Strength and Conditioning

Strength/Skill

8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

Vo2

Workout

AMRAP 25

15 RENEGADE ROW
20 KB SWINGS
5 SHUTTLE RUN WITH BEAR CRAWL
10 BOX JUMP WITH SLAM BALL
15 PLATE TO OVERHEAD
10 KB SUMO PULLS

RedZone

Workout

Part 1- 6 min AMRAP
10 cal row
15 goblet squats

rest 1-2 minutes

Part 2 – 6 min AMRAP
10 cal row
15 push ups

rest1-2 min

Part 3 – EMOM 6 min
10 cal row
5 burpee

Metcon

Workout

Partners workout – IGIG

100 – 80 – 60 – 40 – 20 – 10

– Air squats
– Kb swing
– Wall ball

Total = 6 rounds ( after every round, run 4 laps)