Strength and Conditioning

Strength/Skill

5 Rounds for time

200 Meter Row
80 Meter Farmer Carry
8 Single Dumbbell Devil press

Workout

500Meter on Bike
10 BJO
15 Sit up

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

AMRAP35

plate to over head
overhead plate lunges
kb swing
kb goblet squat
burpees
plank walkout
butterfly situps

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

Metcon-PM

Workout

3 rounds of:

1- 20 bd row each side
2- 20 thrusters
3- 20 biceps curl
4- 20 dips

3 rounds of:

1- 20 hip thrusters
2- 20 front squats
3- 20 db sumo squat
4- 20 goblet squat