Strength and Conditioning

Strength/Skill

AMRAP 40

5 Burpees over bar
10 DL
15 Slam ball
20 Air Squat
25 Sit ups

VO2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: Rest

RedZone

Workout

YOU GO I GO 30 MN (DROP SET 9-8-7 ETC)

10 Dead Lifts
10 Suicides
10 Burpees
10 V-Ups
10 Push Ups

Metcon-PM

Workout

KEEP MOVING 30 MINUTES

20 DB cleans
20 Front Squats
150 Skipping ropes
20 Walking plank
20 Renegade row
20 Thrusters

Metcon-AM

Workout

Back squat for load 70%
Starting with empty bar for technique and progression towards a 70% max effort of 10 back squats
x5 Sets

2 min rest

WOD

5 rounds for time

  2 lap run
Goblet squats
Single arm Db snatches
Burpees over dbs.