Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:  100 pushups

Working Capacity:

Every minute on the minute for 15 minutes

• 5 box jumps
• 10 air squats
• 15 situps

Durability:  3 rounds

• 10 windmills (r/l)
• 10 wall ball situps
• 10 wheel rollouts

Endurance:  Dynamic Drills ROM – 5 laps

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

Strength:  3 rounds

• 10x deadlift (275#/185#)
• 50 double unders

Working Capacity: 

• Row 1000m
• DB full squat snatch 50x (alternating hands)
• Row 750m
• DB full squat snatch 35x (alternating hands)
• Row 500m
• DB full squat snatch 20x (alternating hands)

Durability:  2 rounds

• windmills 10 (r/l)
• wall ball situps 10
• wheel rollouts 10

Endurance:  Dynamic Drills ROM – 1 mile run or 10 suicide laps

Fight Gone Bad Tabata

1 minute at each station with MAXIMUM EFFORT x 5 rounds = 2 minute rest inbetween each ROUND!

• Wall Balls (20# men/14 women)
• Push Press (75 men/55 women)
• Row
• Box Jump
• SDLHP (75 men/55 women)

Endurance:  Dynamic ROM Drills – 1 mile run

Warm up:  Bear Complex (45-55-65-75-85-95) 3 sets each weight

Working Capacity:  3 rounds

• 1000 m row
• 12 Clean & Jerks

Stamina:  2 rounds

• 10 manmakers
• 20 box jumps

Endurance:  Dynamic ROM Drills – 5 suicide laps

Warm Up:  30  sec ea of: 3-level swings/H2H swing/figure 8 upper cut

EDT KETTLE BELL STRENGTH & CONDITIONING

30:10 x 8 sets

• 2 level swings
• goblet squats
• hindu pushups
• clean & push press
• thrusters
• kb situps

Endurance:  Dynamic ROM Drills

Warm Up:  Sprints: 

• 4 x 400m (45 sec rest) first 400 @ 75% speed; full out after that!
• 6 x 200m (30 sec rest)
• 8 x 100m (15 sec rest)

Working Capacity:  5 rounds

• 800m run
• 30 x KB swing
• 30 x alternating push ups to pull ups each round

Durability:

• 50 GHD
• 50 Back Extensions

Endurance:  Dynamic ROM Drills – 1000m Row C2

Warm Up:  3 rounds

• 30 wall balls, 400m run

Stamina:  5 rounds

• 3 thrusters @ 90% of 1 RM
• 15 pull ups
• jingle jangle

Working Capacity:  AMRAP 18m (HAPPY BIRTHDAY ALEX 18th!!)

• 5 push press (95/75#)
• 5 oh squats (same bar; do not set the bar down)
• 5 burpees

Stretch, refuel and hydrate!

Endurance:  Dynamic ROM Drills – Run 1 mile

Warm Up:  5 rounds

• 10 pullups
• 15 box jumps
• 20 weighted walking lunge steps

Working Capacity: 

• 21-15-9
• Ring dips
• Thruster
• Sit ups

Durability:

• Stretch,  foam roller

Endurance: 

Dynamic ROM Drills – 1 mile run

Warm Up:

• 21-15-9 Thruster
• SDHP (same weight on bar)
• Run 400m BETWEEN sets

Working Capacity:  “The Last 50”

•  Front Squat total of 50

Every minute on the minute do 5 push-ups and 5 squats

 Durability/Awareness:  50 GHD situps/50 back extensions

Endurance:  Dynamic ROM Drills – 1 mile run

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

Stamina:  5 rounds

• 7 DB Push Press 35/25#
• 7 OH Squats 65/45#
• 7 Ring Dips

Working Capacity:   AMRAP 20 minutes

• 4 Hand stand push ups
• 6 Power clean squat
• 8 Wall Balls

Durability:  2 rounds

• 30 Wall ball situps
• 10 Windmills (r/l)