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 Part 1: 20mns 10 box jump burpees 10 power cleens 10 floor

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 Vo2

Vo2 Workout AMRAP 30MIN 500M ROW 6LINE BOX STEPUP 15 SLAM BALLS 20 PRISONER SQUATS 5 BURPEES 5 HR PUSH UPS 500M SPIN RedZone Workout CARDIO DAY 2 ROUNDS: 20 jumping jacks 500m row 4 minutes bike (rpm 80 / 7) 800m running 20 half burpees 10 squats with wall ball

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 31 kb swings

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 Throwdown Part 1: 20mns 10 box jump burpees 10 power cleens

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 VO2

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 KB Swing 9 HRPU RedZone Workout NO WAY OUT 35mns 200m Row 15 KCAL Sprint 12

Strength and Conditioning Strength/Skill a-100 Bench press for time b- 2 Rounds 5  Burpee Pull Up 10 THR 40/30 15 FR Lungees 20 Shoulder 2 OH 25 Power Clean VO2 Workout  AMRAP 35 DB complex AMRAP 10 Power Cleans 10 Thrusters 10 Static Lunges 10 Squats 10 Devil Press 10 Renegade Row 10 DB Russian