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

 SPAGHETTI LEGS

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

5-6 rounds

Metcon/HIIT

Workout

UPPER BODY

AMRAP 25

12 Side and forward raises
12 Push ups
12 KB swings

* after each round 12 cal ski or row or air bike

AMRAP 15

12 Biceps curl
12 Dips
12 Push Press

* after each round… 5 walkouts/ 12 shoulder taps