Endurance:  Dynamic ROM – 1 mile Run

Warm Up:    3 rounds

100 m 35lb. weighted walking lunge – 50 m broad jump – 150 m run

Working Capacity:   5 rounds

• 20 Push Press 65#
• 20 Burpees
• 20 Ring Push Ups
• 20 Box Jumps

Durability:

• 50 Wall Balls
• 50 Roll outs

Endurance:  Dynamic ROM Drills – 1 mile run

Warm up:  3 rounds

• 20 wall balls
• 20 box jumps
• 500m Row C2

Strength:  Working FS Clean

Working Capacity:  3 rounds

• Full squat clean thruster 15
• Knees to elbows 15
• Push ups 15
• 200m Row C2 or 4 laps in gym

Durability: 

• 50 Wall ball situps
• 50 Wheel rollouts

Olympic Lifting:

• Hip mobility
• Bergner warm up progression PVC then training bar
• Review of clean & jerk form
• Clean & Jerk PR’s (build)
• Stretch

Kids Class:

• Dynamic ROM Drills – Sprints
• 30 squats/20 rollouts/30 OH squats
• Skills :  Ring Dips
• WOD:  3 rounds
• 10 ring dips
• 10 squats
• 10 broad jumps

Games followed…..

Endurance:  Dynamic ROM Drills – 5 suicide laps

Warm Up:  Synovial Fluid  followed by 30 swings/30 H2H swings/ 30 3-level swings

EDT 30:8 sets

• Swings – 8
• Waiters Walk
• American Swings – 8
• Waiters Walk
• 1-leg Dead Lifts – 6
• Waiters Walk
• Thrusters – 8
• Waiters Walk
• Push Press – 8
• Waiters Walk
• Burpees
• Waiters Walk

Stretch

Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up: 

• 50 squats/40 situps/30 pushups/20 pullups

Working Capacity:    4 rounds

• 5 Turkish Get Ups (r/l)
• 10 Snatch (r/l)
• 15 One arm swing (r/l)

Durability:

Sprints Run or Rower C2

• 8 @ 200m
• 2 @ 400m

Stretch, refuel and hydrate.

Endurance:  Dynamic ROM Drills – 1mile run

Warm Up:  Bar Bell Complex; 6 deadlifts/6 hang power cleans/6 push press (6 rounds w/progressive weight) 5 burpees after each set

Strength:  Front Squat RM

Stamina:  5 rounds

• 3 Front squats @ 90% 3 RM
• 10 Jump squats
• 15 Kettle bell swings (53# Rx)

Working Capacity:     30-20-10

• HSPU
• Ring dips
• Push ups

Durability:  1 mile run

Dynamic ROM Drills – 10 laps in gym

Warm Up:  30 squats/20 rollovers/30 OH Squats

 Strength:  Working Front Squat

 Stamina:  3 rounds

• 10 Front Squat
• 10 Pull Ups
• Down & Back Forward Lunge in Gym

Working Capacity:  4  rounds

• 20 Box Jumps
• 20 Ball Slams with D balls 
• 20 Heavy KB Swings
• 20 Wall Balls

 Durability:  3 rounds

•  100 (1 toss per person = 1)Partner Dynamax Ball tosses

Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:  Turkish Get Ups (TGU) 10 min.

Strength: Working 1 RM Thruster

Stamina:  3 rounds

• 3 Thrusters @ 90% of 1 RM
• 20 Weighted Step Ups
• Buddy Wheel Barrel down & back

Working Capacity:

• 50 Burpees
• 5 laps in gym
• 50 Curtis P’s
• 5 laps in gym
• 50 Burpees

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Tabata 20:10 x 8

Push ups/Situps/Pull ups

2 rounds of:

• 50 squats
• 15 SDLHP 53lb.
• 30 sec L Sit

Strength & Stamina:

21-15-9

Clean & Jerk
Ring Dips

Durability:  2 rounds

•  30-2 ct. bicycle crunches
•  30 Hands to toes

Kettle Bell Strength & Conditioning Day!

Dynamic ROM Drills – 10 laps run in gym

Warm Up:  Synovial Fluid warm up/ grip strength

• 50 Towel Swings (light)
• 50 Towel Swings (heavy)
• 10 Inverted Push press (r/l)
• 10 Heavy Inverted Push press (r/l)

WOD:     30-20-10

• Heavy Towel Swings
• Ring Pushups

Durability:  3 rounds

• 10 Windmills (r/l)
• 10 Center Reach windmills (r/l)

Endurance:  ROM Drills – 1 mile run

Warm Up:  Bar Bell Complex (3 progressions in weight with 4 reps each followed by push up chaser!)

Strength:  Work to 1 RM Back Squat

Stamina:  5 rounds

• 3 x BS @ 90%  1 RM
• 10 x burpee – KTE
• Jingle Jangle

Working Capacity:  2 rounds

• 1000 m C2 Rower
• 25 Thrusters
• 25 1 -arm snatches

Durability:

90 second plank/50 x 4count flutter kicks/hip mobility