
50 Box Jump Overs (24/20”)
30 Kettlebell Swings (24/16kg)
6 laps Run
30 Goblet Squats (24/16kg)
4 laps Run
100 Double Unders

METCON
Workout
10 RFT (40Min TC)

10 Back squat
250 m Row
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

vO2

Workout

"AMRAP 25 minutes
8 laps Run
30 Weighted Box Step-Ups
20 Kettlebell Swings
20 Toes to Bar
15 Burpee Pull-ups
"

Metcon

Workout

"30 MINUTE EMOM

5 DB DEVIL PRESS (50\30 LB )
15 KCAL SKI
5 BURPEES PULL UP
15 GHD / BUTTERFLY SIT-UP
5 DB HANG CLEAN (155/105 LB)
15 DB CHEST PRESS (50/30 LB)"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching"

RedZone

Workout

"Strength:
Deadlift: 5 sets of 5
Strict Press: 5 sets of 3

WOD:
For Time (15 minutes)
21-15-9
Deadlifts
Push Press
2 laps Sprint after each round"

Metcon

Workout

"EMOM30

Side Plank
Kb swing
KB Dl
Beas Hold
Shoulder taps"

Strength and Conditioning

Strength/Skill

"Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching"

vO2
Workout

"WOD:
5 Rounds for Time (35-40 minutes)
500m Row
20 Wall Balls
15 Pull-ups
10 Dumbbell Thrusters
400m Run"

Metcon

Workout

"#WEIGHTLIFITING

DEADLIFT (8,5,3,1,1REPS)
* 5 SETS, EVERY 3 MIN

# PART 2
- 50 DB CLEANS
- 50 BOX JUMP OVERS
- 50 SUPERMAN
- 50 DB PUSH PRESS
- 50 KNEE RAISES
- 50 DB BICEPS CURLS
5 MIN BURPEES
(AS MANY REPS AS YOU CAN)"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities full body

Main workout: Legs hypertrophy day
1) static lunges
2) barbell front squats
3) beast hold

finisher : tempo squats on the toes"

RedZone

Workout

"Strength/Skill:

Hang Power Snatch: 5 sets of 4 reps
Clean & Jerk: 6 sets of 1 rep

WOD:
For Time (12-minute cap)

15-12-9
Squat Snatch
Bar Muscle-Ups

Rest 2 minutes
9-12-15
Clean and Jerk
Burpee Box Jumps
"

Metcon

Workout

"AMRAP
Shuttle Run
15 cal skii
15 goblet sq
15 Push up
15 duck walk "

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown

REDZONE
Workout
Strength/Skill:
Front Squat: 5 sets of 3 reps
Power Clean: 5 sets of 3 reps

WOD:
21-15-9
Power Clean
Shoulder to Overhead
Chest-to-Bar Pull-ups

METCON
Workout
20alt DB snatch
20 cal air bike
20 single arm push press
20 kb swing
20 cal ski

Strength and Conditioning
Strength/Skill
Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs

v02
Workout
WOD:
Every 5 minutes for 5 rounds
400m Run
15 Overhead Squats
15 Toes to Bar
15 Dumbbell Thrusters
Rest the remainder of the 5 minutes

METCON
Workout
20goblet squats
20 OH walking lunges
15 jump squats
20 KB DL
1000m row

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching

REDZONE
Workout
Strength:
Back Squat: 5 sets of 5 reps
Deadlift: 5 sets of 3 reps

WOD:
AMRAP 12 minutes
5 Deadlifts
10 Push-ups
15 Air Squats
100m Sprint

METCON
Workout
30wall ball
30 box jump
30 burpees
30 plank jacks
30push ups

Strength and Conditioning
Strength/Skill
Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching

v02
Workout
WOD:
800m Run
50 Wall Balls
50 Box Jump Overs
50 Kettlebell Swings
50 Pull-ups
400m Run
50 Sit-ups
50 Walking Lunges
50 Hand Release Push-ups
800m Run

METCON
Workout
40DL
40 box step up
30 reverse lunges
20 front squat
10 splite squat

Strength and Conditioning
Strength/Skill
Warm up: mobilities

Main workout: Muscle specific hypertrophy training
On trainer's command.

- Static lunges
- Sumo squats
- Beast hold
- Standing calf raises

Stretching

REDZONE
Workout
Strength/Skill:
Snatch Progression: 5 sets of 3 reps at 70-80% of 1RM
Clean & Jerk: 5 sets of 2 reps at 75-85% of 1RM

WOD:
21-15-9
Power Snatch (50/35kg)
Toes to Bar

Rest 2 minutes

21-15-9
Clean and Jerk (60/40kg)
Bar-facing Burpees

METCON
Workout
20 snatch
20 box jump
20 burpees
20 push press
20 sit up
20 hand release push up

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-200 box step ups
-70 kcal ski
-30 burpees
-2 km rowing
-30 kcal air bike
-100 squats

stretching"

RedZone

Workout

"kettlebell strength-4 rounds for quality
clean and press
snatch
oh lunge
kneel and press
sa front squat

wod
40-30-20-10
sa thruster
push ups
clean and press"

Metcon

Workout
"8 ROUNDS

250 M ROWING

8 SUMO KETTLBELL DEADLIFT (25%
BODYWEIGHT

50 SINGLE ARM K.B FARMER CARRY

8 PUSH-UPS"

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

vO2
Workout
"metcon
For time:
50 double unders
40 wall balls
30 box jump over
20 gtoh
10 burpee to rig
20 gtoh
30 box jump overs
40 wall ball
50 double unders"

Metcon

Workout

"AMRAP 25
10 cal skii
10 cal air Bike
10 Push Ups
10 Cal rowing
1 Lap running "

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching"

RedZone

Workout

"cable crossover circuit
lat pulldown
seated row
bicep curl
tricep extension

wod
10-15-20 ski
1-2-3 run
10-15-20 row
1-2-3 run"

Metcon

Workout

"EMOM 20

PLANK

V-UPS

SIDE TO SIDE

CRUNSHES

AMRAP 10 - PARTNERS

12 SLAM BALL

12 MOUNTAIN CLIMBER

12 SIT-UPS WITH BALL "

Strength and Conditioning

Strength/Skill

"Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching"

vO2

Workout

"metcon
8 laps run
25 pull ups/ring row
8 laps run
25 push ups
8 laps run
50 air squats"

Metcon

Workout

"EMOM
1- Leg Raises
2- Air Squat
3-push ups
4- wall Ball
5- Running "

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

Main workout: Muscle specific hypertrophy training
On trainer's command.

- Static lunges
- Sumo squats
- Beast hold
- Standing calf raises

Stretching"

RedZone

Workout

"kettlebell skill
turkish get up

wod
amrap
12 box jumps
12 renegade row
12 alr db snatch"

Metcon

Workout

"Part 1:
- 3 laps (1 walking, 1 jogging, 1 running)
- 10 burpees
- 10 qb swing

Part 2: EMOM 25
1 - running
2 - burpee
3 - push up
4 - plank"

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown

REDZONE
Workout
kettlebell strength-4 rounds for quality
clean and press
snatch
oh lunge
kneel and press
sa front squat

wod
40-30-20-10
sa thruster
push ups
clean and press

METCON
Workout
5 Rounds

-15 air squat
200m skii
3 Laps Run
50 burpees

Strength and Conditioning

Strength/Skill

"Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown"

vO2

Workout

"metcon
44 rounds in pairs
4 thrusters
4 pull ups
4 burpees
4 dumbbell snatch"

Metcon

Workout

"Part 1:
- 1 lap walking
- 1 lap jogging (hands on the ground)
- 1 lap side to side

Part 2: 30 minutes
- 15 wall ball
- 20 burpees
- 20 walking lounges with dumbbell
- 15 D ball over the shoulder"

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

REDZONE
Workout
cable crossover circuit
lat pulldown
seated row
bicep curl
tricep extension

wod
10-15-20 ski
1-2-3 run
10-15-20 row
1-2-3 run

METCON
Workout
Part 1: x2
2 minutes cicling
2 minutes runing
2 miutes row

Part 2:
- 10 minutes jogging
-10 minutes cicling

EVERY 2 MINUTES - 3 BURPEES

Strength and Conditioning

Strength/Skill

Warm up: 2 km cycling

Main workout: 25 minutes

Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF

- Plank

- Russian twist

- Plank taps/plank to push ups

Stretching

vo2

  Workout

for time

20 thrusters

50 air squats

4 laps run

20 thrusters

50 hr push ups

4 laps run

20 thrusters

50 v ups

4 laps run

20 thrusters

50 burpees

4 laps run

20 thrusters

50 trx/ring row

4 laps run

METCON

  Workout

Part 1:

- 20 jumping jacks

- 20 mountain climbers

- 10 v ups

- 10 plate over head

Part 2: x 4

- 10 slam ball

- 10 jump box

- 20 plate over head

- 15 v ups

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching

vo2
Workout
turkish get up

wod
amrap
12 box jumps
12 renegade row
12 alr db snatch

REDZONE
Workout
kettlebell skill
turkish get up

wod
amrap
12 box jumps
12 renegade row
12 alr db snatch

METCON
Workout
500m row
50 squats
400m row
40 sit ups
300m row
30 push up
200m row
20 walking lunges
100m row
10 burpees

Strength and Conditioning

Strength/Skill

Workout

KB strentgh/skill
10 kb deadlift
10 kb upright row
16 alt kb gorilla row
8 kb suitcase deadlift

wod
20 russian kb swings
10 kb halos
10 burpee over kb

Metcon

Workout

TEAM OF 2
10-12-14-16-18-20
DB Hang Clean

20 Shuttle Runs ( 2 runs- change)
20 Burpee (5s - change )
20 Air Squat ( sync)

TC: 30 Mins.

Strength and Conditioning

Strength/Skill

vO2

Workout

metcon
50-40-30-20-10-20-30-40-50
cal ski
box get over
pgtoh

in pairs

Metcon

Workout

FOR TIME :

31 KETTLBELL SWINGS
31 WALL BALLS
31 OVERHEAD SQUAT
31 BURPEES
31 LUNGES
31 PUSH JERK
31 KNEES TO ELBOW
31 BOX JUMPS
31 HANG CLEANS
31 SIT- UPS
31 DOUBLE UNDERS
31 DEADLIFT

Strength and Conditioning

Strength/Skill

"warm up : 5 laps run plus halos

Main workout : 10 minutes
- 10 reps barbell oh presses.

15 minutes AMRAP
- Burpees
- devil's press

Stretching"

RedZone

Workout

"weightlifting
block clean and jerk
front squat

wod
5 rounds ft
12 deadlift
9 hang power cleans
6 push jerks
"

Metcon

Workout
"90s Work / 30s Rest x5
200m Row
Max V-Ups

Rest 2 Minutes

90s Work / 30s Rest x5
15 Burpees
Max DB Renegade Rows

Rest 2 Mins

90s Work / 30s Rest x5
12 Cal Bike
Max Slams Ball"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : e3mom
- plank walkouts
- 10 kcal skierg
- Devil's press

Stretching"

vO2

Workout

"metcon
in pairs all movements syncro
thrusters
lap run
row
devil press
lap run
row
"

Metcon

Workout

"PARTNER WOD :

30 TOES TO BAR
20 DOUBLE DB DEVIL PRESS
100m RUN TOGETHER "

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown

REDZONE
Workout
gymnastic strength
5 rounds for quality
8 chin ups
10 bent over row
12 db bicep curl
15 trx row

wod
7 burpees
6 cal bike
3 r arm db hang clean and jerk
3 l arm db hang clean and jerk
amrap 12

METCON
Workout
5 ROUNDS

12 Wall Balls
12 Cal Row
12 Bridge
12 Cal Bike ( 5 - 7)
12 Box Step ups
12 High Plank Side Steps

TC: 30 Mins

Strength and Conditioning
Strength/Skill
Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown

v02
Workout
metcon
teams of 2
60 russian kb swings
60 burpees
60 russian kb swings
60 kb box step overs
60 russian kb swings
60 burpee to kb box step overs
60 russian kb swings

METCON
Workout
100 - 100 - 100- 100 - 100
Skipping

50 - 40 - 30 - 20 - 10

Sit Up
Push Ups
Lunges

TC: 30 Mins

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

vo2
Workout
weightlifting
snatch-snatch balance-ohs

wod
4 laps run
30 box jumps
30 thrusters

REDZONE
Workout
weightlifting
snatch-snatch balance-ohs

wod
4 laps run
30 box jumps
30 thrusters

METCON
Workout
4 Min Work: 2 min Rest

200m Row
10 Ring Row
10 Shoulder Taps
20 Climbers

TC: 30 mins.

Strength and Conditioning
Strength/Skill
Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching

v02
Workout
metcon
teams of 2
3000m row
100 db power cleans
50 knees to elbow

METCON
Workout
Every 3 Minus. Completete A set

1. 8 Burpees
8 Laps Farmers Carry
8 Goblet Squat

2. 5/5 DB Snatch
10 Knee Raises
10 Shuttle Run

TC: 30 mins.

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown"

RedZone

Workout

"gymnastic strength

gymnastic strength
5 rounds of
8 narrow push ups
10 dumbbell stoh
12 db french press
15 strokes tricep only ski erg

wod"

Metcon

Workout

"PART 1
- 20 push press
- 2 min row
- 20 side raises
- 2 min row

AMRAP 30
- 15 jumping squats
- 15 kcal skii
- 15 plank to squat
- 15 DB DL"

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

vO2

Workout

"metcon
angie
100 ring rows
100 push ups
100 sit ups
100 air squats

TC 30"

Metcon

Workout

"Part 1:
- 20 jumping jacks
- 20 mountain climbers
- 20 v ups
- 20 plate over head

Part 2: x 4
- 20 Jump Squat
- 20 jump box
- 20 plate over head
- 20 v ups"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching"

vO2

Workout

"weightlifting
CF total
back squat
strict press

WOD
karabell
3 snatc
15 wall balls"

Metcon

Workout

"Part 1 x 3
- 20 QB swing
- 100 Skipping rope
- 20 Kcal row

Part 2
- 8 Laps running
- 10 HR PU
- 2 laps farmer walks
- 20 step box with DB"

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

Main workout: Muscle specific hypertrophy training
On trainer's command.

- Static lunges
- Sumo squats
- Beast hold
- Standing calf raises

Stretching"

vO2

Workout

"metcon
filthy fifty
50 box jump
50 jumping pull ups
50 kettlebell swings
50 walking lunge steps
50 knees to chest
50 db push press
50 supermans
50 thrusters
50 burpees
50 double unders/100 single unders

TC 30"

Metcon

Workout

"Part 1 x 3
- 20 QB swing
- 100 Skipping rope
- 20 Kcal row

Part 2
- 8 Laps running
- 10 HR PU
- 2 laps farmer walks
- 20 step box with DB"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown"

RedZone

Workout

"metcon
buy in-50 cal ski
5 sets of:
15 db floor press
15 db bent over row
buy out-50 cal ski"

Metcon

Workout

"Part 1 x 3
- 15 Plate OH
- 15 Jumping box
- 15 Floor press (DB)
- 15 Short SU

Part 2 x 3
- 20 Plate OH
- 20 Jumping box
- 20 Slam ball
- 20 Burpees over ball
- 2 Laps running"

Strength and Conditioning

Strength/Skill

"Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown"

vO2

Workout
"metcon
2 rounds
10 clean
2 laps carry

2 rounds
1000m bike
500m ski

2 rounds
25 t2b/hkr
1 lap bear crawl"

Metcon

Workout

"Partners workout - IGIG

100 - 80 - 60 - 40 - 20 - 10

- Air squats
- Kb swing
- Wall ball

Total = 6 rounds ( after every round, run 4 laps)"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown"

RedZone

Workout

"metcon
buy in-50 cal ski
5 sets of:
15 db floor press
15 db bent over row
buy out-50 cal ski"

Metcon

Workout

"Part 1
- 60 Kcal row
- 2 Km bike
- 2 Km run

Part 2 x 4
- 20 Shoulder taps
- 20 Dunkey kicks
- 20 HR PU
- 20 Bridge (plate or DB)
- 20 Side dunkey kicks
"

Strength and Conditioning

Strength/Skill

"Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching"

vO2

Workout

"metcon
buy in-50 cal ski
5 sets of:
15 db floor press
15 db bent over row
buy out-50 cal ski"

Metcon

Workout

"ABS
Part 1 x 3
- 10 Perfect st.
- 10 Inchworms
- 10 Good mornings

Part 2 - 30' each
- Side Plank x 2 (rigth and left)
- Leg raises
- Russian twist
- M. climbers
- V ups
- Plank (up and down)
"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching"

RedZone

Workout

"gymnastic skill
handstand

wod
15:00 AMRAP
hang power clean
goblet squat
stoh
48 single unders"

Metcon

Workout
"Part 1
4 Laps running

Part 2 - EMOM - 30
1- Lunges
2- Jumping jacks
3- PU
4- Step box or box jump
5- Run
6- Dips (box)"

Strength and Conditioning

Strength/Skill

"warm up: 5 laps run

main workout: tabta 5 times

tabata 1 - bodyweight squats
tabata 2 - hollow hold
tabata 3 - box jumps
tabata 4 - inverted rows
tabata 5 - burpees"

vO2

Workout

"gymnastics + WOD

Strength/skill
hspu strength:
pike push up
box dip
shoulder taps
narrow push up

WOD:
AMRAP
20 double under/30 single under
10 ring row
5 hr push up"

Metcon

Workout

"20 shoulder Taps
1 min Beast Hold
20 Renegated row
10 Push Ups
10 dips
10 Gorilla
30 Plank to Squat "

Strength and Conditioning

Strength/Skill

"warm up: 2 minutes maximum burpees

main workout: full body amrap 25 minutes

- 8 devil's press
- 15 wallballs
- 15 pushups
- 15 butterfly situps
- 15 thrusters

Stretching"

RedZone

Workout

"metcon
30-20-10
calorie bike

15-10-5
power clean

after each round run 1 lap"

Metcon

Workout

"250m Rowing
10 Burpees
20 sit Ups
250m rowing
50 goblet squat
10 Burpee
20 sit ups

TC: 30 "

Strength and Conditioning

Strength/Skill

"warm up: mobilities

main workout:

Part 1 :EMOM 10 minutes
- conventional deadlifts

Part 2: for time 10 minutes
- 30 russian twists
- 15 butterfly situps
- plank to pushups

stretching

"

vO2

Workout

"powerlifting + WOD

Strength-E4MOM x 5
5 deadlift from box
8 hip thrust
10 deficit reverse lunge
12 single leg glute bridge

WOD
40s on 20s off
cal bike
burpee
kb swing"

Metcon

Workout

"Tabata Workout

Tabata1: Air bike + Hallow Hold
Tabata 2: Step Ups + Hanging knee raises
Tabata 3: High Plank modification + Run
Tabata 4: Side Hold Plank
Tabata 5: Squat
"

Strength and Conditioning

Strength/Skill

"warm up: mobilities

main workout: 25 minutes ladder's format

- hindu pushups
- db floor presses
- halos
- tricep dips on the box

cooldown
"
RedZone

Workout

"metcon
10 rounds for time:
10/8 cal ski
10 single db box step up
15 abmat sit up"

Metcon

Workout
"EMOM 30

1- Push Ups
2- Ring Row
3- Thrusters
4- Dead Hang
5 - Rest"

Strength and Conditioning

Strength/Skill

"
Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
"

vO2

Workout

"50-40-30-20-10
cal bike
abmat sit ups
"

Metcon

Workout

"AMRAP 20
15 devil press
15 biceps curl
15 dips
15 push ups (box)
15 walking plank (box)

Time cap 15 min
15 thrusters
15 duck walks
10 hand stand
"

Strength and Conditioning

Strength/Skill

"A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

"

RedZone

Workout

"Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps"

Metcon

Workout

"AMRAP 15
20 wall balls
20 snatches
20 db squat cleans
20 sumo squats

15 min Time cap
100 skipping ropes
20 slam balls
20 foward raises (1 by 1)
20 bulgaro

"

Strength and Conditioning

Strength/Skill

"

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank
"

RedZone

Workout
"

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

Metcon

Workout

"AMRAP 20
15 deadlifts
15 GOH
15 rdl
15' squat hold

3 rounds of
20 sit ups
20' plank
20 sit ups with wall ball
20' shoulder taps"

Strength and Conditioning

Strength/Skill

"A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

"

vO2

Workout

"Metcon:
30 ring rows
6 laps run
30 burpees
4 laps run
30 med ball clean
3 laps run
30 wall balls"

Metcon

Workout
"15 burpees
15 thruster
15 wall ball
15 push press
15 sit ups
15 superman pres
15 russian twist"

Strength and Conditioning

Strength/Skill

"AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc...

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU"

RedZone

Workout

"

emom 30mn

20 kcal Skierg
Hanging Snatch
burpees
db snatch
box jump
slam ball"

Metcon

Workout

"warmup: 5 rounds
100m row
20 jumping jacks
10 climbers
workout:
10 DL
20 push ups
30burpees
40 american kb swings
1km spin
40 american kb swings
30 burpees
20 push ups
10 DL"

Strength and Conditioning
WORKOUT
Benchmark WOD- The Ghost
6 Rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

REDZONE
WORKOUT
DEADLIFT

AMRAP 15
10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

METCON
WORKOUT
STRENGTH :

FRONT SQUAT (5*5 75% )
EVERY 2 MIN

FOR TIME :
- 15 POWER CLEAN SNATCH
- 150 JUMPING ROPE
- 50 GHD SIT-UPS
- 150 JUMPING ROPE
- 15 POWER SNATCH

20 MIN TIME CAP

Strength and Conditioning
Strength/Skill
Strength E4MOM x 5
5 box squat
8 barbell romanian deadlift
10 per leg box step up (front rack pos. with db)
12 db sumo squat

REDZONE
WORKOUT
BAR THRUSTERS
AMRAP 15
15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

METCON
WORKOUT
PART 1 :

20 MIN AMRAP
- 50 PUSH-UPS
- 50 AIR SQUATS
- 10 THUSTER
- 10 DEVIL PRESS
- 20 CRUNCHES

# PART 2

5 ROUNDS
- 30 SEC HIGH PLANK
- 10 PUSH-UPS
- 5 STEP UP PER SIDE
- 10 PUSH-UPS
- 30 SEC HIGH PLANK

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

"

RedZone
Workout
"EMOM 25
Lap Runn
Hanging knee Raises
Ring Rows
Lunges Squat "

METCON
Workout
"# MAIN WORKOUT

- 1 MIN MOUNTAIN CLIMBER

-O 20 OVEARHEAD SQUAT

-N 15 NARROW PUSH-UPS

-D 10 DEADLIFT

-A 20 ALTERNATIVE LUNGES

-Y 100 YOUR FAVOURITE

# PART 2
5 MIN * 2 ROUNDS
- ELBOW PLANK
-HIGH PLANK
-SIDE PLANK
- V- HOLD
- BRIDGE "

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3 3 T2B

3 Burpees to bar Rest 2

Amrap 3 3 Pull up

3 BJ Rest 2

Amrap 3 3 T2B

3 Burpees to bar Rest 2

Amrap 3

3 Pull up

3 BJ

Redzone

 WORKOUT

TEAM SYNC

12 devil press

20 air squats

12 plate to overhead

12 power snatch

2 laps

20 buttefly situps

METCON

 WORKOUT

4 ROUND:

• 30 V- UPS

• 60 BICYCLES

• 30 WEIGHTED SIT- UPS

• 60 FULTTER KICKS

• 30 TOE TOUCHE

• 60 MOUNTAIN CLIMBER

• 100 M ROWING

Strength and Conditioning

Strength/Skill

5 Rounds For time Buy in - 25 Burpees

20 DB Snatches 12Plus

80m DB Farmer Carry 16Plus

20 Knees to chest Buy out - 25 Burpees

Vo2

 WORKOUT

Strength

Back Squat 5x5

AMRAP 15

10 kcal skii

10 Snatches

10 kb swings

METCON

 WORKOUT

NO EQUIPMENT :

• 100 AIR SQUATS

• 100 PUSH UPS

• 100 LUNGES

• 100 SIT- UPS

• 100 STEP - Ups

Strength and Conditioning

Strength/Skill

"A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B - 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees
"

RedZone

Workout

"
EMOM

15 Thrusters
10 burpees
10kca skii
1 lap farmers carry
20 butterfly sit ups
rest
"

Metcon

Workout

"AMRAP 15
10 WALL BALL
10 SUMO SQUAT
10 SNATCH

AMRAP 15
50 SEC JUMPING ROP
10 BURPEES
10 DEVIL PRESS
"

Strength and Conditioning

Strength/Skill

"A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 - 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 - Burpees
Min 5- Rest

"

vO2

Workout

"Run/ Row

200m - 400m- 600m- 800m - 1000m
2 4 6 8 10

Squats
Plate OH
Step Back Lunges
V- Ups
"

Metcon

Workout

"3 ROUNDS
12 BOX JUMPS
12 KB SWINGS
12 PLATE OH
12 OH LUNGES
12 BURPEES

CORE
20 SIT UP
20 LEG RAISES
20 RUSSIAN TWIST"

Strength and Conditioning
Strength/Skill
"
Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
"

RedZone
Workout
"Strength 5 rounds
5 deadlift
8 front squat
10 bent over row
12 hammer curls
-20:00 cap

WOD
3 round ft:
4 laps run
21 kettlebell swings
12 pull ups/ring rows"

METCON
Workout
"AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro sit ups"

Strength and Conditioning
Strength/Skill
"A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

"

vO2
Workout
"WOD
for time:
2000m row
200 du/su
20 lap run
-30:00 cap"

METCON
Workout
"5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins "

Strength and Conditioning
Strength/Skill
"

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank
"

RedZone
Workout
"Strength 5 rounds
5 bench press
8 dumbbell floor press
10 close grip bench
12 dumbbell french press
-20:00 cap

WOD
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
bench press
bar facing burpees"

METCON
Workout
"AMRAP 30

10 Shuttle Run
15 kb swings
10 Ring Row
15 Knee Raises
20 Jumping lunges"

Strength and Conditioning
Strength/Skill
"A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

"

vO2
Workout
"WOD
10 rounds ft:
10 burpees
10 air squats
10 push ups
10 sit ups
-30:00 cap"

METCON
Workout
" Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

TC: 30 mins"

Strength and Conditioning

Strength/Skill

"
Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
"

vO2

Workout

"Strength-E2MOM
power clean
hang power clean
front squat

WOD:
benchmark wod-Gwen
Clean & Jerk 15-12-9 "

Metcon

Workout

"20 burpees
20 air squat
20 push ups
20 sit up
20 butterfly"

Strength and Conditioning

Strength/Skill

"A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

"

RedZone

Workout

"Benchmark WOD- The Ghost
6 Rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest"

Metcon

Workout

"1 min plank
50 air bike
40 sit up
30 glute bridge
20 superman
10 squat jump
20 side plank leg raises
30 single leg DL
40climbers
50 reverse lunges
1min wall sit"

Strength and Conditioning

Strength/Skill

"

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank
"

RedZone

Workout
"Strength-E2MOM
Deadlift to knee
deadlift
x5

WOD:
benchmark wod-
For time

21-15 -9
Deadlift
Handstand Push Up/Pike Push up"

Metcon

Workout

"12 cal
20 snatch
12 cal air bike
20 american kb swing
12 cal row
20 wall ball"

Strength and Conditioning

Strength/Skill

Workout

"A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

"

vO2

Workout

"KB Complex-40s on 20s off x5
DBL KB:
deadlift
clean
stoh
squat

Runnning Program
Intervals:
5 laps slow pace
1 lap walk
2 laps fast pace
1 lap walk
3 laps medium pace
1 lap walk
5 laps slow pace"

Metcon

Workout

"800m row
100 air squat
50 bb DL
100 step ups
50 burpees
100 sumo squat
800m row"

Strength and Conditioning
Strength/Skill
"
Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
"

RedZone
Workout
"Strength:
E2MOM x 5
work up to a top weight of 5
clean

WOD:
5 rounds for time
4 laps run
15 overhead squats
"

METCON
Workout
"FOR TIME:
100 Squat
90 Sit- Ups
80 Wall Balls
70 Kb Swings
60 Burpees
50 Haning Knee Raise
40 Box Jump
30HRPU"

Strength and Conditioning
Strength/Skill
"A- 3 Rounds (rest 1 btween set)
10 Seated Kb Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU(hand release push ups)
8 Cal row
8 knees to chest
8 wall balls
8 Box jumb over
8 Cal on bike

"

vO2
Workout
"50-40-30-20-10
cal bike
abmat sit ups
"

METCON
Workout
"AMRAP 30

2 Laps Running
10 Ring Rows
10 Gorilla Row
10 Walking Hamstring
20 V-ups"

Strength and Conditioning
Strength/Skill
"

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank
"

RedZone
Workout
"Strength:
E2MOM x 5
work up to a top weight of 5
back squat

WOD:
AMRAP 17
1 minute wall balls
1 minute sumo deadlift high pull
1 minute box jump
1 minute push press
1 minute row
1 minute rest"

METCON
Workout
"FOR TIME
21-15- 9

*THURSTERS
*SUMO DL HIGH PULL

PART 2
3 ROUNDS
*20 AIR SQUATS
*20 SNATCHES (10 PER SIDE)
*20 BOX JUMPS"

Strength and Conditioning
Strength/Skill
"A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

"

vO2
Workout
"3 laps run (fast pace)
rest 1:00
5 laps run (medium pace)
rest 1:00
x2
2 laps run (fast pace)
rest 0:30
x3
10 laps run (slow pace)
rest 2:00
x2"

METCON
Workout
"5 Rounds x AMRAP 3
12 Mountain Climbers
9 Air Squat
6 Push Ups
3 Burpees

AMRAP 25

10 Tempo Bodyweigth Splt Squats
20 Glute Bridges
30s Wall Sit
"

Strength and Conditioning
Strength/Skill
"AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc...

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU"

RedZone
Workout
"Strength:
E2MOM x 5
work up to a top weight for 5 reps
power snatch

WOD:
5 rounds for time
7 power snatches
7 kipping hspu/pike push up
14 pistol squat"

METCON
Workout
"15 DB step over
1km spin
15 cross elbow
30 sec jump rope freestyle
15 over head plate
2min row,ski,air bike
15 skull crucher
30 sec jump rope freestyle
15 wall ball
2min row,ski,air bike"

Strength and Conditioning

Strength/Skill

"A- Every 90 Sec

3 Deadlidft 80-90%

B - 3 Rounds
15 DB Cyclist squat
15 Barbell Row
15 Biceps curl
15 Triceps Ext

C- Conditioning 3 RFT TC-10
10 Cal Bike
10 Shuttle Run 20 M
10 DB Snatches
10 Burpees

vO2

Workout

"5 min amrap
cal ski
-2 min rest
10 min amrap
cal row
-2 min rest
5 min amrap
cal ski"

Metcon

Workout

"Workout 1
12 cal ski
20 snatches
12 cal air bike
20 kb swings
12 cal row
20 wall ball
Workout 2
15 box jump
500m bike
20 jump squat"

Strength and Conditioning

 Strength/Skill

Every 90 Sec for 5 Rounds

3 High pull 3 Powel clean

3 Jerk Workout 2R FOR TIME

5 BURPEE PULL UP

10 THR 40/30 15 KB LUNGESS

20 Shoulder

  2 OH 25 POWER CLEAN"

Redzone

Workout

Strength:

E2MOM x 5 work up to a top weight of 5 clean

WOD: 5 rounds for time

4 laps run

15 overhead squats

Metcon

Workout

3 Rounds of 15 slam balls

15 kb swing over head

15 hs push up (box)

15 side raises

3 rounds of 20 kick backs

20 side kicks

20 rdl

20 hip thrusters

Strength and Conditioning

 Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3

3 T2B

3 Burpees to bar Rest 2 Amrap 3

3 Pull up 3 BJ Rest 2 Amrap 3

3 T2B

3 Burpees to bar Rest 2 Amrap 3

3 Pull up

3 BJ

Vo2

 Workout

total 8km on rower, ski erg and bike

Metcon

 Workout

10 DL

5 front squat

5 push press

10 v.ups

5 push ups

10 KB swing

15 air squats

Strength and Conditioning

Strength/Skill

AMRAP5

1 Shuttle run

1 single DB devil press then 2,3,4 etc...

2 min Rest AMRAP 5

3 Box jump 3

3Single DB Hang clean and jerk

2Min rest AMRAP 5

3 Cal on bike or rower

3 Single DB Thrusters for time -

100 sit up Accumalate

3 min plank

Redzone

 Workout

Strength: E2MOM x 5 work up to a top weight of 5 back squat

WOD:

AMRAP 17 1 minute wall balls

1 minute sumo deadlift high pull

1 minute box jump 1 minute push press

1 minute row 1 minute rest

Metcon

 Workout

10 wall balls

10 sumo squats

10 push press

10 snatches AMRAP 15

50 skipping ropes

10 burpees

10 devil press

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

V02

 Workout

100-200-300-400-500- 600- 500-400-300-200-100 Meters run

Metcon

 Workout

10 burpees

10 squats

15 kb swings

10 dips

10 DB snatch

10 box jump

10 sit ups

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

Redzone

 Workout

Strength:

E2MOM x 5

work up to a top weight for 5 reps

power snatch

WOD:

5 rounds for time

7 power snatches

7 kipping hspu/pike push up

14 pistol squat

Metcon

 Workout

10 burpees

10 squats

15 kb swings

10 dips

10 DB snatch

10 box jump

10 sit ups

Strength and Conditioning
Strength/Skill
"AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc...

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU"

RedZone
Workout

"Strength:
30s on/30s off
dbl walking kb lunges
dbl kb front rack squat

WOD: emom
10-15 box dips
8/6 cal ski erg
10 kb sdhp"

METCON
Workout

"20 wall ball
20 box jump
20 burpees
20 plank jacks
20 push ups"

Strength and Conditioning
Strength/Skill

"AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc...

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU"

RedZone
Workout

"Strength:
30s on/30s off x10
amrap KB stoh
amrap KB frontal raise

WOD: for time

21-15-9
hang c&j
t2b/khr"

Strength and Conditioning
Strength/Skill

"AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc...

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU"

RedZone
Workout

"Strength:
30s on/30s off x10
amrap KB stoh
amrap KB frontal raise

WOD: for time

21-15-9
hang c&j
t2b/khr"

Metcon
Workout

"15 snatch
15 box jump
15 burpees
15 push press
15 sit up
15 hand release push up

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3

3 T2B 3 Burpees to bar Rest 2

Amrap 3 3 Pull up

3 BJ Rest 2 Amrap 3

3 T2B 3 Burpees to bar Rest

2 Amrap 3 3 Pull up 3 BJ

RedZone

 Workout

50 cal air bike

40 double unders/

80 single unders

30 GHD sit ups

20 DB trusters

10 pull ups *from 50-10 then from 10-50

MetCon

 Workout

6 ROUNDS

500M Skii

15 DB Thrusters

15 HR Push Ups

15 Broad Jump TC: 30 Mins

Strength and Conditioning
Strength/Skill
"A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

"

vO2
Workout
"Strength: EMOM 10’
5-5-5-5-5
back squat
10-10-10-10-10
Wall balls

WOD: AMRAP 10’
6/8 cal Ski-erg
5/5 SA DB push press
10 Burpees

"
METCON
Workout
"100 air squat
90 sec high plank
80 walking lunges
70 sit ups
60 box jumps
50 climbers
40 push ups
30 butterfly
20 jump squats
10 burpees"

Strength and Conditioning
Strength/Skill
"

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank
"

RedZone
Workout
"
E2MOM x5
5 deadlift
10-15 bb bent over row

WOD:
AMRAP 10:
10 wall balls
20 med ball walking lunges
30 du/60 su"

METCON
Workout
"10 DL
10 thruster
10 snatch
10 front squat
10 push press
10 front squat
10 snatch
10 thruster
10 DL"

Strength and Conditioning
Strength/Skill
"A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

"

vO2
Workout
"Strength-E2MOM
5 front squat
10 alt reversed kb lunges

WOD-AMRAP 12'
1 lap run
10 slam balls
1 lap run
20 american KB swings "

METCON
Workout
"warmup:
20 good morning
20 air squat
20 sumo squat
20 shouldar taps

workout:
50 db snatch
50 box jump
50 db push press
50 thruster
50 db bicep curls"

Strength and Conditioning
Strength/Skill
"AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc...

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU"

RedZone
Workout
"

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over"

METCON
Workout
"6 ROUNDS
500M Skii
15 DB Thrusters
15 HR Push Ups
15 Broad Jump
TC: 30 Mins "

Strength and Conditioning

Strength/Skill

Redzone

Workout

10 THRUSTERS
BASE LINE DB WALKING LUNGES
10 box jump BURPEES
15 air squats

Metcon

Workout

25 step touch DB
20 burpees
500m row
25 american kb swing
25 step over

Strength and Conditioning

          Strength/Skill