Endurance:  Dynamic Drills ROM – run 1 mile

Warm up:  3 rounds

• 10 squats
• 10 rollovers
• 10  1 arm oh squats (r/l)
• 10  pullups
• 10 pushups

Strength:  Push Press 10-8-6-4-2-1

Working Capacity:  5 RFT

• 15 KB swings
• 15 SDLHP
• 15 KB Sit ups ( arm fully extended)

Active Stretch

Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  Synovial fluid movements

30 sec each x 2 rounds

swing/H2H/flip squat/swing

kettle bell ladder

1.2.3……8.9.10

1 swing to flip squat to thruster
1 burpee

then….

2 swing to flip squat to thruster
2 burpee

and so on……

Durability:   4 rounds

• wall squat
• kb situps

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats/20 rollouts then….

• 3 rounds
• 25 wall balls
• 12 pullups

Working Capacity:

• Run 800m
• 20x Bear Complex
• Run 400m
• 20x Bear Complex
• Run 400m

Stretch

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats/30 good mornings/20 rollouts/30 oh squats/30 mountain climbers

Working Capacity:

“Diane”

21-15-9

• Dead Lift 225/185#
• HSPU

Durability:  10 x 100m sprints : 15 sec rest followed by 400m run

Endurance:  Dynamic Drills ROM – 1 mile run

• Warm up:   2 rounds
• 30 squats/30 mountain climbers/30 wall balls

Working Capacity:

• 100 jump ropes
• 400m run
• 50 box jumps
• 400m run
• 50 ball slams
• 400m run
• 50 push ups
• 400m run
• 50 1-arm press floor (r/l)
• 400m run
• 50 situps

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  3 rounds

• 10 burpee
• 15 squat
• 20 push ups
• 15 squat
• 10 pull ups

Strength:  1-1-1-1-1 = Dead hang pullup progression:

• wide grip, narrow grip, bicep grip, mixed grip (r/l) = 1

Working Capacity:  5 RFT

• 6 DHPU
• 10 Rennegade Rows
• 10 DB Press

Durability:  4 rounds

• 10  wheel rollouts
• 10 wall squats
• 10 situps

Endurance:  Dynamic Drills ROM – Run 1 mile or Row 1500m

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

Working Capacity:  For time

Row 30 calories
Thrusters 30 reps
18 pullups
30 kettle bell swings 53#/35#
Row 20 calories
Thrusters 20 reps
12 pullups
20 kettle bell swings 53#/35#
Row 10 calories
Thrusters 10 reps
6 pullups
10 kettle bell swings 53#/35#

Durability:  50 situps/50 flutter kicks

O-Lifting 12noon

Endurance:  Dynamic Drills – Run 800m

Warm Up:  TGU 5 min

 Strength:  8-5-5-5-3-3-1-1 increasing load every set to end with 1 RM

Working Set:

Run 400m

21-15-9 Power Clean & Jerk/pullups

Run 400m

Durability:  Hip Mobility Drills

Dynamic warm-up :

Endurance:  Dynamic Drills ROM – Run 1 mile

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

Working Capacity:  “Hansen – 5 RFT”

• 30 KB Swings 70#/53# RX
• 30 Burpees
• 30 GHD situp

Stretch

Endurance:  Dynmaic Drills – 1 mile run

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

Strength:  Working Backsquats based at 1 RM

• 10 @ 90%
• 15 @ 80%
• 10 @ 90%
• 3 x 5 @ 95%

Working Capacity:

• 4 rounds
• 10 Deadlift
• 20 elevated box push ups
• 15 toes to bar
• 20 jump air squats with PVC pipe
• 200m run

Durability:    50 weighted situps 35# plate