Endurance:  ROM drills – 800m run

Warmup:  KB Drills :20 x4

• Halo (r/l)
• Around the World (r/l)
• Russian Swings
• American Swings

Kettle Bell Strength & Conditioning Workout:

5 rounds for time:

• 1 Double KB Military Press – 5 Double KB Front Squat
• 3 Double KB Push Press – 3 Double KB Front Squat
• 5 Double KB Jerk – 1 Double KB Front Squat

Durability:

Lateral jumps & Box Jumps

Endurance:  ROM drills – lap gym/versa band lunge down/forward lunge back x 3 rounds

Warmup:  30 squats – 10 good mornings – 20 rollovers – bulgarian box squats (r/l) x 10

Working Capacity:  3 rounds

• 35 double unders
• 25 overhead squats
• 15 pullups

Durability:    3 rounds

• 10 wheel rollouts
• 10 wheel pushup/pike/knees in
• 10 hamstring pulls

Endurance:  ROM drills – 1000m row or 5 suicides or 800m run OUTSIDE (Brrrr)

Hip Mobility Drills

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

Working Capacity:  perform 1 then 1+2 then 1+2+3 and onward……

1 Clean & Jerk

2 Deadlift

3 burpee

4 pullups

5 box jumps

6 wall balls

7 KB swings

8 ring dips

9 pushups

10 hip extension

11 GHD

12 front squat

Endurance:  ROM drills – 5 suicides

WarmUp:  :30 x 2

• halo
• around the world
• hot potato
• figure 8
• swing

Kettle Bell WOD:   5 ROUNDS

• 25 1 -arm swings r/l
• 10 burpees

Durability:

• 30 kb situps

These guys truly rock! 

Endurance:  ROM drills – 5 suicides

Warm Up:  30 squats – 20 rollovers – 30 oh squats – 10 good mornings

Working Capacity – this WOD was designed by the guys above!

10 burpees
15 body blasts
50 american swings
1000m row
100 ring push ups
50 curtis p’s
25 manmakers
30 back squats 115/95
400m run
EASY DAY:)

WOD 2: (BOOTCAMP)

• 200m walking lunge
• 100 air squats
• run or row 400m
• 75 thrusters
• run or row 400m
• 50 burpees
• run or row 400m

Durability:  3 rounds

• plate behind the head situps 10
• 10 windmills (r/l)

Endurance:  ROM drills – 5 suicides

Warm Up:  10 squats – 10 rollovers – 10 oh squats – 10 push ups for 4 rounds 

WOD:
400m Run
100 Overhead Presses bar only
100 Situps
100 Walking Lunges with Bar
50 Burpees
400m Run

Durability:  Plank holds 60 sec.

Endurance:  ROM drills – 5 suicides

Warm up:  100m row – 10 squats; row to 200m 10 squats; row to 300m 10 squats…..up to 800m

WOD:

• 10 manmakers
• 400m run
• 20 pullups
• 400m run
• 10 (3) push up burpee

rest 2 minutes

• 10 push press 115/95
• 400m run
• 20 box jump
• 400m run
• 10 body blasters

Durability:  5 sets 10 GHD/10 Back Extensions

Endurance:  ROM drills – run 1 mile

Warm up:  Hip mobility stretch

3 rounds :  10 squat – 10 rollovers – 10 oh squats – 10 pullups

Skill:  Power Clean

Working Capacity:   7 rounds

• 500 m row
• 5 power clean
• 10 pushups
• 15 wall ball
• 500 m row

Durability:  30-30-30 w/25# plate