Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:

• 500m C2 Row/40 squats/30 situps/20 pushups/10 pullups

Working Capacity:   5 rounds

• 15 OH Squats
• 10 Knees to elbows
• 5 Hand stand pushups
• 500m C2 Row

Strength & Stamina:  Working Snatch; Bergner warmup/2-4-6 in. snatch/power snatch/full squat snatch/build

Durability:  KB Swings 20:10 x 8

Stretch, roll…..

Endurance:  Dynamic ROM – 10 laps in gym

10 Swings/10 over head swings/10 swings/10 over head swings

 KETTLE BELL BREATHING:

1.2.3.4.5.6.7.8.9.10 Swings – After 1 swing 1 breath; 2 swings 2 breaths; 3 swings 3 breaths and so on.  Breath as much as you want during exercise but when you stop breathe the number of swings and begin again.  Do not faulter; it is important to count your breath!!

1.2.3.4.5.6.7.8.9.10 Kettle Bell Squats – same format

1.2.3.4.5.6.7.8.9.10 Thrusters – same format

1.2.3.4.5.6.7.8.9.10 Kettle Bell Step Ups on box – same format

1.2.3.4.5.6.7.8.9.10 Kettle Bell Push Press – same format

1.2.3.4.5.6.7.8.9.10 Kettle Bell HEAVY Deadlifts – same format

Durability: x 3 rounds

10 Windmills each arm
10 Kettle bell situps

Endurance:  Dynamic ROM Drills – 1 mile run

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

Working Capacity:

• 15 Squat Clean 95/135 lb. rx
• 30 Toes to hands
• 30 Double Unders
• 30 Push Press 35 lb. rx
• 30 Push Jerk 35 lb. rx
• 15 Thrusters 95 lb. rx
• 30 Pullups
• 30 Burpees
• 300 ft. Walking Lunge 25lb. plate

Stretch, refuel.

Endurance:  Dynamic ROM Drills – 1mile run

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

BENCHMARK DAY!
“GRACE”

30 Clean & Jerks for time!
135 men/95 women Rx

(appropriate weight as needed)

Durability:  1mile run or 2000m row; stretch & foam roller

Endurance:  Dynamic Drills ROM – 10 laps in gym

Warm Up:  5 Jumping Pullups/10 pushups/ 20 air squats/ 30 sit ups for 4 rounds

Working Capacity:   4 rounds

“Kelly”

• 400 m run 4 down and back in gym
• 30 Box Jumps
• 30 Wall Balls

Durability:  3 rounds

• 20 Mountain Climbers
• 20 4 ct. Flutter kicks
• 20 Fire Hydrants ( each leg )

Squat Cleans

Brandon Littlejohn

Brandon Littlejohn

Amy Carpenter 90#

Mark Carpenter 155#

Brandon Littlejohn 155#

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Ball Cleans 5 minutes

Working Capacity:   4 rounds

• 12 Ball Cleans 
• 12 Power Clean Squat 95/65# rx
• 12 1-arm OH squat 35/25# rx ( each arm )
• 12 1-arm Snatch 35/25# rx ( each arm )
• 12 air squats

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  3 rounds

• 25 Push ups
• 25 OH Squats PVC
• 400 m run

Working Capacity:   5 rounds

• 5 Pull ups
• 10 Air Squats
• 15 KB Swings 53# rx

Strength:  Working 3 RM Back Squat

Stamina:  5 rounds

• 2 BS @ 3 RM
• 5 Manmakers 35# rx
• Hip Mobility

Durability:  C2 Rower

• 2 x 800m Sprints / 2 minute rest inbetween
• 4 x 400m Sprints / 1 minute rest inbetween
• 6 x 200m Sprints / 30 sec rest inbetween
• 8 x 100m Sprints / 15 sec rest inbetween

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  10 squats/10 OH squats x 2 rounds

Working Capacity:  3 min MAX effort followed by 1 minute rest inbetween each exercise

• Power Cleans 135#/95# rx
• Wall Balls
• Thrusters 95#/65# rx
• Box Jumps
• Push Press 95#/65# rx
• Burpee

Stamina:  5 rounds

• Squat Cleans x 3  @ 90% 3 RM
• 15 SDLHP 53# rx
• 15 4ct Mountain Climbers

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• Stretch inbetween each set

Endurance:  Dynamic Drills ROM – 1 mile run

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

“Benchmark Barbara!”

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

5 rounds for time!!

CONGRATS TO ALL WHO PARTICIPATED AND SUFFERED IN SILENCE!