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

CROSSFIT OPEN 24.2

Metcon

Workout

20 american kb swing
15 box jump
12 burpees
15 wall ball
12 cal ski

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

bar floorpress
Pyramid

db floor press
plate press
push ups

Metcon

Workout

15 goblet squats
20 OH walking lunges
15 jump squats
20 KB DL
500m row

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

4-3-2-1 (3 rounds)

4 mins compound
db thruster
db renegade row
db hanging clean and jerk
db push ups

3 mins bi lateral
deadlift
alt lunges
db rdl

2mins core
plank
db crunches

1 min hiit
burpees

Metcon

Workout

10 DL
5 front squats
5 push press
10 v.ups
Rest 5 sec
5 push ups
10 KB swing
15 air squats

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

Power Cleans
pyramid

db reverse lunges
bar thrusters
toes to bar/ knees to chest
box jump burpees

Metcon

Workout

30 air squat
20 shoulder taps
10 hands walks
30 russian twists
20 butterfly
10 pushups

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

0-5:00 (3 rounds )
10 single arm db thrusters
10 burpees

5-10:00
10 alt db snatches
10 push ups

10-15:00
20 goblet reverse lunges
10 push press

15-20:00
20 goblet squats
10 single arm devil press

Metcon

Workout

20 plate GTO
20 butterfly stip ups
500m row
20 plate thruster
20 burpees
500m row
20 KB DL
20 box jump

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Power 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

TIME CAP 25

10 DEADLIFT
10 BOB
2 LAPS FARMERS CARRY
10 THRUSTERS

Metcon

Workout

20 burpees
20 air squat
20 push ups
20 reverse lunges
20 butterfly

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

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

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

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

Push Day

Bar floor press
db press
Push Ups
strict press (bar reverse)
db push press
plate press

METCON 

Workout

With a partner ( 2 Rounds)

100 Wall Ball
60 Cal Air Bike
60 Knee raise
40 Devill Press

-In Remaning time-

Max Cal Air Bike

TC: 30mins.

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

15 snatch
15 american kb swings
15 squats press
15 plank row
15 thruster
15 OH alt front raise

core:
20 situps
20 leg raise
20 hell touch
1 min plank

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

10 burpees
10 squats
20 OH plat
15 dips
15 plat thruster
15 step over