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 Box jump 3 3Single DB Hang clean and jerk 2Min rest AMRAP 5 3 Cal on bike or rower 3 Single DB Thrusters for time – 100 sit up Accumalate 3 min plank

Strength and Conditioning Strength/Skill A- Every 90 Sec 3 Deadlidft 80-90% B – 3 Rounds 15 DB Cyclist squat 15 Barbell Row 15 Biceps curl 15 Triceps Ext C- Conditioning 3 RFT TC-10 10 Cal Bike 10 Shuttle Run 20 M 10 DB Snatches 10 Burpees VO2 Workout SKILL BACK SQUAT 5,7,9,11,11,9,7,5 AMRAP 12 STATIC

Strength and Conditioning Strength/Skill A- Every 90 Sec 5 Rounds 3 Bench press 80-90% 2 RFT 30 Reverce Lunges 25 Sit ups 20 Cal bike 15 Wall ball Squat 10 Box jump 5 Devil press RedZone Workout Partner workout 1000M SKI 40 DEVIL PRESS 800M ROW 40 WALL BALLS 6 LAPS RUNNING SYNC 30 BUTTERFLY

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 db floor press

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 Coaches call Front Squats 5rm x 5 rounds emom (12) 12 goblet squats Metcon Workout 20 kb swing 20 kb goblet split

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 Death By Bar hanging cleans BOB

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 Standing bar strict press (pyamid 5,7,9,11,11,9,7,5) KB high pulls KB swings (russian)

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 RedZone Workout Broncho

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 EMOM (25) 13

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 3 High pull 3 Powel 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” VO2 Workout TIME CAP (30 MIN) 10 BARBELL THRUSTERS 3 MALCOM RUNS 12 AMERICAN KB SWING