Endurance:  Dynamic Drills – 1 mile run

Warm Up:  O-bar row 8-8-8-8

Working Capacity:  5 rounds

• 5 hspu
• 8 chin ups
• 12 burpees

O-lift Skill: 

• Warm up:  Squat hold 3; bounce 3 (3 reps)
• Jump squat hold forward 4 backward 4 x 2
• Drop sets with o bar; hold 4 bounce x 3

Clean 1 – full squat clean 1 = progressive build to 1 RM.

Durability:  4 rounds

• 10 wall squats
• 10 oh wall squats
• 10 wall ball situps

Endurance:  Dynamic Drills – 1 mile run

Synovial Fluid Warm up then; 15 sec squat hold/15 sec jump squat x 2

Phase I:  10.9.8.7……3.2.1 (10 of each then 10 sec rest, 9 of each then 10 sec rest, etc.  After 5th rep no rest)

• Push up
• Jump squat

Kettle Bell Working Capacity

• 4 rounds
• 15 american swings
• 10 double swing pull
• 5 TGU each arm

Durability: 

• 36 reps of each
• squat
• squat jumps
• lunge
• lunge jumps

Endurance:  Dynamic Drills – 1 mile run

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

Strength:  8 @ 70 % 1 RM push press; 6 @80% 1 RM push press; 4 @90% 1 rm push press; 2 at previous 1 RM

Working Capacity:  5 RFT

• 12 push press 95/65#
• 15 pull ups
• 21 pushups

Durability:  3 rounds

• 30 bycycle crunches
• 30 v ups
• 10 cat backs

Endurance:  Dynamic Drills – 1 mile HOT run

Warm Up:  3 rounds

• Run 400m
• 20 Kettle bell slashers
• 10 Goblet Squats

Working Capacity:  4 rounds

• 20 Floor Press
• Row 500m or run 400m
• 20 Push ups

Durability:  3 rounds

• 10 wall squats
• 10 OH wall squats
• 10 windmill (r/l)

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  3 rounds

• 10 burpees
• 10 pull ups
• 10 kettle bell swings
• 10 goblet squats

Phase I.  5 rounds

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  20 Squats/10 Rollovers/20 OH Squats then;

• 4 rounds:
• 5 pullups
• 10 pushups
• 15 squats

Working Capacity:  Row, row, row your Boat!

• 40 Wall Balls
• Row 1000m C2
• 40 Burpees
• Row 1000m C2
• 40 Box Jumps
• Row 1000m C2
• 40 Wall Ball Sit ups

Endurance:  Dynamic Drills ROM – Produce Station run = 2.25 miles

Warm up:  4 rounds

• 10 pullups
• 10 squats
• 10 oh squats
• 10 rollouts
• 10 push ups

Working capacity:  EMOTM remainder is your rest – 25 min.

• 10 deadlift 185/135
• 20 ring dips (strict)
• 20 push press (35/20)
• 20 kettle bell swing (55/35)
• 25 situps

Durability:  60 sec plank holds (front/side/side) x 2

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Synovial Fluid – practice wall touch jumps

• halo/fig 8/around the world/hot potato

EDT Kettle Bell Strength & Conditioning

20:10 x 8

• Box jumps
• towel swing
• romanian dead lift
• squats
• thrusters
• push jerk
• oh walking lunges
• burpees

Endurance:  Dynamic Drills ROM

Warm Up:  3 rounds

• 400m run
• 6 pullups/6 ring dips
• 25 air squats

Strength/Stamina:  3 rounds

• 3 front squats (Max squat)
• 10 x pistol (r/l 5 each side)
• 20 double unders

Working Capacity:

• 30 burpee
• 15 Clean & Jerk
• 1000m row

Durability: 

• 30 wall ball situps
• 30 wheel rollouts

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats / 20 rollovers / 30 oh squats / 20 pushups

BENCHMARK
FIGHT GONE BAD

1 minute of each exercise, complete all 5 with 1 minute rest; repeat 3 x for time!

• C2 row for calories
• Push Press
• Box Jump
• SDLHP
• Wall Ball

Durability:  3 rounds

• 50 GHD
• 50 Back Extensions