Endurance:  Dynamic Drills – 1 mile run

Warm Up:  10m Turkish Get Ups

Working Capacity:  20 min

• 10 Ring dips
• 4 Hand stand push ups
• 8 HEAVY KB swings 70# RX

Durability:  10 x sprint starts :10s rest inbetween sets

KB Warm up:  Around the world/figure 8/hot potato

Warm Up:  4 rounds

• 10 weighted situps
• 10 2-KB swing
• 10 handstand push ups

WOD:  Tabata  :20on/:10 off; 6 rounds

Swing – FW

Toes to Bar – FW

Military Floor Press – FW

Snatch – FW

Burpee – FW

*****after the completion of 6 rounds for the exercise farmers walk around the whole gym with 2 HEAVY KB’s*****

Durability:  3 rounds

100m Sand Bag Run
KB Slasher (10r/10l)

Endurance:  Dynamic Drills – run 1 mile

Warm Up:  3 rounds

• 30 squats
• 400m run

2nd part:  3 rounds

• 10  pullups
• 10 pushups
• 50m bear crawl

Working Capacity:   3 rounds

• Floor Wipers 20x
• Box Jumps 20x

Stretch

 

Endurance:  Dynamic Drills – 1 mile run

Warmup: 

Working Capacity: 

• 20 x Thrusters/20 KB swings/20x pullups Run 200m
• 15  x Thrusters/15 KB swings/15x pullups Run 200m
• 10 x Thrusters/10 KB swings/10x pullups Run 200m

Durability:

50 GHD/50 Back Extensions

Endurance:  Dynamic Drills – 1 mile run return and do 30 squats/20 rollovers and 30 oh squat

Warmup:  Bear Complex (6)  = Hang clean/front squat/push press/back squat  * while partner is doing bear complex the other partner is doing burpees until partner is done; complete 3 rounds each.

WOD:  20 amrap (20 min)

1. Curtis P x 5= lunge right, lunge left, push press
2. Manmaker x 5
3. Pull up x15
4. run 400m 

Durability:  Stretch…..

Endurance:  Dynamic Drills – 1 mile run

HAPPY BIRTHDAY TIFFANY KORICAN
22 REPS OF….

H ave a few squats                 22 or each exercise

A nd a few rollovers

P ush ups next

P lyometric box jumps

Y ou can then lunge

 

B ox jumps again

I love pullups

R ow (r/l)

T hen some wall balls

H ow about some situps

D ead lifts

A add in some push press

Y ou an jump rope with double unders (62 if regular)

 

T o the corner of Boardwalk for a run

I like knees to elbows

F ront squats

F orward lunge steps

A nd backwards lunge steps

N o your not done yet……thrusters

Y ikes pullups at the end………..

 

Endurance:  Dynamic Drills -1 mile run

HAPPY BIRTHDAY TIFFANY KORICAN
22 REPS OF:

H ave a few squats                 22 or each exercise
A nd a few rollovers
P ush ups next
P lyometric box jumps
Y ou can then lunge

B ox jumps again
I love pullups
R ow (r/l)
T hen some wall balls
H ow about some situps
D ead lifts
A add in some push press
Y ou an jump rope with double unders (62 if regular)

T o the corner of Boardwalk for a run
I like knees to elbows
F ront squats
F orward lunge steps
A nd backwards lunge steps
N o your not done yet……thrusters
Y ikes pullups at the end………..

 

Endurance:  Drills – 1 mile run

WarmUp:  3 rounds

• 20 squats
• 10 rollovers
• 10 pullups
• 20 situps

Working Capacity:   Ten rounds

• 95 rx/65 rx Thrusters x10
• Ring pushups x 10

Half Marathon Training:  3 mile run

 

Endurance:  Dynamic Drills – 1mile run

Warm Up:  10 reps;4 rounds

• Swing
• Figure 8
• Hot Potato
• Halo
• Jumping squats

Kettle Bell Ladder

1. Clean x10 (r/l)
2. Double Pull x10
3. Goblet Squat x10
4. Burpees x 10

Durability:  3 rounds

• 10 OH wall squats
• 10 kettle bell situps

FOAM ROLLER!

 

Endurance: Dynamic Drills – 1 mile run

Warm Up:  30 squats/20 rollovers

Working Capacity:  “ADAM BROWN”

2 ROUNDS FOR TIME OF:

Deadlift 24 reps
Box Jumps 24 reps
Wall Balls 24 reps
Bench or Military Press 24 reps
Box Jumps 24 reps
Wall Balls 24 reps
Clean 24 reps

Durability:

Sprints w/ 10 sec rest x 10