Walking lunge 100 ft. length of gym
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

durability:  hand stand plank holds: 60 sec/front plank/ side plank r/l

Endurance:  ROM drills – 3 laps

Warm up:    Ladder & hurdle work

WOD:

15 minutes AMRAP

250 row
25 pushups

Durability:    3 rounds

10x ball toss squat w/partner
10x side toss dynamax w/partner (r/l)

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Durability:  3 rounds

5 Overhead squats with KB
10 windmills (r/l)

Endurance:  ROM drills – 10 laps

Warmup:  KB drills

KETTLE BELL

STRENGTH & CONDITIONING

“edt”

• :20:10 x 6
• swing
• burpee
• goblet squat
• burpee
• thruster
• burpee

• Endurance:  ROM drills – 1 mile run

Warmup:  3 rounds

10 squats-10 rollovers – 10 oh squats – 10 pvc thrusters – 10 shrugs – 10 elbows high & wide

Working capacity:  20 minutes

• 5 thrusters 95/65#
• 7 power cleans 95/65#
• 10 sdlhp 95/65#

Durability:  3 rounds

• 10 GHD
• 10 back extensions
• 10 weighted kb overhead squats

Endurance:  ROM drills – 8 laps

Warmup:  3 rounds

• 10 squats-10 rollovers-10 oh squats-10 ring rows-10 wall balls-10 push ups

Working Capacity:

• 30 pullups
• 30 KB swings 55/35#
• 30 squat
• 400m run
• 30 box jumps
• 30 pushups
• 30 situps
• 400m run
• 10 hspu
• 50m bear crawl
• 10 burpee box jumps
• 200m sprint

Durability:

• 5 x 5 x 5 x 5 pullup _ wide_narrow_tricep_reverse tricep

Concept 2 Rowing Foundations Class

• Warmup: 10-15 minutes
  arms/legs/slides
• Threshold intervals
• Cooldown: 10 minutes stretching

Endurance:  ROM drills – 8 laps

Warmup:  10 squats/10 rollovers/10 oh squats/10 pullups/10 pushups/10 situps x3

Working Capacity:

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Durability:  Instructors Choice!

Endurance:  ROM drills – 8 laps

Warmup:  4 rounds

• 10 squats
• 10 rollovers
• 10 oh squats
• 10 situps
• 10 wall balls
• 10 ball cleans

“FRAN”

21-15-9

thrusters – pullups

Durability:  3 rounds

• 10 ghd
• 10 back extensions
• 10 windmills r/l