Strength and Conditioning Strength/Skill 5 Rounds For time Buy in – 25 Burpees 20 DB Snatches 12Plus 80m DB Farmer Carry 16Plus 20 Knees to chest Buy out – 25 Burpees vO2 Workout bar floorpress Pyramid db floor press plate press push ups Metcon Workout 15 goblet squats 20 OH walking lunges 15 jump squats

Strength and Conditioning Strength/Skill A- Every 90 Sec 10 Deadlidft 5 Burpees Over bar B – 3 Rounds 10 DB Cyclist squat 10 Rev grip Barbell Row 10 Biceps curl 10 Triceps Ext C- Conditioning EMOM 9 1- 10 WB 2- 30 Sec plank 3- 8 Burpees RedZone Workout 4-3-2-1 (3 rounds) 4 mins compound

Strength and Conditioning Strength/Skill A- Every 2 Min 5 Rounds 10 Bench press 5 Push ups EMOM 25 Min 1 – 20M Shuttle Run Min 2- 20 Sit ups Min 3- 20 Jumping squat Min 4 – Burpees Min 5- Rest vO2 Workout Power Cleans pyramid db reverse lunges bar thrusters toes to bar/ knees

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 KBSwing 9 HRPU RedZone Workout 0-5:00 (3 rounds ) 10 single arm db thrusters 10 burpees

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 3 High pull 3 Power clean 3 Jerk Workout 2R FOR TIME 5 BURPEE PULL UP 10 THR 40/30 15 KB LUNGESS 20 Shoulder 2 OH 25 POWER CLEAN” RedZone Workout TIME CAP 25 10 DEADLIFT 10 BOB 2 LAPS FARMERS CARRY 10 THRUSTERS Metcon

Strength and Conditioning Strength/Skill FT 30 T2B 3 LAP run 1 min plank 30 V ups 3 Lap run 1min plank 70 Sit ups 3 Lap run 1 min plank RedZone Workout 20 X DB Front Squats 20 SINGLE LEG BOX STEP UP 20 BOX JUMP 20 SQUAT JUMPS 20 db Snatches 20 DB SUMO

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 Push Day Bar floor press db press Push Ups strict press (bar reverse) db push press plate press METCON  Workout With a partner ( 2 Rounds) 100 Wall

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 KBSwing 9 HRPU RedZone Workout emom 30mn 20 kcal Skierg Hanging Snatch burpees db snatch box

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 16 Barbel Reverse lunges Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ Rest 2 Amrap 3 3 T2B 3 Burpees to bar Rest 2 Amrap 3 3 Pull up 3 BJ RedZone Workout Mayhem 10 Deadlift

Strength and Conditioning Strength/Skill A- 3 Rounds (rest 1 btween set) 10 Seated KP Press 20 Sec Hollow 30 Sec Plank B- 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 Box Squats