Endurance:  Dynamic Drills – 1 mile run

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

Preparation:  Bergner Warmup PVC

Work Capacity:  8 RFT: 

• Frog Complex  with burpee chaser
• Run 400M

Durability:  100 flutter kicks.  100 leg levers.

Notes:   Frog Complex:  perform 6 reps of:  Squat Clean, thruster, back squat, back-thruster, then do 6 burpees.  Endeavor to flow through the sequence and not put the bar down. 

OLIFTING

Endurance:  Dynamic – 1 mile run

Warm Up: 

Hold squat 3 counts; bounce 1 = 10
Jump squats holding butt to ground forward & back x 2

Bergner warmup progression

Drop sets off the rack; front and back

O-LIFT WOD

800 m run
25 Power Snatch 95#/65#
400m run
50 Kettle Bell Swing 1.5 pood/1 pood
25 Power Snatch
800m run

Durability:  Dead hang pull up sets 3×3x3×3

• wide grip
• narrow grip
• bicep grip
• mixed grip right
• mixed grip left

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Synovial fluid drills ; halo/swing/figure 8/hot potato/even odd squat holds

EDT Kettle Bell

20:10 x 8

• Swing
• Hindu Pushup
• Goblet Squats
• Romanian deadlifts
• Double clean – pull

Durability:  2 rounds

• 10 OH Wall squats
• 10 Windmills (r/l)
• 10 Kettle bell situps

Endurance:  Dynamic Drills – Run 500m

Warm Up:  2 rounds

• 20 leg swings (r/l)
• 30 squats
• 20 good mornings
• 10 wall balls

Working Capacity:  5 rounds “Roy”

• 15 Deadlifts
• 20 Box jumps
• 25 Pull ups

Durability:

Plank holds 60 sec/60 sec rest – front/side/side

Endurance:  Dynamic Drill – 1 mile run

Warm Up:  2 rounds

• 20 jump squats
• 20 OH squats
• 10 pullups
• 10 pushups

Working Capacity:  4 rounds

• 15 OH Weighted Squats
• 20 Burpees
• 800m run

Endurance:  Dynamic Drills – 800m run

Warm Up:  30 squats/20 rollovers/ 30 OH squats / 20 pushups (hands must leave the floor/chest to floor)/ 20 good mornings.

Working Capacity:  6 rounds

• 5 Dumb Bell Manmakers
• 100 ft. Waiters Walk
• 200m run

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 10 Windmills (r/l)

Endurance:  Dynamic Drills – 800m run

Turkish Get Ups = 10m

Warmup:  Barbell Complex 4 round of 4 sets w/burpee chaser

Strength:  Find 3 RM Shoulder Press

Stamina:   5 rounds

•  3 Push Press 85% of 3 RM
• 6 Body Blast
• 200m sand bag run

Working Capacity:  3 rounds of 4m AMRAP with 1 min rest inbetween rounds

• 4 Power Cleans
• 8 Push ups
• 12 air squats

Durability:

100m x 10 sprint starts w/15 sec rest inbetween

Endurance:  Ladder Drills

Warm Up:  30 squats/20 rollovers/20 good mornings

Kettle Bell Day

• 800m run
• 100 Kettle bell swings
• 9 pullups
• 9 pushups
• 600m run
• 75 Kettle bell swings
• 15 pullups
• 15 pushups
• 400m run
• 50 Kettle bell swings
• 21 pullups
• 21 pushups
• 25 Kettle bell swings
• 27 pullups
• 27 pushups

Durability: 

• 30 4ct. flutter kicks
• 10 toes to bar
• 20 weighted situps

Endurance:  Dynamic Drills – 800 m run

Warm up:  10min Turkish Get Ups

Stamina:  3 rounds

• 3 Thrusters @ 90% of 3 RM
• 10 Clapping Push ups
• Hip Mobility

Working Capacity:  3 rounds; 1 min of each exercise with 1 min rest after each round:

• Dumb bell snatch 10x (alternate arms on rounds)
• Kettle bell swing
• Wall Balls
• Burpees

Durability:

• 10 x 100m sprints; 15sec rest in between

Endurance:  Dynamic ROM – 1 mile run

Warm Up:  30 squats/20 rollovers/10 good mornings

Working Capacity: 

21-15-9

• Dead Lift
• GHD
• Ring Push Ups
• after 21 run 800m
• after 15 run 600m
• after 9 run 400m

Durability: 

• 10 wall squats
• 10 oh PVC narrrow grip wall squats
• 10 windmills (r/l)