Endurance:  ROM Drills – 1 mile run

Warm Up:  20 Turkish Get Ups 35# first set/25# second/35# third/25# fourth of 5 each arm for a total of 20.

Working Capacity:

• 1 mile run
• 21 Burpees
• 21 Thrusters 65#
• 800m run
• 15 Burpees
• 15 Thrusters 65#
• 400m run
• 9 Burpees
• 9 Thrusters 65#

Durability:  2 rounds

• 35# incline weighted situps
• 30# windmills (r/l) 10 of each

Endurance:  Dynamic Drills ROM – 5 suicide laps or 1000m row

Warm Up:  40 double unders or 100 regular

• 20 situp
• 20 flutter kicks (4 ct)

 Working Capacity:

AMRAP in 15 Minutes:

• 3 Pull-ups (chest 2 bar; NO BANDS, slow on the negative)
• 6 Push-ups
• 9 OHS

3 Rounds:

• 25 Toes to Bar (or knees to elbows but try toes to bar!)
• 25 Double Unders or 50 Jump Ropes

Durability:

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

Endurance: Dynamic Drills ROM – 5 suicide laps

Warm Up: 

 50 squats, 40 situps, 30 pushups, 20 pull ups

 Strength: Front Squat

 Stamina:  4 rounds

•  3 Heavy Front squats
• 10 jump squats
•  20 pushups

 Working Capacity:

75 burpees
10 laps down and back in gym or 1000m row
50 thrusters
5 laps down and back in gym or 500m row
25 GHD situps
Run 10 laps down and back in gym or 1000m row

Durability:  Stretch, foam roller therapy

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Barbell Complex 45-65-75-85-95 lb. x 5
followed by burpee chaser.  (weight appropriate)

Strength:  Working Deadlift

Stamina:  5 rounds

• 10 x deadlift
• 5 x body blast = 5 burpee/5 pullups/5 knees to elbows
• 20 box jumps
• waiters walk w/OH weight 35 # (or weight appropriate) down and back in gym

Stretch, refuel, roll

Endurance:  Dynamic Drills ROM – 5 laps

Warmup:  Synovial Fluid followed by:

• 30sec of each:
• 3 level swing
• figure 8 upper cut
• around the world
• hand to hand

Kettle Bell “EDT”
30 sec

• Clean/Jerk/OH Squat
• Russian Swing
• Hindu Pushup
• Knees to Elbows
• American Swing
• Thruster

Durability:

5 laps around gym, stretch, foam roller

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  1000m row C2 then;

21-15-9

• Push Press
• Pullup

Working Capacity:  20 minutes

• 5 x burpee
• 10 x squats
• 15 x SDLHP 53-70# rx

Durability: 

• 20 GHD
• 20 Back extension
• 90 sec plank hold

Endurance:  Dynamic Drills ROM – 5 suicide laps

Warm Up:  30-20-10

• box jumps
• push ups
• squats

Strength:  1 RM squat clean

Stamina:  15 x squat clean @ 90% 1 RM/ 50 x jump squats/50 x weighed situps

Working Capacity:       21-15-9

• hand stand pushups
• ring dips

Durability:  Sprint = 2 x 800m (1 min rest) 2 x 400m (45 sec rest) 5 x 200m (30 sec rest)

Foam roller & stretch!

Just to review, omega-3 and omega-6 are known as “essential” fatty acids because the body can’t produce them itself. So, it’s up to us to incorporate them into our diet. The typical Western diet is rich in omega-6. (Think corn, soy, peanut, safflower, and other oils.) As for the prevalence of omega-3? Not so much. (Think fish, flax, algae, walnuts, and animal products from grass fed livestock.)

We talked about the importance of ratio last time. Experts estimate that the typical American diet has as much as 30 parts omega-6 to 1 part omega-3 (30:1). Uff da.

As we said last time, there’s some squabbling to be certain about the proper ratio. Some nutritionists go as high as 4:1. Others suggest 2:1. But since we’re all about the primal here, we’re taken in by the ratio most experts agree characterized hunter gatherer diets. And that would be an elegant 1:1 ratio. You gotta love simple.

So, what’s with the bickering about ratios anyway? The fact is, omega-3 keeps omega-6 in check. Omega-6, when left to its own devices, wreaks havoc, inciting and oxidizing LDL in the body (a real cholesterol threat). Lower ratios have been associated with higher bone density and decreased risk for diabetes, arrhythmia and heart disease.

Among other cultures, the ratio is much more favorable, and death from heart disease is much lower. Greenland Eskimos, because of high fish consumption, are estimated to have a 1:1 ratio. According to one study, their rate of death due to heart disease is approximately 15% of what it is for those in the U.S. and Europe who eat a typical Western diet.

Furthermore, the traditional diets of the Mediterranean and Okinawa, Japan, are characterized by high levels of omega-3 fatty acids and a low 6 to 3 ratio of 4:1 or less.

Ratios have also been assessed in the context of particular diseases and physiological conditions. A 2:1 ratio was found to reduce inflammation associated with rheumatoid arthritis, while even a 5:1 ratio relieved symptoms in those with asthma.

With all the fervor over omega-3 fatty acids, there’s a lot of questions out there regarding recommended amounts. The World Health Organization recommends two servings of fish (particularly fatty fish like salmon, herring, sardines and mackerel) as well as the use of oils containing omega-3. Other experts recommend three to four servings of low toxin fish each week.

And how much is too much, especially if you choose to take an omega-3 supplement? Or is there such a thing? Although there isn’t an official RDA for omega-3 fatty acids, you can consider anywhere between 1-3 grams daily to be optimal. There is some concern about the fatty acid’s ability to thin the blood too much with higher doses. We’d advise talking with your doctor about beginning a supplement. If you’re taking a blood thinner or a daily aspirin regimen, that conversation and perhaps some monitoring will be essential. There has been some indication that larger doses of omega-3 fatty acids can be (in very rare cases) associated with an increased risk of stroke. Many doctors will also suggest that you stop taking the supplement within a week or more of surgery. With all that said, supplementing your diet with a high-quality omega-3 fatty acid supplement is, in our estimation, one of the best things you can do for your body.

Endurance:  Dynamic Drills ROM – 5 suicide laps

Warm Up:  3 rounds

• 500 m Row or 10 laps gym
• 21 Kettle Bell Swings
• 12 Pullups

Working Capacity:   7 rounds

• 10 Dead lifts
• 8 Ring Dips
• 20 Situps

Durability:  3 rounds

• 20 Kettlebell situps
• 20 Wall Squats
• 20 4 ct. flutter kicks

HAPPY BIRTHDAY JULIE!!!  YOU SERIOUSLY ROCK!!

GUESS WHAT JULIE LIKES….D-BALL HELL!!!

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  50 OH Squats PVC/25 Tuck Jumps

Working Capacity:

• 500 m row
• 10 Deadlifts 225/135
• 35 Ball slams
• 20 Box Jumps
• 35 Ball slams
• 30 KB Swings 53/35
• 35 Ball slams
• 40 Wall Balls 20/14
• 35 Ball slams
• 50 OH walking lunges with weight 25lb
• 35 Ball slams
• 500 m row

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 20 Wall Squats