Endurance:  Dynamic Drills ROM – run 1 mile or row 1600m

Warm Up:  30 squats – 20 rollovers – 30 OH squats – 10 push ups -
10 pull ups – 10 situps – 10 wall balls

• Working Capacity:
• 30 hand stand push ups
• 40 pullups
• 50 KB swings 1.5  pood
• 60 situps

 

• 70 burpees

Endurance: Dynamic Drills ROM – 500m row

Synovial fluid warmup – squat sets

KETTLE BELL MANIA

10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Press R/L
10 Russian Swings
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up KB Cleans
10 Double KB Cleans
10 Thrusters
10 Snatches R/L

Durability:  30 KB Situps

Endurance:  Dynamic Drills ROM – 1000m row

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

Hip mobility

Working Capacity:   “NANCY”

• 5 rounds for time
• 400m run
• 15 x OH Squats 95#

Endurance:  Dynamic Drills ROM – 1 mile Run

Warm Up:  25 Cousins = wall ball; drop but to the floor bringing ball over head for a sit up, come to squat position and repeat = 1

25 Dive Bombers (aka. Hindu pushups)

Instructor Skill:  TGU with O-bar work

Working Capacity:  2o minutes MAX OUTPUT

• 5 pull ups
• 10 push ups
• 15 squats

Durability:

• 50 GHD
• 50 Back Extensions

• 30 squats, 20 roll outs, 30 OH squats

Endurance:  Dynamic Drills ROM – Run 1 mile or if raining 8 suicide drills

Warm Up:  30 squats/20 situps/ 20 pushups (x3 rounds)

Working capacity:  AMRAP 20 minutes THIS IS A PUT OUT EVOLUTION!!!!

15 kb swing
15 knee to elbow
200m run (down and back in gym)
15 kb swing
15 knee to elbow

Durability/Awareness:  L sits on the box 30 sec/wall sit 30 sec repeat x4

 

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bar Bell Complex (progressive weight of 4 sets of 3) w/ 5 burpee chaser

Stamina:  4 rounds, not timed:  3 x Front Squat @ 3RM, 15 x wall ball sit-up, sand bag jog (HEAVY) down and back gym

Work Capacity: 

Part I:  800m run (down and back to bike rack x4)

Part II:  50 x Curtis P = racked lunge right; racked lunge left; push press = 1

Durability:  Plank hold 60 sec x 4.        

Stretch

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bar Bell Complex (progressiive weight of 4 sets of 3; many can stay at 45lb. but 4 x with burpee chaser; repeat 4x)  w/ 5 burpee chaser

Stamina:  4 rounds, not timed:  3 x Front Squat @ 3RM, 15 x wall ball sit-up, sand bag jog (HEAVY) down and back gym

Work Capacity: 

Part I:  800m run (down and back to bike rack x4)

Part II:  50 x Curtis P = racked lunge right; racked lunge left; push press = 1

Durability:  Plank hold 60 sec x 4.  Stretch

 

Endurance:  Dynamic Drills ROM – 800m run

Warm up:  Synovial fluid

                          30 sec x 2

• around the world
• halo
• h2h swing
• figure 8

“EDT” Kettle Bell

20:10 x 8

• swing
• 200m run
• goblet squats
• 200m run
• push ups
• 200m run
• 1 arm thrusters (r/l)
• 200m run
• burpee
• 200m run

Endurance:  Dynamic Drills ROM  – run 1 mile

Warm up:  Turkish Get Ups 10 minutes

Skills:  Hang Cleans 65% 3 x 3 x 2 x 2 ; 75% 3 x 3 x 2 x 2

Working Capacity:  20 minutes AMRAP

• 75# Thrusters x 15
• Pull ups x 15
• 200m run