Endurance:  Dynamic Drills

Warm Up:  Row 2000m C2

WOD:  AMRAP 30 minutes

• 10 Ring Dips
• 10 Hand Stand Pushups
• 15 SDLHP 53lb. (adjust weight accordingly)

Durability:  2 rounds

• 200m sprint c2
• 10 wall squats
• 20 GHD
• 20 Back extensions

Endurance:  Dynamic Drills – 500m row/400m run x 2

Warm Up:  21-15-9

• wall balls
• push ups
• situps

Strength & Stamina:  6 rounds

• 2 DL @ 3RM
• 10 burpee pullups
• 20 double unders

Working Capacity:  4 rounds; 4 sets followed by 400 m run

• power clean
• front squat
• push press
• weighted box step up
• 400 m run

Durability:   5 rounds

• 10 – 35lb. weighted situps
• 10 flying supermans

Endurance:  Dynamic Drills – Row 2000m C2

Warm Up:

Jumping Elves – 30

• Air squat to burpee to jump squat!
  

Working Capacity:  Perform 1 then 2 back to 1 then 3 to 2 to 1 until all the way back from 12 to 1…..

12 Days of Christmas Past

• 1 push up
• 2 v sits
• 3 box jumps
• 4 pullups
• 5 air squats
• 6 KB swings 53 lb.
• 7  situps
• 8 1 arm snatches
• 9 double unders
• 10 thrusters
• 11 burpees
• 12 Power Cleans 95lb.

Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  4 rounds

• 250m row C2
• 30 squats

Strength & Stamina:  5 rounds

• Full squat snatch
• 12 Pull ups or 2 rope ascents
• 20 Weighted lunge steps

Working Capacity:  EMONM  15 minutes

• 4 pullups
• 8 pushups
• 12 KB Swing 53rx

Durability:

• 100 flutter kicks
• 100 crunches

HAPPY BIRTHDAY MARY SPALLER!!!!

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  3 rounds

• 20 wall balls
• 20 burpees
• 20 squats (wall)

Working Capacity:  5 rounds

• 10 Back Squats
• 8 Shoulder Press
• 3 Dead lift
• Run down & back in gym

Durability:

90 sec plank hold; 90 sec side plank hold both right & left!!

Endurance:  Dynamic Gym Drills – Run 1 mile

WOD:

6 ROUNDS OF:

• 6 Deadlift; 6 row; 6 squat clean; 6 front squat; 6 push press;6 back squat.
• (Every time you set the bar down is a 5 burpee penalty; cash out at the end of each round)

Durability:

• Sprint down & back 4 times – 1 minute rest inbetween; 2 sets
• Sprint down & back 2 times - 45 sec rest inbetween; 4 sets
• Sprint down & back 1 times – 30 sec rest inbetween; 6 sets
• Sprint down – 20 sec rest inbetween; 8 sets

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  21-15-9

• Wall Ball Situps
• Burpees

Strength & Stamina   5 rounds

• 10 Military floor press (90% of max)
• 10 Clapping Pushups
• Hip mobility stretch

Working Capacity:   5 rounds

• 20 1-arm snatches (r/l) 35 # RX
• 20 Pullups
• 20 Box Jumps

Durability:  Sprints in the gym

2- 4 laps (down & back) in gym followed by 1 minute rest
4-2 laps (down & back) in gym followed by 45 second rest
6- 1 (down & back) in gym followed by 30 second rest
8-1 down in gym followd by 15 second rest

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats/20 rollouts/30 OH squats

WOD:  2 rounds

• 50 wall balls
• 40 double unders or 100 regular
• 30 KB swings
• 20 Weighted walking lunges
• 10 Box Jumps

Durability:  3 rounds

• 20 GHD
• 20 Back Extension
• 10 Windmills (r/l)

A very special Happy Birthday to
Amy Carpenter & Michelle Shulman

KETTLE BELL STRENGTH & CONDITIONING

Warmup:  Dynamic Drills – 1/2 mile run

• Synovial fluid warmup
• Swings/halo/h2h/figure 8

FORTY SOMETHING…….

• 40 Swings
• 40 Romanian Deadlift
• 40 Cleans (r/l)
• 40 Knees to elbows
• 40 Tricep Pushups
• 40 Burpees
• 40 Snatches (r/l)

Durability:   3 rounds

• 20 Wall Squats
• 10 OH wall squats
• 10 Windmills (r/l)

Endurance:  Dynamic Drills – 1mile run

Warm Up:  21-15-9

• Thrusters 65#
• Ring Dips

Working Capacity:

• 50 Pull ups
• 1 mile run
• 50 Push ups
• 1 mile run
• 50 Sit ups (GHD)
• 750m C2 Row
• 50 Squats
• 750 m C2 Row