Warm Up:  1 mile run

Dynamic Drills:  30 squats/20 shoulder dislocates/30 OH squats

Phase I:  5 rounds

• 20 lb. Ball Cleans (shrug and drop to thruster overhead) 20 reps.
• 20 KB Swings

Working Capacity:  20 minutes

• 9 pullups
• 20 SDLHP
• 10  cleans (keeping biceps tight to side; thumb trail up center of body and keep tight to body!) 10 right then 10 left

Durability: x3

• Run 400m
• 25 flutter kicks
• 25 crunches

Endurance:  Run 2 miles

Warm Up: Dynamic Drills

WOD:

• 750m row
• 21 Body Weight Dead Lifts
• 25 Burpees
• 750m row
• 15 Body Weight Dead Lifts
• 15 Burpees
• 750m row
• 9 Body Weight Dead Lifts
• 5 Burpees

Core & Durability:  3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 10 Windmills (r/l)

Warm Up:  Run 1 mile, then Tabada:  pushups, pull-ups, situps (Tabada = 8 rounds, 20 sec max efforts, 10 sec rest for specified exercise then move to next ex)

Strength:  1RM Push Press

Stamina:  5 rounds:  3 PP @ 80% 1RM, 10 Renegade Row push-ups, 15 Star Jumps

Work Capacity: 5 rounds for time:

Run 400
10 Squat Clean
10 Thruster

 Durability:  3 x 90 sec plank then Active Stretch

Kettle Bell Strength & Conditioning Day
“EDT”

Dynamic Drills in gym/Synovial Fluid Warm Up

EDT:  30:10 reps x 10 sets

• Swing 8
• Farmers Walk around gym HEAVY
• Goblet Squat to Thruster 8
• Farmers Walk around gym HEAVY
• Over Head Lunge (r/l) 5
• Farmers Walk around gym HEAVY
• SDLHP 8
• Farmers Walk around gym HEAVY
• Thrusting Sit ups 8
• Farmers Walk around gym HEAVY

Core & Durability:  3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• Windmills 10 (r/l)