Kettle Bell

Baseline:  ROM drills – 1 mile run

Kettlebell warmup

:30:10 x 5

• Swing
• Romanian Deadlift
• Divebombers
• Thrusters
• 1-leg levers
• Situps

* 100m sprint inbetween each set

Baseline:  ROM drills. 20 squats – 10 rollovers – 20 oh squats

then;

3 rounds: 10 push-ups, 5 Hand Stand Push-ups, 20 Double Unders

WORKING CAPACITY:

RX:

4 min AMRAP:

4 Hang Squat Clean 165/95 ****FROM HANG POSITION******

5 Burpee

 Rest 3min exactly

 6 min AMRAP:

4 OHS 135/95

12 Ring Dips sub box dips

 Rest 3min exactly

 3 min AMRAP:

Calorie Row

Durability:  plank holds

Happy Birthday WOD – Christina Slade

• 42 pull ups
• 42 kb swings 55/35
• Run 1 mi 
• 42 burpees with 2 pushups
• Run 400m
• 42 squats
• Walking lunge 200 m
• 42 1-arm sntach with dumbells (21 each arm; do not alternate)

Rowing Concept 2

40 minutes with rate change 22-24

 Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on.

 CROSSFIT WOD:

 Baseline:  ROM Drills.  Cone drills

Work Capacity: 

Run 1 mile

50 x Push-ups

50 x lunges

50 burpess

50 x Sit-ups

50 x Air Squats

Run 1 mile

Durability:  Plank Holds

Baseline: ROM drills, run 1 mile

Warm up: 30 squats, 20 rollovers, 30 oh squats
2 x( 5 arm stretches, 10 sit-ups)

Strength: 10-8-6-4-3-3-3 thrusters

Stamina: 15 thrusters @ 90% 3 RM
30 ball clean wall balls
200 m farmers walk

Working Capacity: AMRAP 10 min
4burpee
8 pull ups
12 SDLHP w/ KB

Stretch

Warm-up

50 One Arm swings, switching hands each rep (16 kg; modify for client)

10 Skin the Cats (on rings) sub L sit box holds x 10

WOD: (as many rounds as possible for 15 min)

10 kettle bell double racked squats

10 knees to elbows

10 box step ups with kettle bell

10 kettle bell deck squats

Cool Down:  5 rounds

5 light kettle bell over head squats

5 windmills each arm

Baseline:  ROM Drills.  3 rounds AFAP:  Run 400M – 20 x 4 ct Mountain Climbers, 20 x Jumping Squats

Work Capacity: 4 Rounds for time:

• 30 x Hand Release Push-ups
• 30 x KB Swing (55#/35#)
• Row 800M

Durability:  1 mile run

Baseline:  ROM Drills.

1 mile run -   Bar Bell Complex 75# /45# RX w/ burpee chaser x 10

 Work Capacity:  10…1 for time:

• Dead Lift (225# / 155#)
• Box Jump
•  Pull-ups

Stamina:  3 rounds not timed:  3 dead hang pullups, 10 x 2-hand upright row (2 x 40# DB)

 Durability:  Sprints:  10 x 100M (:15 interval). 

Rowing WOD

Slides
5 min easy row warm-up

1000m at 28 spm
1000m at 24 spm
1000m at 20 spm
1000m at 24 spm
1000m at 28 spm
1000m at 30 spm

5 min easy cool- down
Stretch

CrossFit WOD
ROM Drills
Run 1 mile
w/u 30-20-30

10 KTE to Pull-up
20 Burpees
30 Push-ups
40 KB Swings
50 Squats
Run 1/2 Mile
50 Squats
40 KB Swings
30 Push-ups
20 Burpees
10 KTE to Pull-up

Durability: 2min Front Plank Hold
Side Plank hold 1min each side
Stretch