Endurance:  ROM drills – 1 mile run

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

Working Capacity:

“Thompson“

10 rounds for time of:

15 ft Rope Climb, 1 ascent  IF YOUR NOT USING ROPE THEN SUB 6 PULLUPS  FOR 1 ASCENT
95/65 # Back squat, 29 reps 
95 # barbells Farmer carry, 10 meters  (or 53/70# kettlebell)

Roll, stretch and breath!!!!

• Endurance:  ROM drills -1 mile run

Baseline:   3 rounds

• 20 pushups
• 40 lunge steps

Stamina:

• 15 deadlift @ 85% of 1 RM
• 100 mountain climbers
• 400m run

Working Capacity:

• 50 curtis “p”s = push press; lunge right lunge left with weight in racked position

Durability:

• 2 sets of:  L sit hold with 25# plate :30s then remove plate for an additional :30s hold

Endurance:  ROM drills – 8 suicides

Warmup: 30 squats – 10 versa band (on each leg of the following r/l= back leg raises/side lunge/side abductors) – 10 rollovers – 10 good mornings– 10 push ups – 10 situp 3 rounds for all!

Working Capacity: 3 rounds w/O bar

33 Thrusters
33 Burpees
400m Run or 500m row

Durability:

:30 on :30 off x 10

Rowing Sprints

HAPPY BIRTHDAY RICK DELECKE!!!!!!

Endurance:  ROM Drills – Run 1 mile / Row c2 1000m

Warmup:  Ankle circles-1 legged toe raises then….

30 squats-10 wall balls-50 jumping jacks

WORKING CAPACITY:

50 box jumps
40 push ups
30 pullups
800 run or 1000m row

50 double unders or 150 regular
40 wall balls
30 toes to bar
800m run or 1000m row

50 bb jumping squats
40 chinups
30 burpees
800m run or 1000m row

Endurance:  ROM Drills – 1 mile run

Versa Bands Warm Up:

2 rounds of 10 on each leg:

lateral lunge
hip extension
abduction
10 air squats

Kettle Bell Strength & Conditioning!

Phase I:

• 10 minutes of:
• 3 turkish get ups L/R
• 12 ring dips
• 200 ft sprint

Phase II:      21-15-9

• 1 arm thruster R (24kg)
• 1 arm thruster L (24kg)
• Pullups

Stretch

Endurance: ROM drills – 1500 m row

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

Working Capacity:

“Collin”

Six rounds for time of:
Carry sandbag 400 meters
115 pound Push press, 12 reps12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Durability:

50 GHD/50 BACK EXTENSIONS

Endurance:  ROM Drills – 1 mile run or 1500m row

Warmup:  10 squats – 10 each side (r/l) lunge squats with versa bands – 10 shoulder rollouts – 10 oh squats = 3 rounds

Working Capacity:

Seven rounds for time of:
5 Handstand push-ups or 10 pushups regular on box with top of head to floor (pike)
185 pound Deadlift, 10 reps or weight appropriate
10 Chest to bar pull-ups
20 Double-unders or 50 regular jump ropes

Durability:

10 russian twist
10 windmills
10 behind the neck w/plate situps

Endurance:  ROM drills – 1 mile run or 1500 m row

Warmup:  30 squats – 20 rollovers – 30 oh squats – 10 good mornings – 20 situps 

Working Capacity:

4 rounds:

20 pushups
20 deadlifts with KB
20 pullups
100 jump ropes
20 ball slams
400m row

Durability:  2 rounds

50 4ct. flutter kicks
20 flying superman
50 situps

Endurance:  ROM Drills – 1 mile run

Warmup:  2 rounds

• 20 pullups
• 30 oh squats

Working Capacity:   3 rounds

• 100′ walking lunge 45# plate
• 30 box jumps
• 20 wall balls
• 10 hspu

Durability:

Plank holds x2 :60s

Endurance:   ROM drills – 1 mile run

Warmup:  20 squats – 10 rollovers – 20 oh squats

Phase I:  :30 on :30 off  6 sets

• 3 box jumps
• max burpees

Phase II:  20 amrap

• 300m row
• 3 oh squats
• 3 clean & jerk
• 10 ring pushups

Durability:

50 GHD – 50 Back Extensions