Strength and Conditioning

Strength/Skill

A-Every 90 Sec for 5 Rounds

5 Back squat

B-3Rounds 1 Min Rest rest between sets

B1- 8 Strict Press
B2- 4 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

Workout

AMRAP 25MIN

12 WALLBALL OVER SHOULDER THROW
15 SNATCHES
1 LAP DB FARMERS WALK
15 BUTTERFLY SITUPS
15 SLAM BALLS
30 BOX STEP UPS

Redzone

Workout

AMRAP 25

10 Cal Bike
10 Med Ball Slams
10 Push ups
10 Leg Raises
10 Sit Ups
10 Swimmers

Metcon

Workout

3 min work

12 Db deadlift
6 Push ups

Rest 3 MIN

EMOM X 3

12 Kb swings
6 Kick back burpees

REST 3 MIN

3 MIN WORK

12 Db side lunge
12 Plank side to side