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
12 cal ski
20 snatch
12 cal air bike
20 american kb swings
12 cal row
20 wall ball
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
15 burpee box jumps
15 hand walk
15 wall ball
15 push press
15 sit ups
15 push ups
15 kb swings
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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
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
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
50 Cal Row
50 Burpee
40 Cal Row
50 DB Snatch
30 Cal Row
50 DB OH Lunges
20 Cal Row
50 V-Ups
10 Cal Row
50 Box Jumps
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
RedZone
Workout
Broncho test
1200 m
20m, 40m, 60m shuttles 5rounds
METCON
Workout
EMOM 10
10 DL
AMRAP 20
12 Ring Row
12 Push Up
12 Front Squat
12 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
Skill:
Hang clean +Squat (15 min)
3-5-7-9-11-11-9-7-5-3
AMRAP (12 mn)
10 box jump
10 goblet squats
10 bulgarian splits
METCON
Workout
60s Work / 30s Rest x6
1- Max Cal Row
2- Max DB Box Step Overs
Rest 2 Mins
60s Work / 30s Rest x6
1- Max DB Hang Clean
2- Max KB Burpee Box Jump
Rest 2 Mins
60s Work / 30s Rest x6
1- Max WallBalls
2- Max Box Jumps
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 lap wall ball carry
10 wall balls
10 cal on skii
10 burpees
10 hollow rocks
10 v-ups
10 plank walkout
METCON
Workout
‘
IN PAIRS
In 30 Mins ( 4 Rounds )
40 Cal Bike
30 Slams
20 Sumo KB High Pull
10 Synchro Slam Ball Sit Ups
into Max
Cal Bike
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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
Skill:
Bar Thrusters (15mn)
3-5-7-9-11-11-9-7-5-3
AMRAP (12mn)
10 renegade rows
10 kb swings – russian
10 devil press
MetCon
Workout
‘
1: 30 Mins Work / 30s Rest x24 Mins
1 – Max Cal Skii
2- 10 Renagate Rows
10 Sit ups
3-Max cal Bike
4- 10 S2OH
20 Plank Shoulder Taps
( 3 Rounds total)
Rest 2 Mins.
FOR TIME [ IN PAIRS]
50 Cal Skii ”
