Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

Vo2

Workout

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS

RedZone

Workout

EMOM 20

1- 20 thrusters
2- 20 db dl
3- REST
4- 20 push press
5- 20 air squats

Metcon-AM

Workout

ROW/BIKE

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single unders/ jumping jacks

TIME CAP 20 MIN

Metcon-PM

Workout

Part 1 x 3

20 push press
20 push ups
20 kb swings
20 dips
20 sit strict press

Part 2 x 3

20 sumo squats pousing
20 lunges pousing
20 reverse lunges pousing
20 side walk band