Strength and Conditioning

Strength/Skill

5 Round

5 Heavy DL
30 sec Plank
Rest 1

5 Front Squat
1 Lap Run with Sand Bag

5 Devil Press
15 Sit Ups

VO2

Workout

Leg Burner 30min (AMRAP)

12 Weighted Box Step Up
10 Empty Bar Bell Squat
20 DB Walking Lunges
1 min Wall Sit
1 km Spin High Resistance
1 min Rest

RedZone

Workout

BUY IN 1000m ROW

4X Rounds

10 Box Jump Burpees
10 Empty Bar Front Squats
2 Laps
10 DB Snatches
10 Empty Bar  Front Squats
20 Butterfly Sit ups

BUY OUT 30 PUSH UPS

Metcon-PM

Workout

Part 1 x 4
15 Goblet Squat
1km Run
15 Jumping Box
15 Lunges

Workout x 4
15 Dips
15 DB Triceps
2 min Row
15 DB Row

Metcon-AM

Workout

EMOM (30’0n/30’off)

KNEELED/landmine RIGHT SIDE PRESS
KNEELED/landmine LEFT SIDE PRESS
Z press
American KB Swings
Rest

Bulgarian split squat RIGHT
Bulgarian split squat LEFT
Front squats
Devil press
REST

X2