Strength and Conditioning Strength/Skill Min 1 to 10 Emom 10 1- 5 Hang Power Snatch 20/25 2- 5 OH Squat  20/15 Min 12 to 30 10 Rounds of 500 Meter Bike 5 Push press 30/20 50 Meter Farmer carry 20/14 Vo2 Workout DB COMPLEX AMRAP 10 POWER CLEANS 10 THRUSTERS 10 STATIC LUNGES 10 SQUATS

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 31 kb swings 31 wall ball

Strength and Conditioning Strength/Skill A- Strength E2MOM 5 Seated KB press 10 Weighted Push up B- EMOM 16 1- 10 American  KB SWINGS 2- 10 Barbell curl to press 3- 10 Front Squat(Embty bar) 4- 10 Burpees over bar  vO2 Workout 50 squats 10 burpees 40 situps 10burpees 30 walking lunges 10 burpees 20 push

Strength and Conditioning Strength/Skill  5 Back SQ  10 BOX STEP UPS  10 DUAL DB DL  10/10 WALKING LUNGESS (no weight)   FOCUSE ON FQ B“8 MIN AMRAP 7 DDB Squat6 SB Burpees5 T2B” Vo2 Workout EMOM 30 Pick a heavy KBL min1: 10cal Row/spinmin2: 20 KBL swingsmin3: 10 burpeemin4: 20 KBL swingmin5: rest RedZone Workout 15

VO2 Workout 50 Burpees 2 Laps 100 Push ups 2 Laps 100 Walking Lunges 2 Laps 200 Airsquats 2 Laps 100 Walking Lunges 2 Laps 100 Push ups 2 Laps 50 Burpees 2 Laps REDZONE Workout 70 box jump 70 push ups 70 walking lunges 70 kb swings 70 wallballs 70 v ups 70 butterfly

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 Vo2 Workout FRIDAY AMRAP 30MN Warm up 10 deadlift 1 lap 10

Strength and Conditioning Strength/Skill A- Every 90 Sec 8 Deadlidft B – 3 Rounds 10 DB Cyclist squat 10 Barbell Row 10 Biceps curl 10 Triceps Ext C- Conditioning EMOM 9 1- Cal Bike 2- Shuttle Run 20 M 3- DB Snatches 4- Burpees 5 Rest Vo2 Workout  BACK TO BUSINESS AMRAP (45 sec in

Strength and Conditioning Strength/Skill AMRAP 5 5 Bench press 5 Burpees 10 Sit up Rest 2 AMRAP 5 5 Ring row 5 Box jump over 20 Mountain climb Rest 2 AMRAP 5 5 Push press 5 Shuttle run (20 Meter) 30 sec plank Rest 2 AMRAP 5 5 Push up 5 AMerican KB Swing 30

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 LAPS 10

Strength and Conditioning Strength/Skill EVERY 3 MIN OF 15 MIN (5R) A- 5 Back SQ 10 BOX STEP UPS 10 DUAL DB DL 10/10 WALKING LUNGESS (no weight) FOCUSE ON FQ B “8 MIN AMRAP 7 DDB Squat 6 SB Burpees 5 T2B” Vo2 Workout EMOM 30 Pick a heavy KBL min1: 10cal Row/spin min2: