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 1 KM SPIN 10 KB SWINGS 10 GOBLET SQUAT 10 SUMO SQUAT HIGH PULL 5 SINGLE ARM THRUSTERS (EACH SIDE) 10 KB RDL

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 Deadlift Renagade rows Db bent over row dbpush press kb farmers carry Metcon Workout WARMUP:5 rounds 100m row 20 jumping jacks 10min climbers WORKOUT: 10 DL 20 push

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 Broncho test 1200

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 Skill: Hang

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 1 lap wall ball carry 10 wall balls 10 cal on skii 10 burpees 10 hollow rocks 10 v-ups 10 plank walkout METCON 

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 Skill: Bar Thrusters (15mn) 3-5-7-9-11-11-9-7-5-3 AMRAP (12mn) 10 renegade rows 10 kb swings – russian 10 devil press MetCon Workout ‘ 1: 30 Mins Work / 30s Rest

Strength and Conditioning Strength/Skill AMRAP5 1 Shuttle run 1 single DB devil press then 2,3,4 etc… 2 min Rest AMRAP 53 Hang clean and jerk6 Step up 2Min rest AMRAP 5 5 Cal on bike7 American KBSwing 9 HRPU RedZone Workout you go i go plate to over head5on5,10 on 10, 15 on 15, 20

Strength and Conditioning Strength/Skill Every 90 Sec for 5 Rounds 3 High pull 3 Powel 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 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 VO2 Workout SKILL HANGING CLEANS