BAREFOOT

First Phase: Warm-up run 1 mile!!  THEN……
- Carry something heavy for 800 meters as fast as you can (minimum 20lb; preferably 35#’s or heavier ie: kettlebells.  Walk from the back door to the dumpster and back twice!)

Second Phase:  Strength, Stamina

(1)  Find 1RM Dead Lift

(2)   5 Rounds for time:
- 5 Deadlift 85% 1 RM
- 10 Burpees

(3) 100 pull-ups for time: (TRY DEAD HANG WITHOUT BAND IF POSSIBLE or use band)
- each time you drop off bar, do 10 push-ups

Third Phase: Core & Durability

5 Rounds:

- Hip Mobility drill (lunge with inner hip drop and outer twist each side – experiment)
- 5 sprints to the dumpster; pace back
- 25 4-count leg levers

Endurance: 1 mile Run

Phase I:  30 squats-20 rollouts-30 Overhead squats

Phase II: CODE RED

• 30 Wall Balls 14#
• 500m C2 Row
• 30 Ball Slams
• 800m Run
• 30 KB Swings 44#
• 500m C2 Row
• 30 Box Jumps
• 800m Run
• 30 Thrusters 25#
• 500m C2 Row
• 30 Pull Ups
• 800m Run

Phase III: Core & Durability

4 rounds

• 10 GHD
• 30 Weighted Situps 44#
• 10 (r/l) Windmills

Endurance:  1 mile run

“KMA”

Phase I

AMRAP 20 MINUTES

• 5 HSPU
• 10 Floor Press 35# each
• 15 Push Press 95#
• 20 “strick” Dips

Phase II

• 400m run
• 30 KB 45lb Swings

Core & Durability

4 rounds

• 10 GHD
• 10 Back Extensions

Kettle Bell Day

Phase I:  Synovial Joint Warm Up – Dynamic

• 3 level swing
• American swing

WOD:

5 minutes of each with 400m run following and remainder of 2 minutes is rest.

• Snatch
• Clean
• Flip Squat
• Push Jerk
• OH Squat

Core & Durability:

• 2 rounds
• 10 (r/l) Windmills
• 10 trusting situps

Endurance:  2500m C2 Row

Tabata Strength 20/10 x 6

• 35# Weighted Step ups
• Push Press
• Renegade Row
• DB Rocking Chairs
• Ring Rows

Tabata Metcon 20/10 x 6

• Box Jumps
• Burpees
• Sit ups
• Mountain Climbers

50 O-bar rollouts