Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

5 Bench press

Conditioning 20 Min
5 Rounds
10 Cal Row
10 KB Swing
10 Cal Bike
10 Push up
40 Single under

Vo2

Workout

KB COMPLEX  5 ROUNDS

1 KM SPIN
10 KB SWINGS
10 GOBLET SQUAT
10 SUMO SQUAT HIGH PULL
5 SINGLE ARM THRUSTERS (EACH SIDE)
10 KB RDL

RedZone

Workout

Weekend blast 4 rounds

10 plank walk out
20slam ball throws
15 wall balls
20 plate to over head
15 mountain climbers
10 box jump burpees
20 butterfly situps

Metcon

Workout

Part 1 x 2

– 15 db deadlift
– 15 walking plank
– 15 lunges w/ db

– 5 minutes row or running

Part 2 x 2

– 15 deeps
– 15 biceps curls single
– 15 triceps w/ db
– 15 biceps curl both