Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

VO2

Workout

MERRY GO ROUND X 2-3 ROUNDS

2 Laps
20 Wall Balls
20 DB Power Cleans
20 Wall Balls
2 laps
90 sec rest

2 Laps
20 Box Jumps
20 BD Power Cleans
20 Box Jumps
2laps
90 sec rest

2 Laps
20 TRX Reverse Row
20 DB Power Cleans
20 TRX Reverse Row
2laps
90 sec rest

Metcon/HIIT

Workout

EMOM 20

1- 15 sit ups with wall ball
2- 15 leg raises with db on the ground
3- 30 seconds plank
4- 15 bike sit ups
5- 15 crunches holding kb

3 rounds of

15 v ups
15 bt. sit ups
15 shoulder taps
30 seconds hollow rocks