Warm up and get some!!

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Refresh and hydrate!!

endurance: ROM drills – 2 laps

warmup: 10 squats; 10 rollovers; 10 oh squats; 10 situps; 10 firehydrants; 10 armhaulers; 10 good mornings for 3 rounds

working capacity: 3 rounds

20 bar facing burpee
10 overhead squat, 120lb/90lb
10 ring dips
200m run

durability:

5 x 5 x 5 x 5 x 5

3 rounds
10 ghd
10 back extensions

Endurance: ROM drills – band work – 2 lap around building * sub 1 mile treadmill

Warmup:

30 Squats – 20 rollovers – 30 oh squats
10 good mornings – 10 situps 2 rounds

Working Capacity:

4 RFT: )

10 Wall balls
10 burpees
15 box jumps
20 touch down sit ups (arms overhead and stay overhead) keep your ears covered and lockout elbows
30 push ups
40 DU

Durability:

Wheel rollouts 10 for 3 sets *alternate with 5 dead hang pullups with partners

10,9,8,7,6,5,4,3,2,1

Double KB Floor Press (24 kg)

KB Cleans R/L (24 kg)

Run 100m * inbetween each set

Durability:   3 rounds

10 wall squat w/light kettlbell

10 weighted situps with kb

10 windmills (r/l)

21 Box jumps

building run

21 kb swings 53/35

building run

21 pull ups

building run

21 Thrusters 95/65

building run

Strength: DL 8 6 4 3 3 3

Durability:  Stretch!

Endurance: ROM drills – 2 laps around building   Warmup:   30 squats – 20 rollovers – 30 over head squats – 20 4 ct arm haulers   Working Capacity:    15 min Amrap

3 push press 95/65    6 pull ups  6 squat cleans 95/65 10 situps

 10 burpees

 15 box jumps

Durability:

Wheel rollouts x 10 with partner alternate – for 3 sets

Concept 2 – Rowing Class

Warmup drills – stretch

3 rounds:

500m = 120 watts
500m = bodyweight watts
500m = bodyweight + 20 watts
500m = 120 watts

Power drills:
:20 on :10 off

Crossfit WOD:

Endurance:  ROM drills – 2 laps

Warmup:  3 rounds

10 ring pullups on box
10 ball cleans to thruster

Working Capacity:  “Deck of  Cards”

Hearts = Burpees

Diamonds = Knees to Elbow

Spades = Hand Release Push-ups (CrossFit style)

Clubs = Tuck Jumps

Endurance:  ROM drills – 2 laps

Warmup:  3 rounds

10 wall balls 10 situps 20 walking lunge steps

Working Capacity:

5 deadlifts 225/155
25 ring dips
30 wall ball squats

Durability:

Stretch

Endurance: ROM drills
Warmup:
run 200 m 20 walking lunge steps – run 200 m 50 push ups – run 200 m 75 squats
Break 2 min.
16 sprint starts @ 50’
WOD: 5 RFT
5 body blasters
200 run or row 400m

O-Lifting
A. Clean Pull-unders x5x3
B. Snatch Lift off+Snatch DL x2+1×4 @ 80%
C. Back Squat x3x6 @ 80%

Endurance: ROM drills – 2 laps followed by
Warm up: Kettle bell Drills:

10 each (r/l) x 3 sets

halo/hot potato/swing/around the world/figure 8/squat

3 rounds of:

25 Kettlebell Snatches L/R (1 pood = 35 lb or weight appropriate)

Work out: 2 rounds
10,9,8,7,6,5,4,3,2,1
KB Swing (2 pood or weight appropriate)
Box Jump squats

Durability:
3 sets:

10 kb situps
10 kb deck squats
10 windmills (r/l)