Endurance: ROM DRILLS – 1 mile run

Warmup:  10 squats/ 10 pullups / 10 situps / 10 push ups for 4 rounds

Working Capacity:   10 rounds 

10 deadlifts 80%
10 ring dips
10 handstand pushups

Durability: 

Russian Twist x 10
Wall Squats OH x 10
Deck squats x 10 w/KB

Endurance:  LADDER WORK followed by a box jump at the end

Warm Up:  Kettle Bell Drills:    Halo/around the world/hot potato/figure 8  – sets of 10 (each way) times 4

Phase I:  

ü     KB Swing 10 – pushup 10

ü     KB Swing 20 – push up 20

ü     KB Swing 30 – push up 30

ü     KB Swing 40 – push up 40

ü     KB Swing 30 – push up 30

ü     KB Swing 20 – push up 20

ü     KB Swing 10 – push up 10 

Phase II: 

Run 1 mile

Endurance:  ROM Drills – 1mile run

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

3 rounds:  10 pullups/10 pushups/10 situps

Strength: B. Squat 10/8/4/2/1 (progressive weight)

3RFT

6 man makers 35/25
12 TTB
24 b box jump
400 m. run

Durability:  50 flutter kicks/50 weighted situps

Endurance:  ROM Drills – 1 mile run

Warm Up:  3 rounds

 30 squats/10 RDL/10 Good mornings/10 rollovers/10 oh squats/10 hindu pushups

Working Capacity:

3 sets : 

• 8 unbroken snatch grip deadlift 155/85# RX
• 25 double unders

3 minute rest

3 sets:

• 6 push jerk 155/85#
• 6 kb swing 32kg/24kg

rest 3 minutes

3 sets:

• Max pushups :30 :90s rest

Durability:

• 3 rounds
• 10 kb slashers (r/l)
• 10 windmills (r/l)
• 10 wall squats
• 10 situps

Endurance: ROM drills – 1 mile run

Warmup:  Wall squat holds 30 seconds followed by 30 squats then, wall squat hold 20 rollovers, wall squat hold 30 oh squats

Phase I:  10 pull ups/ 20 pushups/ 30 situps x 3 

Phase II: 

Seven rounds for time of:
10 Wallball shots
10 Pull-ups

Durability:

50 flutter kicks – 50 crunches – 50 leg levers

Endurance:  ROM Drills

Working Capacity:  1 RFT

• 10 pullups
• 20 pushups
• 30 squats
• 800m run
• 50 burpees
• 800m run
• 75 jumping squats
• 800m run
• 100 situps
• 800m run
• 30 squats
• 20 pushups
• 10 pullups

Endurance:  ROM run 1 mile

Warmup:  30 squat – 20 rollovers – 30 oh squats then….2 rounds

10 box lunges (r/l) 10 towel slides

Working Capacity :  6 rounds

• 5 manmakers
• 20 kb swings
• 400m run

Durability:  3 rounds

• 10 1-arm oh squats
• 10 kb situps
• 10 windmills (r/l)

Warmup: Instructor choice
4 rounds:
10(5R/5L) Turkish getup roll-overs/hip stretch  (setup like a Turkish getup but roll the outside hip over to ground w/kb pressed overhead)
20 swings
run 400 m

Endurance:  ROM drills – run 1 mile or row 2000m 

Warmup:  30 squats – 20 rollovers – 30 oh squats 

WOD:

“Bulger“

Ten rounds of:
Run down to bike rack and back
7 Chest to bar pull-ups
135 pound Front squat, 7 reps ( or weight appropriate )
7 Handstand push-ups or modified pike off the box

Durability:

Plank holds 60 sec.  front / side /side

Warmup: Dynamic Warmup

 4xBarbell complex
run 400m
 3 rounds:10 Ring rows, 10 pushups, 10 Thrusters
run 400 m

WOD: 3 rounds
5 squat clean
10 pullups
15 burpee+ KB swing
sand bag carry

Core: 3 rounds
10 OHS w/barbell
10 Toes to bar