Endurance:  Run 1 mile

Phase I:  Warm Up

30 squats/20 Roll outs/30 OH wall squats

Phase II:   5 rounds

Part (1)

• 10 Wall balls
• 10 KB Swings 55lb. Rx

Part (2)

• “Diane”  21-15-9
• Snatch grip dead lift
• Hand stand push ups (modification is pike push up)

Phase III:  Core

3 rounds

• O bar rollouts
• 20 butterfly sit ups

Kettle Bell Day!

Endurance:

Row c2 1500m

Phase I:  Warm Up

4 rounds

• 30 OH Lunges 35 # RX
• 30 Swings

Phase II:

20sec EDT ( x 5 sets of 6 reps)

• American swing
• Knees to Elbows
• Flip squats
• Cleans

Phase III:  Core & Durability

3 rounds

• 10 Weighted OH KB Squats – wall
• 30 Weighted Sit ups 35# RX
• 10 (r/l) Windmills

Endurance:

Row 1000k/run 400m/row 500m/run 400m/row 500m/run 400k

Phase I: Warm Up

4 rounds

• 10 pull ups
• 20 push ups
• 30 squats

Phase II:

50 Thrusters 65# RX  – every 10 thrusters do 10 jumping pull ups

Phase III:  Core / Durability

• 3 rounds
• 20 GHD
• 20 Back Extensions
• 10 OH Wall Squats

Endurance:  Run 1 mile

“Kitchen Sink”

Phase I:  Kettle Bell Drills

• 50 2 arm swings 35 RX
• 50 1 arm swings (r/l) 35 RX
• 25 1 arm snatch (r/l) 35 RX

Phase II:   5 rounds

• Squat Cleans DB 35lb each
• 10 push ups

Phase III:  Stamina Intensity

25-15-10

• Burpees
• Box Jumps
• Weighted KB Sit ups

Part (2)  Durability

• 4 rounds
• 10 x Dumb bell military floor press
• 15 x Wall ball
• 20 x Leg Levelers

“The Bullfrog”

Endurance:

Row 1000m C2

Warm Up:   x 4 rounds

• 250m row
• 20 Pull Ups
• 20 Push Ups
• 20 Sit Ups

Work Capacity:   AMRAP 30 minutes

• 10 Ring Dips
• 5 Pistols (ea side)
• 20 KB Swing 55# RX

Durability:

Run 3 miles

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Endurance:

Run 1 mile then,

C2 Rower:  500m / 25 Strict Push Ups  – 4 rounds total

Phase I:  Strength & Intensity – 3 rounds

• 10 Dead Lifts 85% RM
• 20 Box Jumps
• 10 Strict Dips (using dip bar; band if needed)
• 20 Floor Wipers

Phase II: Core & Durability – 3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 200m run

Endurance:

Run 1 mile

Warm Up: 

• Barbell complex – start with 45# bar adding 10lbs. to RM
  
• Deadlift-upright row-hang squat clean-front squat-push press-back squat x6
• x6 burpees

Phase I:  Strength & Intensity

x5 rounds

• Military floor press x 3
• Renegade row x5

Phase II:  Metcon Intensity

• “Fran”  21-15-9
• Thrusters
• Pull ups

Core & Durability:

• 200m sprint
• 10 Jumping lunges
• 25 4 count flutter kicks
• Hip Mobility

Endurance:

Run 1 mile

30 Air squats / 20 Roll overs /30 OH Squats

WOD:

10-9-8-……3-2-1

Full Squat Cleans
400 m run

Core & Durability:   x 4

20 GHD
20 Back Extensions

Endurance:

Run 1 mile, pull up ladder 1-10

Work Capacity:

AMRAP 15 minutes

• 7 x Push Press
• 5 x Sumo Dead Lift High Pull
• 3 x Tricep Dip

Sit/Squat and Run

• 50 each 100 m run
• 40 each 200 m run
• 30 each 400 m run
• 20 each 800 m run
• 10 each 1600 m run