Endurance:  ROM Drills – 1 mile run

Warmup:  30 squats/ 20 rollovers/ 30 overhead squats

Phase I:  3 rounds of:  10 wall balls/ 10 push ups/ 10 pull ups

Phase II:  4 rounds of:  5 burpees/ 10 DB thrusters/ 15 kte

Durability:  50 weighted situps/ 400 m run

Endurance:  ROM drills -  1 mile run

WarmUp:  30 squats/20 rollovers/30 oh squats

Working Capacity:  “your kidding me….right”

• 45 box jumps
• 45 double unders
• 45 squat cleans
• 800m run
• 45 pullups
• 45 situps
• 45 wall balls
• 800m run
• 45 push ups
• 45 thrusters
• 45 burpees
• 800m run

Stretch!!

Endurance:  ROM drills – run 1 mile

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

10 RDL/10 box lunges/10 good mornings x 2 rounds

Working Capacity:     4 rounds

• 4 TGU (2 each arm 53/35 rx)
• 8 pullups
• 12 burpees
• 16 kb swings
• 400m run

Durability:  30 GHD/ 30 Back Extensions

Endurance:  ROM Drills – 1 mile run

Kettle Bell Synovial Fluid Drills  followed by:

:20 x 3

• Around the world
• Halo r/l
• Swing x2
• Figure 8 then add upper cut

Kettle Bell Working Set:

• 50 kb snatch each arm

5  rounds

• 1 leg dead lifts x 10
• 10 ring rows

Final:

• 50 dbl kb clean & jerk

Endurance:  ROM drills – 1 mile run

Warm Up:  3 rounds

• 20 squats
• 10 ball cleans
• 10 ring rows

Working Capacity:   “Tabata This!”    :20:10 x 8 sets

• Row
• Rest 1 minute
• Squat
• Rest 1 minute
• Pull ups
• Rest 1 minute
• Push ups
• Rest 1 minute
• Situps

Durability:  Stretch

Endurance:  ROM drills – 1mile run

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

WOD:  amrap 20 m

• 10x deadlift 185/135# rx
• 10 pullups
• 10 push ups
• 10 box jumps
• 10 du

Durability:  x 2

10 windmills (r/l) 10 GHD 10 Back extensions

Endurance:  ROM drills – 1 mile run

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

Working Capacity:    21-15-9

• HSPU
• Ring Dips
• Push ups

Durability:

Run 1 mile

Endurance:  ROM Drills – 1 mile run

Warmup:  30 squats/20 rollovers/30 OH squats

3 rounds:  10 pullups/10 pushups/10 situps

Strength:  Deadlift Max 3 x 3 x3 x 2 x 1

Working Capacity:  3 rounds

• 10 OH squats
• 20 wall balls 20/14#
• 20 SDLHP 75/55#
• 20 box jumps
• 20 push press 75/55#

Durability:  DH pullups working set 5 x 5 x 5 x 5

(wide, narrow, mixed r/l)

Kettle Bell “EDT” Conditioning

Instructors Choice Warm Up

Run 1 mile

:20:10 x 6

• swing
• RDL
• american swing
• thruster
• pushup
• clean (r/l)

Durability:

2 rounds

• 10 wall squats
• 20 kb situps
• 10 wheel of pain

Endurance:  ROM – run 1 mile

Warm up:  21-15-9

• thruster 45#
• situps

Phase I:  15 minutes

• 5 x burpee
• 10 x pistol (5 each leg)
• 15 x KTE

Phase II:  5 rounds

• 3 SC @  80% 1 RM
• 10 x jumping lunges
• sand bag run 50 ft.

Durability:  2 rounds

GHD 10 / Back Extensions 10