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 2 Laps 20 Wall Balls 20 DB Power Cleans 20 Wall Balls 2 laps 90 sec rest 2 Laps 20 Box Jumps

VO2 Workout 2 Laps 20 Wall Balls 20 DB Power Cleans 20 Wall Balls 2 Laps 90 sec rest 2 Laps 20 Box Jumps 20 BD Power Cleans 20 Box Jumps 2Laps 90 sec rest 2 Laps 20 TRX Reverse Row 20 DB Power Cleans 20 TRX Reverse Row 2laps 90 sec rest RedZone Workout

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 MAIN WORKOUT: SPAGHETTI LEGS 20 X  DB Front Squats 20 SINGLE LEG

VO2 Workout KB COMPLEX  5 ROUNDS 1 KM Spin 10 KB Swings 10 Goblet Squat 10 Sumo Squat High Pull 5 Single Arm Thrusters (EACH SIDE) 10 KB RDL Redzone Workout 45 sec on / 15 sec off GHD Devil Press Box Jump Burpees DB Thrusters Battle Rope Double KB Swing Metcon/HIIT Workout Part 1

Strength and Conditioning Workout AMRAP 30MIN 500M ROW 6LINE BOX STEPUP 15 SLAM BALLS 20 PRISONER SQUATS 5 BURPEES 5 HR PUSH UPS 500M SPIN RedZone 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 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 2 ROUNDS (AIM

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 EMOM 25MIN 20 PRISONER SQUATS 15 PLANK WALKOUTS 25 SLAM BALLS 15 PLATE HOLD BOX STEP UP 2 LAPS 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 Vo2 Workout 10 DEADLIFT 10 BURPEES OVER BAR

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 Tuesday Throw down Part 1: 20mns 10 box jump burpees 10 power

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 Vo2 Workout 10 wall ball pushup 20nchbox lunge with bicep curl 10 plank