Endurance:  ROM Drills – 1mile run

Kettle Bell Synovial Fluid movement patterns

KB Skill Day

For Time: 24 kg/16 kg Kettlebells

10 Russian Swings

10 Power Swings

10 American Swings

10 2-Hand Swing Releases

10 1-Arm Swings R/L

10 1/2 Rotation Switches

10 H2H Switches

5 1-Arm Floor Presses R/L

5 Double Arm Floor Presses

5 Arm-Bar Stretches R/L

10 TGU’s (Alternating sides R then L = 1 rep)

10 Dead Cleans R/L

10 (Swing) Cleans R/L

10 Bottoms up Cleans R/L

10 Double Cleans

10 Thrusters

10 Snatches R/L

10 Military Presses

10 Push Presses

 

Endurance:  ROM – run 500m

Baseline:  4 x with 4 progressive weight builds FOR BEGINNERS USE ONLY THE BAR AND ADD A BURPEE INBETWEEN THEIR SETS  Bar Bell Complex (75 – 105#) = row, hang clean. Front squat, push press, back squat = 1

Stamina:  4 Rounds, not timed:  3 x Thruster (80% 1RM), 10 x Burpee Box Jump, Hip Mobility drill

Work Capacity:  (run or row = ROW IS 450m)  WEIGHT APPROPRIATE ON FRONT SQUATS AND DEAD LIFTS!!!!

• 40 x Dead Lift (135# / 95#), run 400M
• 30 x Power Clean (135# / 95#), run 400M 
• 20 x Front Squat (135# / 95#), run 400M

Durability:  100 x 2-count flutter kicks.  50 x leg-levers.  25 weighted situps w plate

Endurance:  ROM drills – run 1 mile

Warmup:  30 squats – 20 rollovers – 30 oh squats

Strength:  Back squat 10-8-6-4-2 

Working Capacity:

4 rounds
15 KB swing
10 burpees
15 KB SDLHP
10 Pullups
400m run or row

Endurance:  ROM drills – inch worm down

Warm Up:  10 squats – 10 shoulder rollovers – 10 oh squats – 10 hip rotations (r/l) – 10 good mornings.

 WOD:

30 squat cleans 95/65  

Run 1 mi.

75 pull ups
150 push ups
200 squats

Run 1 mi.

30 squat cleans

 

Endurance:  ROM drills – run 1 mile

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

Phase I:  10 turkish get ups each side

Working Capacity:  2 rounds

 30 Thrusters
30 Crossfit pushups (hands leave the ground in the bottom)
 Row 1000m

 Durability:  2 rounds

15 GHD
15 Back Extensions
15 Windmills (r/l)
15 Oh wall Squats  

O-lifting 12noon

Stretching

Push press behind head
Snatch balance
Bar jump oh

Sotz press

• Snatch 5-4-3-2-2-1

Push press front
Bar work

•  Clean & Jerk  5-4-3-2-2-1

Working Front Squat progression

Endurance:  ROM Drills – run 1 mile

Warm Up:  Kettle Bell Drills  :20:10 x 4

• Squat
• Good Morning
• Russian Swing
• American Swing
• Halo
• Hot potato
• Around the World

Working Capacity:

5 rounds

• 10 1-arm snatch (r/l)
• 15 GHD
• 30 Box jumps
• Waiters walk

Durability:  2 rounds

• 10 deck squats
• 10 russian twist

Endurance:  ROM drills – 1 mile run

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

15 – 10 – 5

• kte
• wall balls
• bulgarian split squats 35/25# or appropriate
• mountain climbers

WOD:

12 minutes

• 9 thrusters 95/75#
• 6 pull ups
• 6 hand release push ups

Durability: 

:20 :10 x 10

C2 Sprint Rows

Endurance:  ROM Drills – run 1 mile

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

10 RDL/10 good mornings/ 10 hip rotations

Working Capacity:

Phase I:  3 rounds @ 80% of 3 rm

• 10 Deadlift
• 5 RDL
• 5 Snatch grip deadlift

Phase II:  5 rounds

• 10 pullups
• 400m run

Stretch!

Endurance:  ROM drills – 5 suicides

Warm Up:  Inch worm down & back in gym then…

10 burpee/10 shoulder rollouts/10 squats/ 10 OH squats/10 push ups/10 push press with PVC/10 Good mornings (4 rounds)

Working Capacity:  “TENS”

20 Romanian Dead lift with KB
30 Push Ups
40 Box Jumps
50 Dumb Bell Rowing ( r/l ; 1 on right 1 on left = 1) 
60 Wall balls
70 Sit ups with Wall Ball (touch over head on floor with ball)
80 Jumping Jacks
90 2 ct. Flutter kicks

1 mile run:)

 

Endurance:  ROM drills – 1 mile run

Warm Up: 

1. 10 rollovers / 10 squats (3ounds)
2. 10 push press/ 10 oh squats/ 10 snatch grip shoulder press (3 rounds)
3. 10 pushups/10 situps/ 10 hip rotations (2 rounds)

Working Capacity:  “Lumberjack 20″

• 20 Dead lifts
• run or row 400m
• 20 KB swings
• run or row 400m
• 20 Overhead squats
• run or row 400m
• 20 burpees
• run or row 400m
• 20 pullups
• run or row 400m
• 20 box jumps
• run or row 400m
• 20 dumb bell squat cleans
• run or row 400m

Stretch!!!!