Strength and Conditioning Strength/Skill E2MOM 5 Back Squat 10 Walking Lunges 5 Box jump Workout AMRAP 10 20 m Shuttle run 15 Sit up 10 Hang DB Snatch 5 Burpees over DB VO2 Workout Part 1: Complex Hanging Snatch:  20min Part 2: EMOM 15mn Burpees DB snatch Box jump Slam ball RedZone Workout Big week

Strength and Conditioning Strength/Skill A- Strength E2MOM 5 Strict press 10 Push up B- EMOM 24 1- 15 KB swing 24/16 2- 12 Cal row 3- 9 KB squat 4- 12  Single DB OH LUNGESS 20/12,5 5- 15 Burpees 6- REST VO2 Workout  EMOM 25 Bicep curls 30 Box triceps dips 20 Single arm KB

Strength and Conditioning Strength/Skill A-Every 90 Sec for 5 Rounds 5 Back squat B-3Rounds 1 Min Rest rest between sets B1- 8 Strict Press B2- 4 Pull Up C- Conditioning 4 Min AMRAP 6 Cal Row 6 Push press 30/20     Rest 2 min     4 Min AMRAP 6 Thrusters 30/20 6 Box Jump VO2

Strength and Conditioning Strength/Skill A- Every 90 Sec 5 Rounds 5 Bench press Conditioning 20 Min 5 Rounds 10 Cal Row 10 KB Swing 10 Cal Bike 10 Push up 40 Single under RedZone Workout NO WAY OUT 35mns 200M Row 15 kcal Sprint 12 weighted box step over 10 kb front squat 10 kb

Strength and Conditioning Strength/Skill Min 1 to 10 Emom 10 1- 5 Hang Power Snatch 20/25 2- 5 OH Squat  20/15 Min 12 to 30 10 Rounds of 500 Meter Bike 5 Push press 30/20 50 Meter Farmer carry 20/14  vO2 Workout VO2 AMRAP 35 DB COMPLEX AMRAP 10 POWER CLEANS 10 THRUSTERS 10 STATIC

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  vO2 Workout Part 1: Complex Hanging Snatch:  20min

Strength and Conditioning Strength/Skill A- Strength E2MOM 5 Seated KB press 10 Weighted Push up B- EMOM 16 1- 10 American  KB SWINGS 2- 10 Barbell curl to press 3- 10 Front Squat(Embty bar) 4- 10 Burpees over bar  vO2 Workout VO2 EMOM 25 Bicep Curls 30 Box Tricep Dips 20 Single arm kb into

Strength and Conditioning Strength/Skill EVERY 3 MIN OF 15 MIN (5R) A- 5 Back SQ 10 BOX STEP UPS 10 DUAL DB DL 10/10 WALKING LUNGESS (no weight) FOCUSE ON FQ B “8 MIN AMRAP 7 DDB Squat 6 SB Burpees 5 T2B” Vo2 Workout Part 1 : Complex Squat clean: 20mn Part 2 “Partner

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 Partner Work A:

Strength and Conditioning Strength/Skill A- Every 90 Sec 5 Rounds 5 Bench press Conditioning 20 Min 5 Rounds 10 Cal Row 10 KB Swing 10 Cal Bike 10 Push up 40 Single under RedZone Workout EMOM 35 15 BOX STEP UP WITH HIGH KNEES 15devil press 15 goblet squat thrust 15 reverse lunges 30 renegade