baseline:  rom drills – 1 mile run

warmup:  kettle bell drills

working capacity:

Station 1

10 deadlift straight leg
10 1- leg deadlift

Station 2

Bosu squats 10

Station 3

Power development:  hang clean to power clean to 3 push press 5 reps each arm

Station 4

10 Russian Twist

durability:  Chop with band 10 each arm then half knee lunge position

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

durability:  3 rounds

10 weighted overhead situps (looking through the key hole plate)
10 arm haulers

“Helen“

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

durability:

with 2 dumbells fully extended overhead bring legs as a lever to the dumbells x 10

windmills x 10 each side

Baseline:  ROM Drills.  Turkish Get Ups  10x 

Stamina:  4 rounds, not timed:  2 x FS @ 3RM, 20 x weighted split squats (2 x 40# DB or KB), 6 x sprint starts = 20m

Work Capacity:  AMRAP in 20 minutes of:

• 6 x Ground to Overhead (135# / 95#)= power snatch
• 12 x Wall Ball (20 / 14#)
• 24 x Double Unders

Baseline:  ROM Drills – 800m run

3 rounds:  10 squats 10 good mornings

 Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3  Dead Lift  ONLY FOR NOON CLASS

Stamina:  3 rounds:  3 x DL @ 85% 3RM , 10 x Weighted Step Ups, Jingle Jangle (*jingle jangle is a 20m sprint

Work Capacity: 

• 30 x Thrusters (75#), Run 100M
• 30 x Pull-ups, Farmers Carry 100M
• 30 x Push Press (75#), Run 100M
• 30 x Air Squats, Farmers Carry 100M

Rom drills, run 1mile

Warm up:
30 squats,20 rollovers,30 oh squats,20 push ups,20 sit ups

Working capacity: 3 rounds
50 m walking lunge
40 kb swings
30 goblet squats
20 4ct mountain climbers
10 pull ups
Run 400

Durability: 2 rounds
50 2ct. Flutter kicks
10 windmills r/l

three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters
30 Back extensions

durability:  yoga stretch poses combined with plank holds