Endurance: Dynamic Drills – 1 mile run

Warm Up:  5 x 5

• RDL
• Hang pull
• Elbows high & wide
• Front squat

Working Capacity:

400 ft. walking lunge
50 – 1 arm snatches (each arm)
400 ft. walking lunge

Durability:

50 situps
50 leg levers
50 window washers

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  3 rounds

10 pullups
10 pushups
20 squats
10 rollovers
20 OH squats
10 situps

Working Capacity:

3 RFT

 30 double unders or 60 regular
30 box jumps
15 OHS squats
400m run

 Durability:  3 rounds

10 wheel rollouts
10 windmills each arm
10 OH kb squats each arm

Endurance:  Drills

Warm Up:  Synovial Warm up

:20s

• swing
• hot potato
• halo
• figure 8
• figure 8 upper cut
• swing

Kettle Bell Wod:

• 30 swing
• 20 thruster
• 20 goblet squat
• 20 kb step up
• 20 clean (r/l)
• 20 snatch (r/l)
• 30 swing

Durability:   3 rounds

• kb situps
• windmills 10 each arm
• 10 x kb oh squat ( 1 arm)

Endurance:  Dynamic Drills

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

Working Capacity:  4 round

• 800m run
• 4 Back Squats 225/155
• 8 KB Swing 32KG/24KG
• 16 Ring Row
• 32 Pushups
• 800m run

Durability:  Stretch! 

Endurance:  Dynamic – run 1 mile

Warm up:  30 squats/ 20 rollovers/ 30 OH squats/10 ea arm kb shoulder rolls/4 x 4 jump hop squats

Working Capacity:

• 2 x BB Complex
• Run 400m
• 7 rounds of Cyndi (5pu/10pushups/15squats)
• Run 400m
• 2x BB Complex

Durability:

• 50 butterfly situps

Endurance:  Dynamic Drills – 1 mile run

Warmup:  30 squats/20 rollovers/30 OH squats

Working Capacity:

5 rounds

• 30 wall balls
• 30 KB sdlhp
• 30 ball slams
• 30 box jumps
• 30 DB thrusters

Durability:

3 rounds

• 10 wheel rollouts
• 10 windmills ea arm

Endurance:  Dynamic Drills

Warm Up: 
5 rounds

200m run
30 double unders or 60 regula 

Working Capacity: 

5 rounds

10 turkish get ups (5 EACH ARM)
10 pistols each leg
15 dumb bell walking lunges ( AT THEIR SIDE)
20 GHD or 40 situps

 Durability: 

Plank holds

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  2 rounds

• 20 x kte
• 20 x push up
• 50 x squat
• run 200m

Working Capacity:  “triple canopy”

• 2000m C2 row
• rest 3 min
• 35 pullup
• 35 ball slam
• rest 3 min
• 15 push press
• 15 push jerk

Durability:  5o butterfly situps

O-Lifting

Hang clean full squat 3 x 3 x 3 x 3 x 3

10-9-8-7……Power clean full squat
1-2-3-4-5-……handstand push up

Endurance:  Instructors Choice

Warm Up:  5 rounds

• 6 burpee box jump pullup
• 5 HSPU
• 20 KB swings

WOD:  Tabata :20/:10 6 rounds

• SDLHP
• push press – 2 KB’s
• towel russian swing
• 1-leg deadlift (3 rounds right/3 rounds left)
• american swing
• goblet squat
• H2H swing

Durability:  Stretch

Endurance:  Drills – 1mile run 

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

Then; 10 wall ball cleans (full squat) to thruster; 10 pushups; 10 pull ups ( 3 rounds)

 Working Capacity:   5 RFT 

20 burpees
30 Wall Balls
8 Clean & Thruster 95/65
200 m. Sand bag carry

Durability:  30 situps/30 (4ct) flutter kicks/30 leg levers