Strength and Conditioning
Strength/Skill

"Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown"

RedZone
Workout

"Weightlifting (Every 2:30 for 5 Rounds):
2 Clean & Jerks
3 Front Squats
5 Clean Pulls

WOD: “Jackie” (For Time – Cap 12 min)
1,000m Row
50 Thrusters (20/15 kg)
30 Pull-Ups"

MetCon
Workout
"5 rounds

17kb swings
17 knees to elbow
17 sumo deadlift
17 goblet squat"

Strength and Conditioning
Strength/Skill

"cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)"

RedZone
Workout

"Day 3: Powerlifting + WOD

Strength (Every 2:30 for 5 Rounds):
3 Deadlifts
6 Deficit Deadlifts
10 Heavy Russian Kettlebell Swings

WOD: “Helen” (For Time – Cap 12 min)
3 Rounds:
400m Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups"

MetCon
Workout

"NO EQUIPMENT :

• 100 AIR SQUATS
• 100 PUSH UPS
• 100 LUNGES
• 100 SIT- UPS
• 100 STEP - Ups "

Strength and Conditioning
Strength/Skill

"main workout : 30 minutes (kb complex)
- 10 kb snatch(each hand)
- 10 kb clean and jerk(each hand)
- 10 kb halos(each side)"

Vo2
Workout

"For Time (Cap 40 min):
1,000m Run
50 Wall Balls (9/6 kg)
40 Kettlebell Swings (32/24 kg)
30 Box Jump Overs (24”/20”)
20 Toes-to-Bar
10 Rope Climbs (scale: 20 Strict Pull-Ups)
800m Run
40 Wall Balls
30 Kettlebell Swings
20 Box Jump Overs
10 Toes-to-Bar
5 Rope Climbs
400m Run
30 Wall Balls
20 Kettlebell Swings
10 Box Jump Overs
"

Metcon
Workout

"4 ROUND:

• 30 V- UPS
• 60 BICYCLES
• 30 WEIGHTED SIT- UPS
• 60 FULTTER KICKS
• 30 TOE TOUCHE
• 60 MOUNTAIN CLIMBER
• 100 M ROWING "

Strength and Conditioning

Strength/Skill

"warm up : full body mobilities

main workout : E3mom 30 minutes

- 10 Barbell hang power cleans
- 3 laps run
- 20 kips + 5 box pullups"

Redzone

Workout

"Weightlifting (Every 2:30 for 5 Rounds):
2 Squat Snatches
3 Overhead Squats
5 Snatch Pulls

WOD: “Fran” (For Time – Cap 10 min)
21-15-9
Thrusters (42.5/30 kg)
Pull-Ups
"

Metcon

Workout

"5 ROUND

10 DL heavy weight
8 box jump
6 push press
400m row or runing"

Strength and Conditioning

Strength/Skill

"Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching"

Redzone

Workout

"Strength (Every 2:00 for 5 Rounds):
5 Pause Back Squats (2-sec pause at bottom)
8 Bulgarian Split Squats (Each Leg, Heavy)
10 Weighted Box Step-Ups (22.5/15 kg)

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters (22.5/15 kg)
12 Box Jump Overs (24”/20”)
2 Lap Sprint
1 Lap Sled Push "

Metcon

Workout

"5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins "

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

VO2

Workout

"For Time (35-min Cap - 5 Rounds):
500m Row
20 Single-Arm Dumbbell Devils Press (22.5/15 kg)
15 Burpee Box Jump Overs (30”/24”)
10 Front Rack Walking Lunges "

Metcon

Workout

"5 ROUNDS

12 DB snatches
15 push up
20 wall balls
12 KB DL "

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching"

Redzone

Workout

"Strength (Every 2:30 for 5 Rounds):
6 Weighted Chest-to-Bar Pull-Ups
10 Barbell Bent-Over Rows (Heavy)
12 Deficit Ring Rows

WOD (20-min AMRAP):
15 Deadlifts (100/70 kg)
12 Bar Muscle-Ups
9 Sandbag Cleans (60/40 kg)
6 Pegboard Climbs (scale: 9 Strict Pull-Ups)
"

Metcon

Workout

"FOR TIME :

31 KETTLBELL SWINGS
31 WALL BALLS
31 OVERHEAD SQUAT
31 BURPEES
31 LUNGES
31 PUSH JERK
31 KNEES TO ELBOW
31 BOX JUMPS
31 HANG CLEANS
31 SIT- UPS
31 DOUBLE UNDERS
31 DEADLIFT "

Strength and Conditioning

Strength/Skill

"Main workout : 20 minutes(10 reps each)

- barbell cleans
- barbell deadlift
- barbell bentover row

Abs : 10 minutes
- russian twists
- butterfly situps"

VO2

Workout

"40-min AMRAP:
800m Run
50 Wall Balls (9/6 kg)
40 Alternating Dumbbell Snatches (22.5/15 kg)
30 Toes-to-Bar
20 DB clean
"
Metcon

Workout

"EMOM 20 min

MINUTE 1:10 burpees
MINUTE 2 :15 KB swings
MINUTE 3: 45 sec jump rope
MINUTE4:20 air squat
"

Strength and Conditioning
Strength/Skill

"Main workout : 20 minutes(10 reps each)

- barbell cleans
- barbell deadlift
- barbell bentover row

Abs : 10 minutes
- russian twists
- butterfly situps"

Redzone
Workout

"Strength (EMOM 12):
Minute 1: 5 Split Jerks
Minute 2: 8 Strict Handstand Push-Ups
Minute 3: 12 Dumbbell Arnold Press
Repeat for 4 rounds

WOD (For Time - 5 Rounds):
10 Shoulder-to-Overhead (60/40 kg)
12 Burpee Box Jump Overs (30”/24”)
15/12 Cal Assault Bike"

MetCon
Workout

"5 ROUNDS FOR TIME :

20kcal BIKE
40 SECONDS RING PLANK
20 DOUBLE UNDERS
20 STEP WALKING LUNGES "

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (EMOM 10):
Minute 1: 5 Back Squats
Minute 2: 10 Dumbbell Step-Back Lunges (Each Leg)
Repeat for 5 rounds

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters (22.5/15 kg)
12 Box Step-Ups (22.5/15 kg)
2 laps run

Metcon

Workout

24 MIN EMOM

- 15 KCAL ROWING
- 15 BURPEES
- 30 AIR SQUATS

Strength and Conditioning

Strength/Skill

RedZone

Workout

Strength (EMOM 10):
Minute 1: 5 Back Squats
Minute 2: 10 Dumbbell Step-Back Lunges (Each Leg)
Repeat for 5 rounds

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters (22.5/15 kg)
12 Box Step-Ups (22.5/15 kg)
2 laps run

Metcon

Workout

24 MIN EMOM

- 15 KCAL ROWING
- 15 BURPEES
- 30 AIR SQUATS

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (EMOM 12):
Minute 1: 4 Push Press
Minute 2: 6 Dumbbell Z-Press
Minute 3: 10 Ring Dips
Repeat for 4 rounds

WOD (For Time - 4 Rounds):
10 Shoulder-to-Overhead (50/35 kg)
12 Burpees Over Bar
15/12 Cal Row

Metcon

Workout

AMRAP.

250m rowing
20 squat
20 vups
20 push ups
2 laps run

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (Every 2:30 for 5 Rounds):
6 Front Squats
8 Bulgarian Split Squats (each leg)
12 Heavy Russian Kettlebell Swings

WOD (For Time - 4 Rounds):
15 Dumbbell Thrusters
12 Box Step-Ups
200m Run

Metcon

Workout

8 ROUNDS

250 M ROWING

8 SUMO KETTLBELL DEADLIFT (25%
BODYWEIGHT

50 SINGLE ARM K.B FARMER CARRY

8 PUSH-UPS

Strength and Conditioning

Strength/Skill

VO2

Workout

Metcon

Workout

PARTNER WOD :

30 TOES TO BAR
20 DOUBLE DB DEVIL PRESS
100m RUN TOGETHER

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength (EMOM 12):
Minute 1: 6 Weighted Pull-Ups
Minute 2: 8 Barbell Bent-Over Rows
Minute 3: 10 Dumbbell Reverse Flys
Repeat for 4 rounds

WOD (15-min AMRAP):
15 Deadlifts
12 Chest-to-Bar Pull ups
9 Box Jump Overs

Metcon

Workout

8 rounds

50 squats
10 burpes
40 sit-ups
200m run
20 kb swings
30 lunges
10 burpees
10 plank tap
200m run
10 burpees
20 kb swings

Strength and Conditioning

Strength/Skill

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

v02
WORKOUT
30-min AMRAP:
400m Run
30 Wall Balls
20 Kettlebell Swings
10 Toes-to-Bar
10 Pull-Ups

METCON
WORKOUT
Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat

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
Mayhem

10 Deadlift

Shuttle

10 Devil press

METCON
WORKOUT
3 Rounds of
15 slam balls
15 kb swing over head
15 hs push up (box)
15 side raises

3 rounds of
20 kick backs
20 side kicks
20 rdl
20 hip thrusters

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- db reverse lunges
Tabata- db push presses
Tabata- db devil press
Tabata- Side plank
Tabata- db thrusters
Tabata- db renegade rows

Cooldown

v02
WORKOUT
Strength Every 3 Minutes for 5 Rounds:
12 Dumbbell Lateral Raises
12 Dumbbell Arnold Press
15 Bicep Curls

WOD:
For Time:
5 Rounds:
12 Dumbbell Snatches (22.5/15 kg)
10 Burpees
200m Run

METCON
WORKOUT

AMRAP 25

15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS

Strength and Conditioning
Strength/Skill
cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)

REDZONE
WORKOUT
Strength EMOM 12:
Minute 1: 6 Weighted Pull-Ups
Minute 2: 8 Barbell Romanian Deadlifts
Minute 3: 12 Ring Rows

WOD:
12-min AMRAP:
12 Deadlifts (70/50 kg)
9 Toes-to-Bar
6 Bar Muscle-Ups (scale: Chest-to-Bar)

METCON
WORKOUT

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS

Strength and Conditioning
Strength/Skill
Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching

v02
WORKOUT
Strength Every 2:30 for 5 Rounds:
12 Incline Dumbbell Press
12 Dumbbell Hammer Curls
12 Banded Tricep Pushdowns

WOD:
10-min AMRAP:
10 Dumbbell Box Step-Ups (22.5/15 kg)
8 Strict Handstand Push-Ups (scale: pike push-ups)
6 Pull-Ups

METCON
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

"legs hypertrophy

- kb goblet squats
- static lunges
- beast load unload
- beast hold"

Redzone

Workout

"Strength EMOM 10:
Minute 1: 5 Push Press
Minute 2: 8 Dumbbell Floor Press

Repeat for 5 rounds

WOD:
For Time:
21-15-9
Dumbbell Shoulder-to-Overhead (22.5/15 kg)
Burpees Over Dumbbell
400m Run after each round"

Metcon

Workout

"15 kb swings
15 DB lateral squat
15 DB push press
15 DB box step
15 wall ball"

Strength and Conditioning
Strength/Skill
Warm up: mobilities

main workout: 30 minutes

- turkish get up
- barbell pendley rows
- barbell thrusters
- 1 lap walk to recover

v02
WORKOUT
Strength (20 min):
Arnold Press: 4 sets of 10 reps
Incline Barbell Press: 4 sets of 10-12 reps
Barbell Shrugs: 4 sets of 10-12 reps

WOD (15 min):
10-min AMRAP:
10 Wall Balls (9/6 kg)
8 Dumbbell Snatches (22.5/15 kg, alternating arms)
6 Chest-to-Bar Pull-Ups

METCON
WORKOUT
WITH A PARTNER
4 Lap Dual DB farmer carry
-into-
4 Rounds:
20 Syncro DB snatch
20 Box jump Over
*perform box jump over as 1 rep each
- inmediately into -
4 Rounds:
20 Syncro DB hang clean
20 Dual DB bo step over
*share step overs however
-into-
4 Lap dual DB famer carry
* Time cap: 25 minutes

Strength and Conditioning
Strength/Skill
cardiovascular conditioning and balance

10-20-30

- 10 kcal on rowing or skierg
- kettlebell side to side shuffles(*2)
- box supported single leg hopes(*2)

REDZONE
WORKOUT
Strength
Back Squat: 4 sets of 6 reps
Bulgarian Split Squats: 3 sets of 8 reps per leg
Hamstring Curls (with band or machine): 4 sets of 12 reps

WOD (15 min):
12-min AMRAP:
10 Front Squats (50/35 kg)
15 Box Step-Ups (24”/20”)
15/12 Calories Row

METCON
WORKOUT
25 MIN YGIG - SPLIT HOWEVER
keep moving until the time finish
...
50 cal air bike
50 sit ups
50 kb swing - 16kg
50 burpees
50 front squats
50 skipping ropes - together -
50 step ups wit wall ball 10 kg
...

15 AMRAP - partners ygig
600 m row
60 DB cleans
100 skipping ropes
60 plate chest press

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

vo2
WORKOUT
Strength
Incline Dumbbell Press: 4 sets of 10-12 reps
Tricep Dips (Weighted or Bodyweight): 4 sets of 12-15 reps
Barbell or Dumbbell Shrugs: 4 sets of 10-12 reps

WOD (15 min):
For Time:
5 Rounds:
12 Wall Balls (9/6 kg)
12 Dumbbell Snatches (22.5/15 kg)
12 Pull-Ups

METCON
WORKOUT
AMRAP 15
20 floor press
20 walking lunges with db
20 fly
20 ab mat sit ups

AMRAP 15
20 triceps DB
20 v-ups with DB
20 sumo squats
20 squat jumps

Strength and Conditioning
Strength/Skill
legs strength and conidtioning(e3mom) 24 minutes

- Back squats
- box step overs weighted
- hollow rocks

REDZONE
WORKOUT
Strength
Weighted Pull-Ups: 4 sets of 5-6 reps
Barbell or Dumbbell Bent-Over Rows: 4 sets of 8 reps
Barbell Deadlifts: 4 sets of 6 reps

WOD (15 min):
10-min AMRAP:
15 Deadlifts (60/42.5 kg)
15 Toes-to-Bar
200m Run

METCON
WORKOUT
AMRAP 20
20 - 15 - 10 - 5 - 10 - 15 - 20

thrusters
air squats
devil press

15minutes - 30 seconds on/ 30 off

RDL
leg raises
biceps curl
dips
bear hold

Strength and Conditioning
Strength/Skill
warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching

v02
WORKOUT
Strength
Dumbbell Lateral Raises: 4 sets of 12 reps
Barbell or Dumbbell Bicep Curls: 4 sets of 10-12 reps
Single-Arm Dumbbell Rows: 4 sets of 10-12 reps per side

WOD (15 min):
For Time:
30-20-10 reps of:
Dumbbell Thrusters (22.5/15 kg)
Box Jumps (24”/20”)

METCON
WORKOUT
AMRAP 15
15 KB swings
15 box jump overs
15 gorilla row
15 cal ski

EMOM 20
1- slam balls
2- skipping rope
3- REST
4- lunges with OH plate
5- burpees

Strength and Conditioning

  Strength/Skill

Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown

"WARM UP: 4 Rounds x 30 sec/p-exercise

Jumping jacks
Air Squats
Static Shuffles
Crab Walks
Shuttles

WORKOUT: 45 Sec on - 15 Sec off x 5 rounds

Tyer Flips
KB Swings
DB Alt Lunges
Med Ball Slams
Bent Over Row
Thrusters

WARM DOWN:

Mobiity and Stretching

Notes: Round 1 of man workout is low tempo to feel the workout

"

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

vo2
WORKOUT
Strength (20 min):
Incline Dumbbell Press: 4 sets of 10-12 reps
Tricep Dips (Weighted or Bodyweight): 4 sets of 12-15 reps
Barbell or Dumbbell Shrugs: 4 sets of 10-12 reps

WOD (15 min):
For Time:
5 Rounds:
12 Wall Balls (9/6 kg)
12 Dumbbell Snatches (22.5/15 kg)
12 Pull-Ups

METCON
WORKOUT
Part 1- 6 min AMRAP
10 cal row
15 goblet squats

rest 1-2 minutes

Part 2 - 6 min AMRAP
10 cal row
15 push ups

rest1-2 min

Part 3 - EMOM 6 min
10 cal row
5 burpee

Strength and Conditioning
Strength/Skill
Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching

REDZONE
WORKOUT
Strength (20 min):
Weighted Pull-Ups: 4 sets of 5-6 reps
Barbell or Dumbbell Bent-Over Rows: 4 sets of 8 reps
Barbell Deadlifts: 4 sets of 6 reps

WOD (15 min):
10-min AMRAP:
15 Deadlifts (60/42.5 kg)
15 Toes-to-Bar
200m Run

METCON
WORKOUT

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching

vo2
WORKOUT
Strength (20 min):
Dumbbell Lateral Raises: 4 sets of 12 reps
Barbell or Dumbbell Bicep Curls: 4 sets of 10-12 reps
Single-Arm Dumbbell Rows: 4 sets of 10-12 reps per side

WOD (15 min):
For Time:
30-20-10 reps of:
Dumbbell Thrusters (22.5/15 kg)
Box Jumps (24”/20”)

METCON
WORKOUT
AMRAP 25

40 cal on bike
20 mt climber
20 shoulder taps
10 push ups
10 renegade rows

Strength and Conditioning

Strength/Skill

"warm up: 2 rounds
- 2 laps run
- 10 kb swings
- 10 pushups

part 1: Goblet squats for hypertrophy(5 sets for 12 reps each)

Part 2: Metcon 20 minutes 5 rounds
-3 laps run
-10 box jumps
-10 barbell back squats"

Redzone

Workout

"Strength (20 min): Push Focus
Bench Press: 4 sets of 6 reps @ 75-80% of max
Strict Overhead Press: 4 sets of 8 reps (moderate weight)
Push-Ups: 3 sets to failure

WOD (15 min):
7-min AMRAP (As Many Rounds As Possible):
10 Dumbbell Push Press (22.5/15 kg)
10 Burpees over dumbbell
10 Calories bike/row"

Metcon

Workout

"3 ROUNDS

20 snatches
20 box step up
10 burpees
20 wall ball
20 cal ski "

Strength and Conditioning

Strength/Skill

Redzone

Workout

Strength 5 rounds
5 deadlift
8 front squat
10 bent over row
12 hammer curls
-20:00 cap

WOD
3 round ft:
4 laps run
21 kettlebell swings
12 pull ups/ring rows

Metcon

Workout

Part 1 x 3
10 shoulder taps each side
10 butterfly abs
10 wall balls

Part 2 x 2
20 wall ball
20 reverse lunges
20 slam balls over shoulder
6 minutes running

Strength and Conditioning

Strength/Skill

"warm up : 5 laps run plus halos

Main workout : 10 minutes
- 10 reps barbell oh presses.

15 minutes AMRAP
- Burpees
- devil's press

Stretching"

VO2

Workout

"
SUPER 12 X 5 ROUNDS

12 DB SNATCHES
12 WALL BALLS (FULL RANGE)
12 BOX JUMP
12 SHOULDER TAPS
12 PLANK WALKOUT
12 PRISONER SQUATS

60 SEC REST"

Metcon

Workout

"Workout x 3

15 Kcal row
2.5 Km bike
6 laps running"

Strength and Conditioning

Strength/Skill

"5 mins warm up AMRAP
- 5 burpees
- 10 air squats

10 minutes E2MOM
- 10 deadlifts at (m-60 kg,f-40 kg)
- 10 db push press

15 minutes build up for 3 rm deadlifts"

VO2

Workout

"

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS"

Metcon

Workout

"Part 1
20 jumping jacks
20 PU
20 jumping squats
20 side to side abs

Part 2 x 3
20 seconds hold squat with plate
20 triceps with db
20 sumo squats
20 seconds plank
"

Strength and Conditioning
Strength/Skill
Warm up

Part 1 : Partner workout(AMRAP 15)
- Dual deadlift
- Synchro db snatch
- Broad jump burpees

Part 2: Strength work(5 rounds for 20 minutes)
- Pushups
- Russian kb swings (heavy)

REDZONE
WORKOUT
30 min AMRAP cardio abs

3 laps run
40 bicycle crunches
30 high plank foot tap
20 russian twist
10 box jump

METCON
WORKOUT
AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro sit ups

Strength and Conditioning
Strength/Skill
warm up full body mobilities

25 minutes metcon
-50 box jumps
-40 wallballs
-30 burpees to bar
4 laps run
-30 burpees to bar
- 40 wallballs
-50 box jumps

v02
WORKOUT
AMRAP 30 MINS

10 devil press
20 air squat
20 plate to overhead
20 russian twist
10 plank pull through
20 kb swing

METCON
WORKOUT
Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

TC: 30 mins

Strength and Conditioning

Strength/Skill

"5 mins warm up AMRAP
- 5 burpees
- 10 air squats

10 minutes E2MOM
- 10 deadlifts at (m-60 kg,f-40 kg)
- 10 db push press

15 minutes build up for 3 rm deadlifts"

Redzone

Workout

"AMRAP 25

50 rope skips
40 bycicle crunches
30 juming jacks
20 db shoulder press
10 burpees box jump over"

Metcon

Workout

"EMOM 30

1. 50 Skipping
2. 8 Cal bike
3. 10 OH kb
4. AMRAP Push up
5. Rest"

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-200 box step ups
-70 kcal ski
-30 burpees
-2 km rowing
-30 kcal air bike
-100 squats

stretching"

Redzone

Workout

"
500m row
8 single arm devil press
10 heavy kb swing
10 box jump over "

Metcon

Workout

" Part 1
- 4 laps running
- 5 minutes bike
- 4 laps running

Part 2 AMRAP 30
- 20 thrusters
- 1 lap farmer walk (single arm over h.)
- 20 burpees over plate
- 20 plate step box"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

VO2

Workout

"10 rounds

10 cal air bike
10 walking hand
10 butterfly
10 push up
10 cal ski "

Metcon

Workout

"20 shoulder Taps
1 min Beast Hold
20 Renegated row
10 Push Ups
10 dips
10 Gorilla
30 Plank to Squat "

Strength and Conditioning

Strength/Skill

"warm up : 5 laps run plus halos

Main workout : 10 minutes
- 10 reps barbell oh presses.

15 minutes AMRAP
- Burpees
- devil's press

Stretching"

Redzone

Workout

"E2MOM:5
5*snatches single arm

20-15-10-5
devil press
box jump over "

Metcon

Workout

"FOR TIME
- 30 WALL BALLS
- 5 DEADLIFTS
- 25 WALL BALLS
- 5 DEADLIFTS
- 20 WALL BALLS
- 5 DEADLIFTS
- 15 WALL BALLS
- 5 DEADLIFTS
- 10 WALL BALLS
- 5 DEADLIFTS
- 5 WALL BALLS
- 5 DEADLIFTS

"

Strength and Conditioning

Strength/Skill

VO2

Workout

Metcon

Workout

EMOM 30
1- Ring Row
2- Push Ups
3- KB Goblet Squat
4- V-Ups
5- 1 Minutes Rest

Strength and Conditioning
Strength/Skill
Warm up : Single leg beast extension plus 3 km cycling

Main workout : Amrap 25 minutes
- Cossac squats
- step ups
- quad rockers
- single leg romamian deadlifts

Cooldown

REDZONE
WORKOUT
5 rounds
5 shoulder press
10 DB floor press
10 bent over row
10 hammer curl

METCON
WORKOUT
AMRAP15
15 BB Thrusters
15 BB Front Squat
2 Shutle Run
15 Sit Ups

AMRAP 12
10 Kcal Ski
10 Kb Swings
5 Burpee

Strength and Conditioning
Strength/Skill
Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching

REDZONE
WORKOUT
3 ROUNDS

15 leteral lunges
15 power lunges
15 sumo DL
20 good mornig
1.5km spin

METCON
WORKOUT
AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro sit ups

Strength and Conditioning
Strength/Skill
Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching

METCON
WORKOUT
5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins

Strength and Conditioning
Strength/Skill
warm up: Amrap 10
- Dynamic lunges
- kb swings

2 min rest

Skill work: Snatch balance

For time: 20 minutes, 4 rounds

- oh squats
- deadlifts
- 2 rounds run
- 300 m rowing

REDZONE
WORKOUT
4 ROUNDS

15 ALT DB snatches
15 cal air bike
15 singel arm push press
15 kb swings
15 cal ski

METCON
WORKOUT
AMRAP 30

10 Shuttle Run
15 kb swings
10 Ring Row
15 Knee Raises
20 Jumping lunges

Strength and Conditioning and v02
Strength/Skill
fran warm up: 8 minutes
- 10 thrusters
- 10 burpees

main workout:

- bb bent over rows
- bb cleans
- bb push press
- bb deadlifts

METCON
WORKOUT
Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

TC: 30 mins

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

RedZone

Workout

"4 ROUNDS

500M row
20 burpees box jumps
20 situps
20 wall ball"

Metcon

Workout

"MAIN WORKOUT:

- 100 AIR SQUAT
- 90 SEC HIGH PLANK
- 80 WALKING LUNGES
- 70 SIT-UPS
- 60 BOX JUMPS
- 50 MOUNTAIN CLIMBER
- 40 PUSH-UPS
- 30 DEVIL PRESS
- JUMP SQUATS
- 10 BURPEES "

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-30 box jumps
- 4 lap run
- 40 kcal ski
- 30 burpees
- 1 km rowing
- 40 kcal ski
- 100 squats
- 4 laps run

stretching"

vO2

Workout
" WOD 1:
5 ROUNDS
20 air squat
20 situps
20 pushup

WOD 2:

10min AMRAP:
20 snatch
15 burpees
10 hollow rocks "

Metcon

Workout

"AMRAP 15
20 wall balls
20 snatches
20 db squat cleans
20 sumo squats

15 min Time cap
100 skipping ropes
20 slam balls
20 foward raises (1 by 1)
20 bulgaro

"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

RedZone

Workout

"20 min AMRAP

200M row
15 goblet squat
15 sit ups
10 KB snatch

STRENGTH:

10 becipes curl
8 around the world
8 single leg DL "

Metcon

Workout

"Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat"

Strength and Conditioning

Strength/Skill

"warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching"

vO2

Workout

" 500m row
50 walking lunges
400m row
40 air squat
300m row
30 burpees
200m row
20 wall ball
100m row
10 sit ups
"

Metcon

Workout

"Cardio day - 30 min

200m row
2 min bike as fast as you can
20 burpees
300m row
3 min bike as fast as you can
30 burpees
400m row
4 min bike as fast as you can
40 burpees

"

Strength and Conditioning
Strength/Skill
Warm up: mobilities

main workout: full body circuit for 35 minutes

-30 box jumps
- 4 lap run
- 40 kcal ski
- 30 burpees
- 1 km rowing
- 40 kcal ski
- 100 squats
- 4 laps run

stretching

REDZONE
Workout
Front Squat: 5 sets of 5
Deficit Deadlifts: 4 sets of 5
Strict Press: 5 sets of 5

WOD:
For Time (12-15 minutes)
5 Rounds
5 Deadlifts (120/85kg)
10 Shoulder to Overhead (50/35kg)
15 Box Jump Overs (24/20”)

METCON
Workout
3 ROUND FOR TIME :

• 25 CRUNCHES
• 25 LYING LEG RAISES
• 20 JUMPING ALTERNATIVE LUNGES
• 15 TRICEPS Dips
• 15 PUSH UPS
• 15 BRIDGES
• 20 BURPEES
• 20 MOUNTAIN CLIMBER

Strength and Conditioning
Strength/Skill
Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching

v02
Workout
WOD:
For Time (25-30 minutes)
1200m Row
50 Dumbbell Snatches (22.5/15kg)
40 Overhead Squats (40/50kg)
30 Pull Ups
20 Dumbbell Thrusters (22.5/15kg)
10 Bar Facing Burpees
12 laps Run

METCON
Workout
NO EQUIPMENT :

• 100 AIR SQUATS
• 100 PUSH UPS
• 100 LUNGES
• 100 SIT- UPS
• 100 STEP - Ups

Strength and Conditioning

Strength/Skill

warm up: specific mobilities and muscular warmup.

Part 1:

Douplet lifting(with rx weights) 20 minutes -

Oh push press -

Deadlift

Part 2: 10 Minutes AMRAP pushups

Part 3: 8 minutes

- Russian twists

- abmat situps

- toe touches

REDZONE

 WORKOUT

Ring Muscle-Up Progressions: 10 minutes of practice

Deficit Handstand Push-Ups: 5 sets of 4-6

Strict Knees-to-Elbows: 4 sets of 8-10

WOD: AMRAP

10 minutes 5 Ring Muscle-Ups

10 Pistols (5 per leg)

20 abmat sit ups

METCON

   WORKOUT

4 ROUND:

• 30 V- UPS

• 60 BICYCLES

• 30 WEIGHTED SIT- UPS

• 60 FULTTER KICKS

• 30 TOE TOUCHE

• 60 MOUNTAIN CLIMBER

• 100 M ROWING

Strength and Conditioning
Strength/Skill
warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching

V02
Workout
WOD:
AMRAP 35 minutes
10 lap Run
25 Dumbbell Box Step-Ups (22.5/15kg, 24/20”)
20 Toes to Bar
15 Wall Balls (9/6kg)
10 Deadlifts (100/70kg)
200m Farmers Carry (24/16kg)

METCON
Workout
NO EQUIPMENT :

• 100 AIR SQUATS
• 100 PUSH UPS
• 100 LUNGES
• 100 SIT- UPS
• 100 STEP - Ups

Strength and Conditioning
Strength/Skill
Warm up

Part 1 : Partner workout(AMRAP 15)
- Dual deadlift
- Synchro db snatch
- Broad jump burpees

Part 2: Strength work(5 rounds for 20 minutes)
- Pushups
- Russian kb swings (heavy)

REDZONE
Workout
Skill/Strength:
Power Snatch + Overhead Squat: 5 sets of 2+2
Clean Pulls: 5 sets of 3
Push Jerk: 5 sets of 3

WOD:
For Time (12-minute cap)
12-9-6
Squat Snatch (50/35kg)
Chest-to-Bar Pull-Ups
Burpee Box Jumps (24/20”)

METCON
Workout
5 ROUND FOR TIME :

• 10 push ups
• 20 CHAIR DIPS
• 30 LUNGES
• 40 BICYCLE CRUNCHES
• 50 RUSSIAN TWIST

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-30 box jumps
- 4 lap run
- 40 kcal ski
- 30 burpees
- 1 km rowing
- 40 kcal ski
- 100 squats
- 4 laps run

stretching"

RedZone

Workout

"Strength:
Deadlift: 5 sets of 3 reps
Bench Press: 5 sets of 5
Back Squat: 5 sets of 8

WOD:
4 Rounds for Time (10-12 minutes)
10 Deadlifts (100/70kg)
10 Push Press (50/35kg)
200m ski erg"

Metcon

Workout

"5 rounds

17kb swings
17 knees to elbow
17 sumo deadlift
17 goblet squat"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : TABATA
- plate front hold
- waiter's hold
- reverse planbl hold
- side ways shuttle run
- hollow hold
- banded lateral raise hold

Stretching"

vO2

Workout

"WOD:
AMRAP 30 minutes
1,000m Row
25 abmat sit ups
20 Chest-to-Bar Pull-Ups
15 Dumbbell Snatches (22.5/15kg)
4 laps Run
20 Wall Balls (9/6kg)
10 Burpee Box Jump Overs (24/20”)"

Metcon

Workout

"24 MIN EMOM

- 15 KCAL ROWING
- 15 BURPEES
- 30 AIR SQUATS
"

Strength and Conditioning

Strength/Skill

"warm up: specific mobilities and muscular warmup.

Part 1: Douplet lifting(with rx weights) 20 minutes
- Oh push press
- Deadlift

Part 2: 10 Minutes AMRAP pushups

Part 3: 8 minutes
- Russian twists
- abmat situps
- toe touches"

RedZone

Workout

"Skill/Strength:
Handstand Walk Practice or Holds: 10-12 minutes of practice
Strict Ring Dips: 5 sets of 5 reps (weighted if possible)
L-Sit Pull-Ups: 4 sets of 8 reps

WOD:
For Time (10-12 minutes)
15-12-9
Box Dips
Toes to Bar
Rest 2 minutes
12-9-6
Strict Handstand Push-Ups
Pistols (6 per leg"

Metcon

Workout

"25 min Amrap

kb swings
kb goblet squat
kb lunges
kb russian twist
kb deadlift "

Strength and Conditioning

Strength/Skill

"warm up: Mobilities

Part 1: Dead squat build ups for 10 minutes

Part 2: E3MOM
- reverse lunges
- beast reach
- single leg romanian deadlifts

Stretching"

vO2

Workout

"WOD:
For Time (35-40 minutes)
8 laps Run
60 Wall Balls (9/6kg)
50 Box Jump Overs (24/20”)
40 Kettlebell Swings (32/24kg)
30 Pull-Ups
20 Dumbbell Thrusters (22.5/15kg)
8 laps Run
60 Sit-Ups
40 Lunges (weighted if possible)
20 Burpees
8 laps Run"

Metcon

Workout

"workout :
Run 800m
50 lunges
run 800m
50 squats
run 800m
20 burpees
run800m
20 push-ups
run 800m
50 squats
run 800m
50 lunges
run 800m
20 burpees "

Strength and Conditioning

  Workout

Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks

- Russian twists

- Butterfly situps

- 10 kcal any machine

- Plank to pushups

- Plank walkouts Stretching

REDZONE

 Workout

Skill/Strength:

Ring Muscle-Ups: 5 sets of 3-5

Pistol Squats: 4 sets of 5 reps per leg

Hollow Hold: 4 sets of 30-45 seconds

WOD:

For Time (15 minutes)

4 Rounds

10 Ring Dips

20 abmat Sit-Ups

30 Double Unders

METCON

 Workout

AMRAP 15

10 WALL BALLS

10 SUMO SQUATS

10 PUSH PRESS

10 SNATCHES

AMRAP 15

50 SKIPPING ROPES

10 BURPEES

10 DEVIL PRESS

Strength and Conditioning
Strength/Skill
Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs

vo2
Workout
WOD:
For Time (25-30 minutes)
1,000m Row
50 Dumbbell Snatches (22.5/15kg)
40 Toes to Bar
30 Front Rack Lunges (50/35kg)
20 Burpees
1,000m Row
20 Burpees
30 Front Rack Lunges (50/35kg)
40 Toes to Bar
50 Dumbbell Snatches (22.5/15kg)
1,000m Row

METCON
Workout
Part 1
- 4 laps running
- 5 minutes bike
- 4 laps running

Part 2 AMRAP 30
- 20 thrusters
- 1 lap farmer walk (single arm over h.)
- 20 burpees over plate
- 20 plate step box

Strength and Conditioning
Strength/Skill
warm up: Amrap 10
- Dynamic lunges
- kb swings

2 min rest

Skill work: Snatch balance

For time: 20 minutes, 4 rounds

- oh squats
- deadlifts
- 2 rounds run
- 300 m rowing

REDZONE
Workout
Strength:
Back Squat: 5 sets of 3 reps
Bench Press: 5 sets of 5 reps

WOD:
AMRAP 15 minutes
5 Deadlifts (120/85kg)
10 Push Press (50/35kg)
15 Box Jumps (24/20”)

METCON
Workout
20 shoulder Taps
1 min Beast Hold
20 Renegated row
10 Push Ups
10 dips
10 Gorilla
30 Plank to Squat

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

v02
Workout
WOD:
For Time (30-35 minutes)
100 Double Unders
50 Wall Balls (9/6kg)
8 Laps Run
50 Box Jump Overs (24/20”)
30 Kettlebell Swings (24/16kg)
6 laps Run
30 Goblet Squats (24/16kg)
4 laps Run
100 Double Unders

METCON
Workout
10 RFT (40Min TC)

10 Back squat
250 m Row
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

vO2

Workout

"AMRAP 25 minutes
8 laps Run
30 Weighted Box Step-Ups
20 Kettlebell Swings
20 Toes to Bar
15 Burpee Pull-ups
"

Metcon

Workout

"30 MINUTE EMOM

5 DB DEVIL PRESS (50\30 LB )
15 KCAL SKI
5 BURPEES PULL UP
15 GHD / BUTTERFLY SIT-UP
5 DB HANG CLEAN (155/105 LB)
15 DB CHEST PRESS (50/30 LB)"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching"

RedZone

Workout

"Strength:
Deadlift: 5 sets of 5
Strict Press: 5 sets of 3

WOD:
For Time (15 minutes)
21-15-9
Deadlifts
Push Press
2 laps Sprint after each round"

Metcon

Workout

"EMOM30

Side Plank
Kb swing
KB Dl
Beas Hold
Shoulder taps"

Strength and Conditioning

Strength/Skill

"Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching"

vO2
Workout

"WOD:
5 Rounds for Time (35-40 minutes)
500m Row
20 Wall Balls
15 Pull-ups
10 Dumbbell Thrusters
400m Run"

Metcon

Workout

"#WEIGHTLIFITING

DEADLIFT (8,5,3,1,1REPS)
* 5 SETS, EVERY 3 MIN

# PART 2
- 50 DB CLEANS
- 50 BOX JUMP OVERS
- 50 SUPERMAN
- 50 DB PUSH PRESS
- 50 KNEE RAISES
- 50 DB BICEPS CURLS
5 MIN BURPEES
(AS MANY REPS AS YOU CAN)"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities full body

Main workout: Legs hypertrophy day
1) static lunges
2) barbell front squats
3) beast hold

finisher : tempo squats on the toes"

RedZone

Workout

"Strength/Skill:

Hang Power Snatch: 5 sets of 4 reps
Clean & Jerk: 6 sets of 1 rep

WOD:
For Time (12-minute cap)

15-12-9
Squat Snatch
Bar Muscle-Ups

Rest 2 minutes
9-12-15
Clean and Jerk
Burpee Box Jumps
"

Metcon

Workout

"AMRAP
Shuttle Run
15 cal skii
15 goblet sq
15 Push up
15 duck walk "

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown

REDZONE
Workout
Strength/Skill:
Front Squat: 5 sets of 3 reps
Power Clean: 5 sets of 3 reps

WOD:
21-15-9
Power Clean
Shoulder to Overhead
Chest-to-Bar Pull-ups

METCON
Workout
20alt DB snatch
20 cal air bike
20 single arm push press
20 kb swing
20 cal ski

Strength and Conditioning
Strength/Skill
Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs

v02
Workout
WOD:
Every 5 minutes for 5 rounds
400m Run
15 Overhead Squats
15 Toes to Bar
15 Dumbbell Thrusters
Rest the remainder of the 5 minutes

METCON
Workout
20goblet squats
20 OH walking lunges
15 jump squats
20 KB DL
1000m row

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching

REDZONE
Workout
Strength:
Back Squat: 5 sets of 5 reps
Deadlift: 5 sets of 3 reps

WOD:
AMRAP 12 minutes
5 Deadlifts
10 Push-ups
15 Air Squats
100m Sprint

METCON
Workout
30wall ball
30 box jump
30 burpees
30 plank jacks
30push ups

Strength and Conditioning
Strength/Skill
Warm up: Cycling

Main workout: core muscles amrap

- Hollow rocks
- Russian twists
- Butterfly situps
- 10 kcal any machine
- Plank to pushups
- Plank walkouts

Stretching

v02
Workout
WOD:
800m Run
50 Wall Balls
50 Box Jump Overs
50 Kettlebell Swings
50 Pull-ups
400m Run
50 Sit-ups
50 Walking Lunges
50 Hand Release Push-ups
800m Run

METCON
Workout
40DL
40 box step up
30 reverse lunges
20 front squat
10 splite squat

Strength and Conditioning
Strength/Skill
Warm up: mobilities

Main workout: Muscle specific hypertrophy training
On trainer's command.

- Static lunges
- Sumo squats
- Beast hold
- Standing calf raises

Stretching

REDZONE
Workout
Strength/Skill:
Snatch Progression: 5 sets of 3 reps at 70-80% of 1RM
Clean & Jerk: 5 sets of 2 reps at 75-85% of 1RM

WOD:
21-15-9
Power Snatch (50/35kg)
Toes to Bar

Rest 2 minutes

21-15-9
Clean and Jerk (60/40kg)
Bar-facing Burpees

METCON
Workout
20 snatch
20 box jump
20 burpees
20 push press
20 sit up
20 hand release push up

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

main workout: full body circuit for 35 minutes

-200 box step ups
-70 kcal ski
-30 burpees
-2 km rowing
-30 kcal air bike
-100 squats

stretching"

RedZone

Workout

"kettlebell strength-4 rounds for quality
clean and press
snatch
oh lunge
kneel and press
sa front squat

wod
40-30-20-10
sa thruster
push ups
clean and press"

Metcon

Workout
"8 ROUNDS

250 M ROWING

8 SUMO KETTLBELL DEADLIFT (25%
BODYWEIGHT

50 SINGLE ARM K.B FARMER CARRY

8 PUSH-UPS"

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

vO2
Workout
"metcon
For time:
50 double unders
40 wall balls
30 box jump over
20 gtoh
10 burpee to rig
20 gtoh
30 box jump overs
40 wall ball
50 double unders"

Metcon

Workout

"AMRAP 25
10 cal skii
10 cal air Bike
10 Push Ups
10 Cal rowing
1 Lap running "

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching"

RedZone

Workout

"cable crossover circuit
lat pulldown
seated row
bicep curl
tricep extension

wod
10-15-20 ski
1-2-3 run
10-15-20 row
1-2-3 run"

Metcon

Workout

"EMOM 20

PLANK

V-UPS

SIDE TO SIDE

CRUNSHES

AMRAP 10 - PARTNERS

12 SLAM BALL

12 MOUNTAIN CLIMBER

12 SIT-UPS WITH BALL "

Strength and Conditioning

Strength/Skill

"Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching"

vO2

Workout

"metcon
8 laps run
25 pull ups/ring row
8 laps run
25 push ups
8 laps run
50 air squats"

Metcon

Workout

"EMOM
1- Leg Raises
2- Air Squat
3-push ups
4- wall Ball
5- Running "

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

Main workout: Muscle specific hypertrophy training
On trainer's command.

- Static lunges
- Sumo squats
- Beast hold
- Standing calf raises

Stretching"

RedZone

Workout

"kettlebell skill
turkish get up

wod
amrap
12 box jumps
12 renegade row
12 alr db snatch"

Metcon

Workout

"Part 1:
- 3 laps (1 walking, 1 jogging, 1 running)
- 10 burpees
- 10 qb swing

Part 2: EMOM 25
1 - running
2 - burpee
3 - push up
4 - plank"

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown

REDZONE
Workout
kettlebell strength-4 rounds for quality
clean and press
snatch
oh lunge
kneel and press
sa front squat

wod
40-30-20-10
sa thruster
push ups
clean and press

METCON
Workout
5 Rounds

-15 air squat
200m skii
3 Laps Run
50 burpees

Strength and Conditioning

Strength/Skill

"Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown"

vO2

Workout

"metcon
44 rounds in pairs
4 thrusters
4 pull ups
4 burpees
4 dumbbell snatch"

Metcon

Workout

"Part 1:
- 1 lap walking
- 1 lap jogging (hands on the ground)
- 1 lap side to side

Part 2: 30 minutes
- 15 wall ball
- 20 burpees
- 20 walking lounges with dumbbell
- 15 D ball over the shoulder"

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

REDZONE
Workout
cable crossover circuit
lat pulldown
seated row
bicep curl
tricep extension

wod
10-15-20 ski
1-2-3 run
10-15-20 row
1-2-3 run

METCON
Workout
Part 1: x2
2 minutes cicling
2 minutes runing
2 miutes row

Part 2:
- 10 minutes jogging
-10 minutes cicling

EVERY 2 MINUTES - 3 BURPEES

Strength and Conditioning

Strength/Skill

Warm up: 2 km cycling

Main workout: 25 minutes

Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF

- Plank

- Russian twist

- Plank taps/plank to push ups

Stretching

vo2

  Workout

for time

20 thrusters

50 air squats

4 laps run

20 thrusters

50 hr push ups

4 laps run

20 thrusters

50 v ups

4 laps run

20 thrusters

50 burpees

4 laps run

20 thrusters

50 trx/ring row

4 laps run

METCON

  Workout

Part 1:

- 20 jumping jacks

- 20 mountain climbers

- 10 v ups

- 10 plate over head

Part 2: x 4

- 10 slam ball

- 10 jump box

- 20 plate over head

- 15 v ups

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching

vo2
Workout
turkish get up

wod
amrap
12 box jumps
12 renegade row
12 alr db snatch

REDZONE
Workout
kettlebell skill
turkish get up

wod
amrap
12 box jumps
12 renegade row
12 alr db snatch

METCON
Workout
500m row
50 squats
400m row
40 sit ups
300m row
30 push up
200m row
20 walking lunges
100m row
10 burpees

Strength and Conditioning

Strength/Skill

Workout

KB strentgh/skill
10 kb deadlift
10 kb upright row
16 alt kb gorilla row
8 kb suitcase deadlift

wod
20 russian kb swings
10 kb halos
10 burpee over kb

Metcon

Workout

TEAM OF 2
10-12-14-16-18-20
DB Hang Clean

20 Shuttle Runs ( 2 runs- change)
20 Burpee (5s - change )
20 Air Squat ( sync)

TC: 30 Mins.

Strength and Conditioning

Strength/Skill

vO2

Workout

metcon
50-40-30-20-10-20-30-40-50
cal ski
box get over
pgtoh

in pairs

Metcon

Workout

FOR TIME :

31 KETTLBELL SWINGS
31 WALL BALLS
31 OVERHEAD SQUAT
31 BURPEES
31 LUNGES
31 PUSH JERK
31 KNEES TO ELBOW
31 BOX JUMPS
31 HANG CLEANS
31 SIT- UPS
31 DOUBLE UNDERS
31 DEADLIFT

Strength and Conditioning

Strength/Skill

"warm up : 5 laps run plus halos

Main workout : 10 minutes
- 10 reps barbell oh presses.

15 minutes AMRAP
- Burpees
- devil's press

Stretching"

RedZone

Workout

"weightlifting
block clean and jerk
front squat

wod
5 rounds ft
12 deadlift
9 hang power cleans
6 push jerks
"

Metcon

Workout
"90s Work / 30s Rest x5
200m Row
Max V-Ups

Rest 2 Minutes

90s Work / 30s Rest x5
15 Burpees
Max DB Renegade Rows

Rest 2 Mins

90s Work / 30s Rest x5
12 Cal Bike
Max Slams Ball"

Strength and Conditioning

Strength/Skill

"Warm up : MOBILITIES

Main workout : e3mom
- plank walkouts
- 10 kcal skierg
- Devil's press

Stretching"

vO2

Workout

"metcon
in pairs all movements syncro
thrusters
lap run
row
devil press
lap run
row
"

Metcon

Workout

"PARTNER WOD :

30 TOES TO BAR
20 DOUBLE DB DEVIL PRESS
100m RUN TOGETHER "

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown

REDZONE
Workout
gymnastic strength
5 rounds for quality
8 chin ups
10 bent over row
12 db bicep curl
15 trx row

wod
7 burpees
6 cal bike
3 r arm db hang clean and jerk
3 l arm db hang clean and jerk
amrap 12

METCON
Workout
5 ROUNDS

12 Wall Balls
12 Cal Row
12 Bridge
12 Cal Bike ( 5 - 7)
12 Box Step ups
12 High Plank Side Steps

TC: 30 Mins

Strength and Conditioning
Strength/Skill
Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown

v02
Workout
metcon
teams of 2
60 russian kb swings
60 burpees
60 russian kb swings
60 kb box step overs
60 russian kb swings
60 burpee to kb box step overs
60 russian kb swings

METCON
Workout
100 - 100 - 100- 100 - 100
Skipping

50 - 40 - 30 - 20 - 10

Sit Up
Push Ups
Lunges

TC: 30 Mins

Strength and Conditioning
Strength/Skill
Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown

vo2
Workout
weightlifting
snatch-snatch balance-ohs

wod
4 laps run
30 box jumps
30 thrusters

REDZONE
Workout
weightlifting
snatch-snatch balance-ohs

wod
4 laps run
30 box jumps
30 thrusters

METCON
Workout
4 Min Work: 2 min Rest

200m Row
10 Ring Row
10 Shoulder Taps
20 Climbers

TC: 30 mins.

Strength and Conditioning
Strength/Skill
Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching

v02
Workout
metcon
teams of 2
3000m row
100 db power cleans
50 knees to elbow

METCON
Workout
Every 3 Minus. Completete A set

1. 8 Burpees
8 Laps Farmers Carry
8 Goblet Squat

2. 5/5 DB Snatch
10 Knee Raises
10 Shuttle Run

TC: 30 mins.

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown"

RedZone

Workout

"gymnastic strength

gymnastic strength
5 rounds of
8 narrow push ups
10 dumbbell stoh
12 db french press
15 strokes tricep only ski erg

wod"

Metcon

Workout

"PART 1
- 20 push press
- 2 min row
- 20 side raises
- 2 min row

AMRAP 30
- 15 jumping squats
- 15 kcal skii
- 15 plank to squat
- 15 DB DL"

Strength and Conditioning

Strength/Skill

"Warm up: Running laps 5

Main workout: E3MOM for 18 minutes (6 rounds)

- db deadlifts
- 10 kcal airbike
- 2 laps run

Finisher: 10 minutes abs"

vO2

Workout

"metcon
angie
100 ring rows
100 push ups
100 sit ups
100 air squats

TC 30"

Metcon

Workout

"Part 1:
- 20 jumping jacks
- 20 mountain climbers
- 20 v ups
- 20 plate over head

Part 2: x 4
- 20 Jump Squat
- 20 jump box
- 20 plate over head
- 20 v ups"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's format
(2-4-6-8-10-12-10-8-6-4-2)

- Weighted box step ups.
- Pushups/tiger bend pushups
- Bumper plate ground to overhead

Stretching"

vO2

Workout

"weightlifting
CF total
back squat
strict press

WOD
karabell
3 snatc
15 wall balls"

Metcon

Workout

"Part 1 x 3
- 20 QB swing
- 100 Skipping rope
- 20 Kcal row

Part 2
- 8 Laps running
- 10 HR PU
- 2 laps farmer walks
- 20 step box with DB"

Strength and Conditioning

Strength/Skill

"Warm up: mobilities

Main workout: Muscle specific hypertrophy training
On trainer's command.

- Static lunges
- Sumo squats
- Beast hold
- Standing calf raises

Stretching"

vO2

Workout

"metcon
filthy fifty
50 box jump
50 jumping pull ups
50 kettlebell swings
50 walking lunge steps
50 knees to chest
50 db push press
50 supermans
50 thrusters
50 burpees
50 double unders/100 single unders

TC 30"

Metcon

Workout

"Part 1 x 3
- 20 QB swing
- 100 Skipping rope
- 20 Kcal row

Part 2
- 8 Laps running
- 10 HR PU
- 2 laps farmer walks
- 20 step box with DB"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: AMRAP 20 minutes
- Barbell squats
- Hindu pushups

Cooldown"

RedZone

Workout

"metcon
buy in-50 cal ski
5 sets of:
15 db floor press
15 db bent over row
buy out-50 cal ski"

Metcon

Workout

"Part 1 x 3
- 15 Plate OH
- 15 Jumping box
- 15 Floor press (DB)
- 15 Short SU

Part 2 x 3
- 20 Plate OH
- 20 Jumping box
- 20 Slam ball
- 20 Burpees over ball
- 2 Laps running"

Strength and Conditioning

Strength/Skill

"Warm up: Max effort bench dips

Main workout: E2MOM for 24 minutes

- 10 kcal skierg
- 20 kb swings

Cooldown"

vO2

Workout
"metcon
2 rounds
10 clean
2 laps carry

2 rounds
1000m bike
500m ski

2 rounds
25 t2b/hkr
1 lap bear crawl"

Metcon

Workout

"Partners workout - IGIG

100 - 80 - 60 - 40 - 20 - 10

- Air squats
- Kb swing
- Wall ball

Total = 6 rounds ( after every round, run 4 laps)"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workokut: TABATA 20 minutes

Tabata- Hollow holds
Tabata- Burpees
Tabata- Reverse lunges
Tabata- Side plank
Tabata- Single arm db push press

Cooldown"

RedZone

Workout

"metcon
buy in-50 cal ski
5 sets of:
15 db floor press
15 db bent over row
buy out-50 cal ski"

Metcon

Workout

"Part 1
- 60 Kcal row
- 2 Km bike
- 2 Km run

Part 2 x 4
- 20 Shoulder taps
- 20 Dunkey kicks
- 20 HR PU
- 20 Bridge (plate or DB)
- 20 Side dunkey kicks
"

Strength and Conditioning

Strength/Skill

"Warm up: 2 km cycling

Main workout: 25 minutes
Part 1 : Devil's press (10 minutes)

Part 2 : 45 seconds ON, 15 seconds OFF
- Plank
- Russian twist
- Plank taps/plank to push ups

Stretching"

vO2

Workout

"metcon
buy in-50 cal ski
5 sets of:
15 db floor press
15 db bent over row
buy out-50 cal ski"

Metcon

Workout

"ABS
Part 1 x 3
- 10 Perfect st.
- 10 Inchworms
- 10 Good mornings

Part 2 - 30' each
- Side Plank x 2 (rigth and left)
- Leg raises
- Russian twist
- M. climbers
- V ups
- Plank (up and down)
"

Strength and Conditioning

Strength/Skill

"Warm up: Mobilities

Main workout: Ladder's workout 3-5-7-9-11-9-7-5-3
- box jumps
- pushups
- thrusters
- shuttle runs

Stretching"

RedZone

Workout

"gymnastic skill
handstand

wod
15:00 AMRAP
hang power clean
goblet squat
stoh
48 single unders"

Metcon

Workout
"Part 1
4 Laps running

Part 2 - EMOM - 30
1- Lunges
2- Jumping jacks
3- PU
4- Step box or box jump
5- Run
6- Dips (box)"

Strength and Conditioning

Strength/Skill

"warm up: 5 laps run

main workout: tabta 5 times

tabata 1 - bodyweight squats
tabata 2 - hollow hold
tabata 3 - box jumps
tabata 4 - inverted rows
tabata 5 - burpees"

vO2

Workout

"gymnastics + WOD

Strength/skill
hspu strength:
pike push up
box dip
shoulder taps
narrow push up

WOD:
AMRAP
20 double under/30 single under
10 ring row
5 hr push up"

Metcon

Workout

"20 shoulder Taps
1 min Beast Hold
20 Renegated row
10 Push Ups
10 dips
10 Gorilla
30 Plank to Squat "

Strength and Conditioning

Strength/Skill

"warm up: 2 minutes maximum burpees

main workout: full body amrap 25 minutes

- 8 devil's press
- 15 wallballs
- 15 pushups
- 15 butterfly situps
- 15 thrusters

Stretching"

RedZone

Workout

"metcon
30-20-10
calorie bike

15-10-5
power clean

after each round run 1 lap"

Metcon

Workout

"250m Rowing
10 Burpees
20 sit Ups
250m rowing
50 goblet squat
10 Burpee
20 sit ups

TC: 30 "

Strength and Conditioning

Strength/Skill

"warm up: mobilities

main workout:

Part 1 :EMOM 10 minutes
- conventional deadlifts

Part 2: for time 10 minutes
- 30 russian twists
- 15 butterfly situps
- plank to pushups

stretching

"

vO2

Workout

"powerlifting + WOD

Strength-E4MOM x 5
5 deadlift from box
8 hip thrust
10 deficit reverse lunge
12 single leg glute bridge

WOD
40s on 20s off
cal bike
burpee
kb swing"

Metcon

Workout

"Tabata Workout

Tabata1: Air bike + Hallow Hold
Tabata 2: Step Ups + Hanging knee raises
Tabata 3: High Plank modification + Run
Tabata 4: Side Hold Plank
Tabata 5: Squat
"

Strength and Conditioning

Strength/Skill

"warm up: mobilities

main workout: 25 minutes ladder's format

- hindu pushups
- db floor presses
- halos
- tricep dips on the box

cooldown
"
RedZone

Workout

"metcon
10 rounds for time:
10/8 cal ski
10 single db box step up
15 abmat sit up"

Metcon

Workout
"EMOM 30

1- Push Ups
2- Ring Row
3- Thrusters
4- Dead Hang
5 - Rest"

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

"50-40-30-20-10
cal bike
abmat sit ups
"

Metcon

Workout

"AMRAP 20
15 devil press
15 biceps curl
15 dips
15 push ups (box)
15 walking plank (box)

Time cap 15 min
15 thrusters
15 duck walks
10 hand stand
"

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

"

RedZone

Workout

"Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps"

Metcon

Workout

"AMRAP 15
20 wall balls
20 snatches
20 db squat cleans
20 sumo squats

15 min Time cap
100 skipping ropes
20 slam balls
20 foward raises (1 by 1)
20 bulgaro

"

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

"AMRAP 20
15 deadlifts
15 GOH
15 rdl
15' squat hold

3 rounds of
20 sit ups
20' plank
20 sit ups with wall ball
20' shoulder taps"

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

"Metcon:
30 ring rows
6 laps run
30 burpees
4 laps run
30 med ball clean
3 laps run
30 wall balls"

Metcon

Workout
"15 burpees
15 thruster
15 wall ball
15 push press
15 sit ups
15 superman pres
15 russian twist"

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

"warmup: 5 rounds
100m row
20 jumping jacks
10 climbers
workout:
10 DL
20 push ups
30burpees
40 american kb swings
1km spin
40 american kb swings
30 burpees
20 push ups
10 DL"

Strength and Conditioning
WORKOUT
Benchmark WOD- The Ghost
6 Rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

REDZONE
WORKOUT
DEADLIFT

AMRAP 15
10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

METCON
WORKOUT
STRENGTH :

FRONT SQUAT (5*5 75% )
EVERY 2 MIN

FOR TIME :
- 15 POWER CLEAN SNATCH
- 150 JUMPING ROPE
- 50 GHD SIT-UPS
- 150 JUMPING ROPE
- 15 POWER SNATCH

20 MIN TIME CAP

Strength and Conditioning
Strength/Skill
Strength E4MOM x 5
5 box squat
8 barbell romanian deadlift
10 per leg box step up (front rack pos. with db)
12 db sumo squat

REDZONE
WORKOUT
BAR THRUSTERS
AMRAP 15
15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

METCON
WORKOUT
PART 1 :

20 MIN AMRAP
- 50 PUSH-UPS
- 50 AIR SQUATS
- 10 THUSTER
- 10 DEVIL PRESS
- 20 CRUNCHES

# PART 2

5 ROUNDS
- 30 SEC HIGH PLANK
- 10 PUSH-UPS
- 5 STEP UP PER SIDE
- 10 PUSH-UPS
- 30 SEC HIGH PLANK

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
"EMOM 25
Lap Runn
Hanging knee Raises
Ring Rows
Lunges Squat "

METCON
Workout
"# MAIN WORKOUT

- 1 MIN MOUNTAIN CLIMBER

-O 20 OVEARHEAD SQUAT

-N 15 NARROW PUSH-UPS

-D 10 DEADLIFT

-A 20 ALTERNATIVE LUNGES

-Y 100 YOUR FAVOURITE

# PART 2
5 MIN * 2 ROUNDS
- ELBOW PLANK
-HIGH PLANK
-SIDE PLANK
- V- HOLD
- BRIDGE "

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

TEAM SYNC

12 devil press

20 air squats

12 plate to overhead

12 power snatch

2 laps

20 buttefly situps

METCON

 WORKOUT

4 ROUND:

• 30 V- UPS

• 60 BICYCLES

• 30 WEIGHTED SIT- UPS

• 60 FULTTER KICKS

• 30 TOE TOUCHE

• 60 MOUNTAIN CLIMBER

• 100 M ROWING

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

Strength

Back Squat 5x5

AMRAP 15

10 kcal skii

10 Snatches

10 kb swings

METCON

 WORKOUT

NO EQUIPMENT :

• 100 AIR SQUATS

• 100 PUSH UPS

• 100 LUNGES

• 100 SIT- UPS

• 100 STEP - Ups

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

"
EMOM

15 Thrusters
10 burpees
10kca skii
1 lap farmers carry
20 butterfly sit ups
rest
"

Metcon

Workout

"AMRAP 15
10 WALL BALL
10 SUMO SQUAT
10 SNATCH

AMRAP 15
50 SEC JUMPING ROP
10 BURPEES
10 DEVIL PRESS
"

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

"Run/ Row

200m - 400m- 600m- 800m - 1000m
2 4 6 8 10

Squats
Plate OH
Step Back Lunges
V- Ups
"

Metcon

Workout

"3 ROUNDS
12 BOX JUMPS
12 KB SWINGS
12 PLATE OH
12 OH LUNGES
12 BURPEES

CORE
20 SIT UP
20 LEG RAISES
20 RUSSIAN TWIST"

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
"Strength 5 rounds
5 deadlift
8 front squat
10 bent over row
12 hammer curls
-20:00 cap

WOD
3 round ft:
4 laps run
21 kettlebell swings
12 pull ups/ring rows"

METCON
Workout
"AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro 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
"WOD
for time:
2000m row
200 du/su
20 lap run
-30:00 cap"

METCON
Workout
"5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins "

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
"Strength 5 rounds
5 bench press
8 dumbbell floor press
10 close grip bench
12 dumbbell french press
-20:00 cap

WOD
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
bench press
bar facing burpees"

METCON
Workout
"AMRAP 30

10 Shuttle Run
15 kb swings
10 Ring Row
15 Knee Raises
20 Jumping lunges"

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
"WOD
10 rounds ft:
10 burpees
10 air squats
10 push ups
10 sit ups
-30:00 cap"

METCON
Workout
" Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

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
"

vO2

Workout

"Strength-E2MOM
power clean
hang power clean
front squat

WOD:
benchmark wod-Gwen
Clean & Jerk 15-12-9 "

Metcon

Workout

"20 burpees
20 air squat
20 push ups
20 sit up
20 butterfly"

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

"

RedZone

Workout

"Benchmark WOD- The Ghost
6 Rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest"

Metcon

Workout

"1 min plank
50 air bike
40 sit up
30 glute bridge
20 superman
10 squat jump
20 side plank leg raises
30 single leg DL
40climbers
50 reverse lunges
1min wall sit"

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
"Strength-E2MOM
Deadlift to knee
deadlift
x5

WOD:
benchmark wod-
For time

21-15 -9
Deadlift
Handstand Push Up/Pike Push up"

Metcon

Workout

"12 cal
20 snatch
12 cal air bike
20 american kb swing
12 cal row
20 wall ball"

Strength and Conditioning

Strength/Skill

Workout

"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

"KB Complex-40s on 20s off x5
DBL KB:
deadlift
clean
stoh
squat

Runnning Program
Intervals:
5 laps slow pace
1 lap walk
2 laps fast pace
1 lap walk
3 laps medium pace
1 lap walk
5 laps slow pace"

Metcon

Workout

"800m row
100 air squat
50 bb DL
100 step ups
50 burpees
100 sumo squat
800m row"

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
"Strength:
E2MOM x 5
work up to a top weight of 5
clean

WOD:
5 rounds for time
4 laps run
15 overhead squats
"

METCON
Workout
"FOR TIME:
100 Squat
90 Sit- Ups
80 Wall Balls
70 Kb Swings
60 Burpees
50 Haning Knee Raise
40 Box Jump
30HRPU"

Strength and Conditioning
Strength/Skill
"A- 3 Rounds (rest 1 btween set)
10 Seated Kb Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU(hand release push ups)
8 Cal row
8 knees to chest
8 wall balls
8 Box jumb over
8 Cal on bike

"

vO2
Workout
"50-40-30-20-10
cal bike
abmat sit ups
"

METCON
Workout
"AMRAP 30

2 Laps Running
10 Ring Rows
10 Gorilla Row
10 Walking Hamstring
20 V-ups"

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
"Strength:
E2MOM x 5
work up to a top weight of 5
back squat

WOD:
AMRAP 17
1 minute wall balls
1 minute sumo deadlift high pull
1 minute box jump
1 minute push press
1 minute row
1 minute rest"

METCON
Workout
"FOR TIME
21-15- 9

*THURSTERS
*SUMO DL HIGH PULL

PART 2
3 ROUNDS
*20 AIR SQUATS
*20 SNATCHES (10 PER SIDE)
*20 BOX JUMPS"

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
"3 laps run (fast pace)
rest 1:00
5 laps run (medium pace)
rest 1:00
x2
2 laps run (fast pace)
rest 0:30
x3
10 laps run (slow pace)
rest 2:00
x2"

METCON
Workout
"5 Rounds x AMRAP 3
12 Mountain Climbers
9 Air Squat
6 Push Ups
3 Burpees

AMRAP 25

10 Tempo Bodyweigth Splt Squats
20 Glute Bridges
30s Wall Sit
"

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
"Strength:
E2MOM x 5
work up to a top weight for 5 reps
power snatch

WOD:
5 rounds for time
7 power snatches
7 kipping hspu/pike push up
14 pistol squat"

METCON
Workout
"15 DB step over
1km spin
15 cross elbow
30 sec jump rope freestyle
15 over head plate
2min row,ski,air bike
15 skull crucher
30 sec jump rope freestyle
15 wall ball
2min row,ski,air bike"

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

"5 min amrap
cal ski
-2 min rest
10 min amrap
cal row
-2 min rest
5 min amrap
cal ski"

Metcon

Workout

"Workout 1
12 cal ski
20 snatches
12 cal air bike
20 kb swings
12 cal row
20 wall ball
Workout 2
15 box jump
500m bike
20 jump squat"

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"

Redzone

Workout

Strength:

E2MOM x 5 work up to a top weight of 5 clean

WOD: 5 rounds for time

4 laps run

15 overhead squats

Metcon

Workout

3 Rounds of 15 slam balls

15 kb swing over head

15 hs push up (box)

15 side raises

3 rounds of 20 kick backs

20 side kicks

20 rdl

20 hip thrusters

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

total 8km on rower, ski erg and bike

Metcon

 Workout

10 DL

5 front squat

5 push press

10 v.ups

5 push ups

10 KB swing

15 air squats

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

Redzone

 Workout

Strength: E2MOM x 5 work up to a top weight of 5 back squat

WOD:

AMRAP 17 1 minute wall balls

1 minute sumo deadlift high pull

1 minute box jump 1 minute push press

1 minute row 1 minute rest

Metcon

 Workout

10 wall balls

10 sumo squats

10 push press

10 snatches AMRAP 15

50 skipping ropes

10 burpees

10 devil press

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

V02

 Workout

100-200-300-400-500- 600- 500-400-300-200-100 Meters run

Metcon

 Workout

10 burpees

10 squats

15 kb swings

10 dips

10 DB snatch

10 box jump

10 sit ups

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

Strength:

E2MOM x 5

work up to a top weight for 5 reps

power snatch

WOD:

5 rounds for time

7 power snatches

7 kipping hspu/pike push up

14 pistol squat

Metcon

 Workout

10 burpees

10 squats

15 kb swings

10 dips

10 DB snatch

10 box jump

10 sit ups

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

"Strength:
30s on/30s off
dbl walking kb lunges
dbl kb front rack squat

WOD: emom
10-15 box dips
8/6 cal ski erg
10 kb sdhp"

METCON
Workout

"20 wall ball
20 box jump
20 burpees
20 plank jacks
20 push ups"

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

"Strength:
30s on/30s off x10
amrap KB stoh
amrap KB frontal raise

WOD: for time

21-15-9
hang c&j
t2b/khr"

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

"Strength:
30s on/30s off x10
amrap KB stoh
amrap KB frontal raise

WOD: for time

21-15-9
hang c&j
t2b/khr"

Metcon
Workout

"15 snatch
15 box jump
15 burpees
15 push press
15 sit up
15 hand release push up

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

50 cal air bike

40 double unders/

80 single unders

30 GHD sit ups

20 DB trusters

10 pull ups *from 50-10 then from 10-50

MetCon

 Workout

6 ROUNDS

500M Skii

15 DB Thrusters

15 HR Push Ups

15 Broad Jump TC: 30 Mins

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
"Strength: EMOM 10’
5-5-5-5-5
back squat
10-10-10-10-10
Wall balls

WOD: AMRAP 10’
6/8 cal Ski-erg
5/5 SA DB push press
10 Burpees

"
METCON
Workout
"100 air squat
90 sec high plank
80 walking lunges
70 sit ups
60 box jumps
50 climbers
40 push ups
30 butterfly
20 jump squats
10 burpees"

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
"
E2MOM x5
5 deadlift
10-15 bb bent over row

WOD:
AMRAP 10:
10 wall balls
20 med ball walking lunges
30 du/60 su"

METCON
Workout
"10 DL
10 thruster
10 snatch
10 front squat
10 push press
10 front squat
10 snatch
10 thruster
10 DL"

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
"Strength-E2MOM
5 front squat
10 alt reversed kb lunges

WOD-AMRAP 12'
1 lap run
10 slam balls
1 lap run
20 american KB swings "

METCON
Workout
"warmup:
20 good morning
20 air squat
20 sumo squat
20 shouldar taps

workout:
50 db snatch
50 box jump
50 db push press
50 thruster
50 db bicep curls"

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
"

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over"

METCON
Workout
"6 ROUNDS
500M Skii
15 DB Thrusters
15 HR Push Ups
15 Broad Jump
TC: 30 Mins "

Strength and Conditioning

Strength/Skill

Redzone

Workout

10 THRUSTERS
BASE LINE DB WALKING LUNGES
10 box jump BURPEES
15 air squats

Metcon

Workout

25 step touch DB
20 burpees
500m row
25 american kb swing
25 step over

Strength and Conditioning

          Strength/Skill

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

15 goblet squats
20 OH walking lunges
15 jump squats
20 kb DL
500m spin

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
"

Redzone

Workout
"

8 Deadlift
10 burpees over bar
10 dB sNATCHES
8 plank walk out"

Metcon

Workout

"30 wall sit withe calf raise
12 high plank withe knee to elbow
15 reverse lunges
15 push up to sid plank
20 tuck crunch
20 superman
10 single leg glute bridge
"