Endurance:  ROM drills – 5 suicides

Warmup:  250 ski erg/10 squats/250 rower

“lumberjack 20″

• 20 dead lift
• run 400m
• 20 kb swing
• run 400m
• 20 overhead squat
• run 400m
• 20 burpees
• run 400m
• 20 chest to bar pullups
• run 400m
• 20 box jumps
• run 400m
• 20 dumbell squat clean
• run 400m

Endurance:  ROM drills – 5 suicides

Warmup:  250 ski erg/250 rower/10 squats x 4

“Whitten”

Five rounds:

• 22 kettlebell swings 2 pood
• 22 box jump
• run 400m (gym)
• 22 burpees
• 22 wall balls

Endurance:  ROM drills – 5 suicide laps

WarmUp:  Hip Mobility Drills

K12

• 20 pullups
• 200m walking lunge
• run 200m
• 100 mt climbers
• 200m run
• 50 burpees
• 200m run
• 150 squats
• 200m run
• 75 pushups
• 200m run
• 100 double unders

Endurance:  ROM drills – 5 suicide laps

Warmup:  30 Squats – 20 rollouts – 30 OH squats

 Strength:  Back Squat 10-5-3-3-3

Stamina:  10 rounds

3 hspu or box pike pushups
6 DEADHANG pullups 8 push ups
20 situps
10 pistols (5 each side)

Durability:  3 rounds

 10 GHD
10 Back Extensions
10 wall squat

Endurance:  ROM – run 1 mile

WarmUp:  Kettle Bell Drills – synovial fluid movement patterns

CODE RED

• row 250
• 30x russian swing
• row 500
• 30x american swing
• row 750
• 30x goblet squat
• row 1000
• 30x thruster

Durability: 

• 10 x windmill r/l
• kb situps

Endurance:  ROM drills; versa band lunges

Warm Up:  30 squats – 20 shoulder rollouts – 30 OH squats

Phase I: 
10-9-8-7….3-2-1
Thruster
Situp

 Phase II:
Using kettlebells:
10-9-8-7….3-2-1

Kettlebell tricep  push up
Double clean to jerk
Deadhang pullup

Durability: 

1 mile run

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

Warmup: 2 rounds

30 squats – 20 rollovers – 10 good mornings – 10 wall balls – 10 pushups

Working Capacity:

5 rounds

8 DL 205/135
10 (2) push up burpees (starting from the high plank-perform 2 PU’s then jump & clap)
12 pull ups
400 m. run

Durability:

50 situps
50 flutter kicks

Endurance:  ROM drills – 1 mile or 1500 m row

Baseline:  3 rounds 10 wall ball/10 pushup/10 squats

Happy Birthday MATTHEW CHANG!!!

 Filthy Fifty

50 BOX JUMPS
50 PULL UPS
50 KB SWINGS
50 STEPS WALKING LUNGE
50 KNEE TO ELBOW
50 PUSH PRESS
50 GHD BACK EXTENSION  OR SUB SITUP
50 WALL BALL
50 BURPEE
50 DOUBLE UNDER SUB 100 JUMP ROPES

Rest!

Endurance:  ROM drills – run 1 mile

Warmup:  Hip mobility drills – 30 squats – 20 rollovers – 30 oh squats

Strength:  OH squat 10-8-6-4-2

Working Capacity:    3 rounds

• 10 oh squats 95/65#
• 20 pullups
• 30 pushups
• 40 situps
• 400m run

Cash Out:  Evil 30-30-30 

Endurance:  ROM drills – 1 mile run

Warmup:  3 rounds

• 10 pullup
• 10 pushup
• 10 situp
• 10 wall ball

Strength:  Push Press 5x5x5x5x5

Stamina:  6 rounds

• 8 front squat
• 8 back squat
• 8 chest to bar
• 400m run