Strength and Conditioning

Strength/Skill

E2MOM
5 Back Squat
10 Walking Lunges
5 Box jump

Workout

AMRAP 10
20 m Shuttle run
15 Sit up
10 Hang DB Snatch
5 Burpees over DB

VO2

Workout

POWER OF 10

10  KCAL Spin
10  Slam Balls
10  Renegade Rows
10  KB Front Squat
10  Snatches
10  Push Ups
10  Walking Lunges
10  Wall Balls

AMRAP25MNS

RedZone

Workout

EMOM KB Complex 25MN

25  KB Swing
20 Dragon Tail KB Swings
25 Standing Around the
WORLD KB SWINGS
20 Sumo High Pulls
20 Single Arm Thrusters
20 KB Russian Twist

Metcon

Workout

Part 1
1km Bike
800 m Row
1 min rest
200m Row + 10 Burpees
400m Row +15 Burpees
200m Row + 20 Burpees

Part 2 max round in 30 min
12 Biceps curl
4 Laps run
20 pri. Squats
4 Laps Running
20 Walking Lunges