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
Part 1: Front Squat (rig) 20min
Part2: amrap
10 KB swings
10 Burpees
10 Renagade Row
2 laps
METCON
Workout
10 burpees
10 squats
20 OH plat
15 dips
15 plat thruster
15 step over
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
Part1: Snatches (empty bar). 20mns
Part2: amrap
10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead
METCON
Workout
12 cal ski
20 snatch
12 cal air bike
20 american kb swings
12 cal row
20 wall ball
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
Part1: Back Squat 20mns
Part2: amrap
300m row
1km spin
10 slam throws
6 baseline shuttles
METCON
Workout
15 burpee box jumps
15 hand walk
15 wall ball
15 push press
15 sit ups
15 push ups
15 kb swings
Strength and Conditioning
Workout
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
Part 1: Front Squat (rig) 20min
Part2: amrap
10 KB swings
10 Burpees
10 Renagade Row
2 laps
METCON
Workout
WARMUP:5 rounds
100m row
20 jumping jacks
10min climbers
WORKOUT:
10 DL
20 push ups
30 box jumps
40 kb swings
1km spin
40 kb swings
30 box jumps
10 DL
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
1 lap wall ball carry
10 wall balls
10 cal on skii
10 burpees
10 hollow rocks
10 v-ups
10 plank walkout
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
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
Box Squats
20 X DB Front Squats
20 SINGLE LEG BOX STEP UP
20 BOX JUMP
20 SQUAT JUMPS
20 db Snatches
20 DB SUMO Squat
1km spin recovery
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
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
4 Min Work: 2 min Rest
200m Row
10 Ring Row
10 Shoulder Taps
20 Climbers
TC: 30 mins.
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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
Deadlift
Renagade rows
Db bent over row
dbpush press
kb farmers carry
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
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
6 ROUNDS
500M Skii
15 DB Thrusters
15 HR Push Ups
15 Broad Jump
TC: 30 Mins
