Endurance :  Run 200m sprints 90% effort w/1 minute recoveries – 8 sets

Warm Up:

30 Squats – 20 Shoulder Dislocates – 30 OH Squats

WOD:

• 10-9-8-7….2-1
• Military Press HEAVY
• Box Jumps
• Pullups

Core & Durability:

• 50 GHD or 75 modified for butterfly situps
• 1 mile run

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)

Your actions this week: 

1.  Create a personal affirmation that supports your daily commitment to a life of discipline, such as:  “I am disciplined and committed to achieving elite level fitness and being mentally tough.  I will not waiver in my dedication and will stick to my training plan.” 

2.  Say the affirmation when you wake up and go to bed (perhaps with other affirmations supporting your vision)

3.  Record the affirmation and load it into your phone to listen to when you have idle time

Of course saying an affirmation does not help unless you actually do the work itself.  But research has proven the power of your subconscious to help steer you toward whatever it is you focus on (or obsess about), so start feeding it the RIGHT information now.

Good luck – and remember The Only Easy Day was Yesterday!

Endurance:

Row 2000m followed by Dynamic Hip Mobility Drills

Working Capacity:   “Get Some!”

• 5 rounds of 1 minute max effort followed by 30 sec rest
• KB Swing
• GHD or modified sit ups
• Burpee
• Push Press
• Mountain Climber

Durability:

1-4 mile run, stretch, refuel, hydrate:)  and of course SMILE:)

Endurance:  2000m Row followed by Dynamic Hip Mobility Drills

Strength:  3 RM Deadlift

Stamina:  6 rounds

• 3 Deadlift @ 3RM
• 15 Wall Ball
• 10 Knees to Elbows

Working Capacity:   “Dead Hang Chelsea”

• 5 Dead Hang Pullups
• 10 Push Ups
• 15 Squats
• AMRAP for 20 minutes

Durability:   3 rounds

• 25 GHD
• PVC Shoulder Roll outs
• Hip Mobility

Endurance: 

• Dynamic Warm Up Drills in Gym
• Row 500m/run 400m gym X 4 ROUNDS

Phase I:  5 rounds  (modification = 3 rounds)

• Elevated Ring Pushups (with feet on the boxes) 15
• Ball Slams 20
• One Arm overhead weighted walking lunge 20 (10L/10R)
• Wall Balls 20
• Jump Ropes 50
• 1 legged pistols  20 (use bands on the pullup bars to hold; one leg out in front squat down and back up) 10 on each leg

Core  & Durability:  3 rounds

• 25 GHD or Situps (depending on skill; if you have not used GHD not today!)
• 25 Back Extensions
• 25 Wall Squats

 Endurance: 

• 750m warm up row
• Dynamic Gym Drills
• 20s/10s x 10 sets Sprint Rowing all out efforts

WOD:   For Time….
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots
30 Pushups

Durability:  Run 1 – 3 miles