Endurance:  Dynamic ROM Drills – 5 laps

Warm Up:  Synovial Fluid Movements

(A) 30 swing-20 goblet squat-10 hand to hand

TABATA
30:10 x 5 rounds

• High – Low swing
• Flip squat thruster
• 1 – Leg deadlift
• OH lunge
• Push Jerk
• KB situps

Endurance:  Dynamic Drills ROM – Run 1 mile

Warm Up:  4 rounds

• 20 Goblet Squats 35#
• 20 Push ups

Working Capacity: 

• Tabata 20s:10s x4 rounds
• Back Squats Body Weight x 2 sets
• Sprawls x 2 sets
• Box Jumps x 2 sets
• 1 arm Kettle Bell Swings (20 r/20 l)
• Thrusters 95/65# x 2 sets

Durability:

• 50 GHD
• 50 Back Extensions

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  15-12-9

• Thrusters 45#
• Pull ups

Working Capacity:  5 rounds

• 800m run
• 12 Deadlifts 225#/135#
• 2 rope climbs or 12 pullups
• 500m row (keep at 1:55 pace)

Durability:

• 50 GHD
• 50 Back Extensions

“Measure wealth not by the things you have, but by the things you have for which you would not take money.”  Health, solid character, family, true friends, a noble purpose, a …pet.  What else do you need? 

Endurance:  Dynamic Drills ROM – 1mile run

Warm up:  BB Plex = deadlift/row/clean/front squat/push press/back squat = 1 rep x 4 without setting bar down.  4 x burpee chaser.  4 x 4 progressing with weight.

THE FINAL FOUR

• 21-15-9
• Power Clean/Jerk
• Chest to bar pullups
• Box Jumps
• (155# men/#105# women; scale as necessary)

Sled pull with 90 lbs. full length of gym to finish!

Endurance:  Dynamic Drills ROM – 1 mile run

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

HAPPY 52nd BIRTHDAY FRANK KORICAN!!!

FILTHY 52!

• 52 box jumps
• 52 pullups
• 52 kettlebell swings 1 pood
• 52 walking lunges
• 52 knees to elbows
• 52 push press
• 52 back extensions
• 52 wall balls
• 52 burpees
• 52 double unders

Durability:  Stretch. Foam roller!

Endurance:  Dynamic Drills ROM – 1 mile run

Warm up:  10m Turkish Get Ups

Skills:  Rope Climb

Working Capacity:  2 rounds

• 500m row
• 15 OH squats 65/95#
• 500m row
• 15 toes to bar

Durability:

• 40 weighted situps
• 4 x ring planks 30 sec

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:    2 rounds

• 500m run
• 20 pullups
• 20 pushups
• 20 squats

Working Capacity:  5 rounds

• Deadlift HEAVY
• 11 Burpees

Durability:  2 rounds

• 20 GHD
• 20 Back Extensions
• 20 Wheel Rollouts

Endurance:  Dynamic Drills ROM –

Warm Up:  2 rounds

• 20 wall balls
• 20 push ups
• 500m row
• 20 box jumps
• 100m sand bag sprint
• 20 burpees

Working Capacity:  8 rounds

• 8x  SDLHP
• 8x Push Jerk
• 8x Front Squat

Durability:  active shoulder streching.

• Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bear Complex 4 reps of 4 progressive weights – pushup chaser = deadlift,row,clean,front squat, push press, backsquat =1

Strength & Stamina:

• 15 x deadlift @ 85% 1 RM
• 400m sand bag run
• 50 bumper squats

Working Capacity:  5 rounds

• 1 mile run
• 30 KB swing
• 30 pushups
• 15 pullups
• 200m sprint

Finish with 1 mile run

Durability:

20 GHD/20Back Extensions/10 wall squats/10 OH squats