Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KB Swing
9 HRPU

VO2

Workout

AMRAP 30min

500m Row
6 Line Box Step up
15 Slam Balls
20 Prisoner  Squats
5 Burpees
5 HR Push ups
500m Spin

RedZone

Workout

keep moving 30

20 Burpees
20 Box jumps
400m Row
4min Bike max distance
4 laps Running
20 Box jumps
20 Burpees

Metcon/HIIT

Workout

EMOM 30

1- 15 DB DL
2- 15 Sit ups
3- Rest
4- 15 Box jumps
5- 30 Seconds plank

Metcon-AM

Workout

Core focused

3 min AMRAP

10 Shuttle run
10 G2O

1 min REST

10 Box jump
10 Wall balls

1 min REST

5 Farmer carries
10 Burpees

1 min REST

X2 Rounds