Strength and Conditioning

Strength/Skill

2-4-6-8-6-4-2

Pull up (scale: band)
Barbell bent over row

CAP 15 min

Workout

4 Rounds for time
1 km Bike
10 Thruster
10 Burpee

VO2

Workout

DB COMPLEX

10 Db floor press
10 DB bent over row
10 DB Dead Lift
10 DB RDL
10 DB sumo squat
10 DB thrusters

Metcon-PM

Workout

5 rounds – 30 minutes

Buy in – 5 min bike

12 Push ups
12 DB DL
12 V ups

Cash out – 800m row

Metcon-AM

Workout

Round 1
10 Mountain climbers
10 Walk outs
30’ Plank hold

Round 2
10 Mountain climbers
10 Renegade row
30’ Plank hold

Round 3
10 Mountain climbers
10 Single arm devil press
30’ Plank hold

Round 4
10 Mountain climbers
10 Thrusters
30’ Plank hold

Round 5
10 Mountain climbers
5 Man makers
30’ Plank hold

X2