Endurance:  Dynamic Drills – 1 mile run

Warm up:  21-15-9

• Double unders
• Weighted situps

Working Capacity:   3 rounds

• 1000m row
• 20 x thruster
• 20 x burpees

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  10 min of turkish get ups

Strength:  Bench Press 5 x 5 x 5 x 3 x 2 x 1

Stamina:  15 x Bench Press @ 90% of 1 rm

Working Capacity:  15 min

• 20 x KB Swing 53# Rx
• 20 x Wall Ball 20# Rx

Durability:

3 sets of 5 – over unders (hanging from pull up bar in L position; legs over then under O bar on rack)

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  20:10 x 3

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

Kettle Bell Working Capacity

• 50 Half rotational switches
• then….
• 3 rounds
• 10 weighted step ups
• 10 russian swing
• 10 american swing
• 10 goblet squats
• 10 clean & jerk
• 10 swing
• run 200m

Durability:

30 weighted situps

RUNNING CLINIC

Lisa Hesse
Women In Motion

Endurance:  Dynamic Drills – 1 mile run

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

Wod:  Fight Gone Bad “Tabata” 

3 rounds

• Push Press (75/55)
• Box Jumps
• SDLHP (75/55)
• Wall Balls
• Row for Calories

Durability:    2 rounds

• 10 OH weighted squats with kb
• 10 windmills (r/l)
• 20 GHD
• 20 Back Extensions

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:   5 rounds

• 5 pull ups
• 10 push ups
• 15 air squats

Frogie Complex:  6 x 4

• Squat clean to thruster to back squat to back thruster

Working Capacity:   5 rounds

• 3 squat clean @ 80% of 3 RM
• 10 KTE
• Hip Mobility
• 200m run

Durability:  3 rounds

• 20 wheel rollouts
• 20 wall ball situps

Endurance:  Dynamic Drills – 500m run

Warm Up: Complete 10 BB Complex =  deadlift, hang clean, up right row, front squat, push press, back squat = 1

Stamina: 

•          15 Dead lift @ 90% of 3 RM
•          30 Front Squat
•          400m Sand Bag

Working Capacity:  15 minutes of:

•                    5 x OH Squat 
•                    5 x SDLHP

Durability:  500m Run; Stretch!

Endurance:  Dynamic Drills ROM – Run 500m

Warm Up:  Synovial Fluid Warmup = Halo/Around the World/Swing/Fig 8   30 sec of each x 4 sets

WOD

“EDT” (Escalated Density Training = work hard for 20 sec VERY HARD

20:10 x 8 

Jumping Air Squats
Kettle Bell Swings
Push Ups ( one the bell)
Kettle Bell Squats
Knees to Elbows
Kettle Bell Sit ups 

Durability:

30 sec hold planks (various positions) Stretch & Hydrate!!!!

3…2….1 GO!

Endurance:  Drills then move into the following…..

Warm Up:  50 double-unders or 100 regular, 30 KTE

Strength:  Work to 1RM Push Press (PP)  ONLY FOR INSTRUCTORS

Stamina:  5 Rounds, not timed:  3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R , Roll overs w/ PVC

Work Capacity:  Yosemite – For time: 

• 20 Squat Cleans (use either DB or O bar), 30 Pull-ups, Run 500 Meters
• 30 Pull-ups, 30 KB Swings , Run 500 Meters
• 30 KB Swings, 20 Squat Cleans, Run 500 Meters

Durability: 30 x 4 count flutter kicks.  30 x good morning darlings

Endurance:  Dynamic Drills – run 1 mile (hot!!)

Warm Up:  30 squats – 20 rollover in squat position – 30 oh squats

WOD:

5 L pullups
21 Thrusters 95/65
run 500m
50 Burpees
run 500m
75 Jumping air squats
run 500m
100 situps
run 500m
21 Thrusters 95/65
5 L pullups

Durability: 100m x 10 sprints w 30sec rest in between (oh yeah, with the sand bag:)

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  3 rounds

• 10 Ring Pikes
• 5 Ball Cleans
• 5 Ball Thrusters

Strength:  Military Press 15-10-5-3-2-1

WOD:

Tabata KB Swing 55/35 / pushups / DB push press 35/25 (do not set the weight down)

20 sec work 10 sec rest x 8 rounds

Durability:  3 rounds

25 GHD/25 Back Extensions