Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Hang from the bar to stretch the body first then….

30 squats/20 rollovers/30 OH squats

15 Power Cleans (65/95)
15 Front Squats
15 Shoulder Press
200 Run , 200 Row, or Jumprope (50s, 25du)
10 Power Cleans (65/95)
10 Front Squats
10 Shoulder Press
400 Run , 400 Row , or Jumprope (200s, 100du)
5 Power Cleans (65/95)
5 Front Squats
5 Shoulder Press
800 Run , 800 Row , or Jumprope (400s, 200d)

Durability:

50 sit ups/50 flutter kicks/10 windmills each arm x 2 (only windmills x2)

Kettle Bell Conditioning Day

Dynamic warmup drills- instructor choice

Endurance:  Dynamic Drills – run 1 mile

Warm Up:  30 squats / last set of 10 hold the odd in the bottom 3 counts and bounce the even : 20 rollovers : 30 OH squats

Warm Up shoulders and hips well and get started….

Strength: BackSquat 10/5/4/3/2/1

 WOD: for time

21 Power clean 95/85 – full squat
15  Push Press 95/65
800 m. run
15 Push press
21 Thrusters
800 m. run
21 clean & jerk same weight as above!

 STRETCH!!!!!!

Endurance:  Dynamic Drills – 1 mile

Warm Up:  30 squats-20 good mornings-20 rollovers-20 RDL-20 OH squats

Working Capacity:               10 rounds:

15x Deadlifts 135# rx
15 pushups

Durability:   3 rounds

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

ENDURANCE:

Dynamic drills – run 1 beautiful mile:)

WARM UP:

30 squats/20 rollovers/ 30 oh squats/20 good mornings/20 situps

20 pushups

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball/14 for women, 10 ft target (Reps)
Sumo deadlift high-pull, 75 lbs/55 for women (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 lbs/55 for women (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats/ 20 rollovers

Then:  3 rounds

10 ring rows
20 wall ball then ball thruster then ball situp 

Working Capacity: 

Strength: Push Press 10/5/4/3/2/1

3 RFT

20 Body Blasters
Sand bag run 400m
15 Body Blasters
Sandbag run 400m
10 Body Blasters
Sandbag run 400m

Durability: 

50 butterfly situp 
 10 windmills each arm x 2 sets

Do a dynamic warm up and then run 1 mile.

With a dumbbell do the first progression to the Turkish get up to stabilize your shoulders x 20 and push ups x 20 = 2 rounds

Load a bench press

5 x 3 x 3 x 3 x 2 x 1

 50 butterfly situps
50 4 ct flutter kicks

 6:30PM Class

Endurance:  dynamic drills – run 1 mile

Warm Up:  3 rounds

20 wall ball
20 pullup
400m run

 Working Capacity:  2 rounds

15 back squats
25 weighted step ups
400m run 

Durability: 

Weighted situps (look through the bumper plates hole overhead) x 30

Flutter kicks 4 ct x 30

Instructor choice for dynamic warmup ( warmup those hips!)

ENDURANCE:  Dynamic Drills – Row 1 mile

Warm Up:  30 squats/20 rollovers/10 Hip rotators ( r/l)/10 box lunges (r/l)/ 10 window washers (r/l) 20 wall balls

Working Capacity:  20 minutes

5 pullups
10 HEAVY KB swings rx 53#
15 squats

Durability:  2 rounds

 row 500m/ 20 GHD/20 back extensions/200m run

Endurance:  Dynamic Drills – 1 mile run

Warmup:  30  squats/20 rollovers/20 good mornings/10 RDL/30 OH squats

Strength:  3 rounds

• 10x DL 225/165
• 20 burpees
• 200m run or 400m row

Working Capacity:  tabata :20s/:10s x 5 rounds

• BB thruster
• HSH
• Leg Levers  – resting position 8″ above the floor