Metabolic Conditioning

The truth is, cardio and conditioning are not just about leanness, but about being in shape. Smart conditioning means more energy, more muscle mass, and the ability to do more work at a higher level of intensity. It’s the ability to kill a grueling set of 15 rep squats then feel completely fine a couple minutes later.
The Longest Mile
The Longest Mile

4 rounds 400 meter woodway run 25 Overhead Squats (65 Women, 95 men) 25 Weighted Pushups (25 Women, 45 men)

Free Run – Long Cycle Mashup
Free Run – Long Cycle Mashup

4 Rounds: :30 Woodway sprint 10 2xKB Strict Press :30 Woodway sprint 10 2xKB Push Press :30 Woodway sprint 10 2xKB Push Jerk :30 Woodway sprint 10 2xKB Long Cycle  

Just Breath!
Just Breath!

5 rounds: 400 meter run on the Woodway or Assault Runner 16 reps Longcycle 2x20kg(M) 2x12kg(W) 8RPM The key here is staying calm under pressure.  Keep breathing and pace yourself to 8 reps per minute.  No more, no less.  If, you reach all 16 reps before the 2:00 mark, then hold in the rack position.    

Heavy A$$ MedBall
Heavy A$$ MedBall

5 rounds: 10 Alternating Heavy A$$ Medball Shoulders 150lbs/50lbs 10 Kettlebell Snatch R/L 24kg/12kg 500 Meter Row

My poor legs!
My poor legs!

Give this a try! 1/2 bodyweight goblet squat for 25 Reps Take half the weight of the goblet squat and perform dumbell bulgarian split squats for 10 reps per leg. Here's what my weight and reps looked like. 3 rounds 100 lb dumbell Goblet Squat 25 reps 50 lb dumbell bulgarian split squats 10 reps per leg  

Flippin’ Rough
Flippin’ Rough

12 Tire Flips 24 Long Cycle  10 Tire Flips 20 Long Cycle 8 Tire Flips 16 Long Cycle 6 Tire Flips 12 Long Cycle 4 Tire Flips 8 Long Cycle 2 Tire Flips 4 Long Cycle At Republiq, Men use monster tire and women use the Escape Tyre Men 20kg, Women 8kg

Heart burn
Heart burn

200 total calories max effort sprint :30 max effort sprint :30 break Total time includes break time  

Running in quick sand
Running in quick sand

5 rounds: 500 Meter Woodway Run 5 Barbell Deadlifts (185 lbs Men, 95 lbs Women) 50 foot Bear Crawl Forward, 50 foot Bear Crawl Backward