Baseline:  ROM Drills.  Frog Plex BAR ONLY  w/ push-up chaser

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat

Stamina:  Chipper:  10 x BS @ 90% 3RM, 20 x weighted step ups (2 x 35# DB), 200M Farmer Walk

Work Capacity:  AMRAP 15 minutes

• 4 x Muscle Up OR Sub 3 pull-ups and 3 ring dips for  muscle up.
• 8 x Hand Stand Push-ups
• 12 x Pistols (6 ea leg)

Baseline:  ROM drills.  3 rounds:  400M run, 10 DH pull-ups, 20 Hand Release push-ups, 30 O/H Squats w/ PVC

Work Capacity:  50 Thrusters for time (65# / 45# bar)

Strength/Stamina: 10…1 of:

• Dead Lift (225#)
• Push Press (115#)
• GHD sit-up

Baseline:  ROM Drills.  21 – 15 – 9 double unders or double for regular, wall balls

Work Capacity:  for time do 20 – 10 – 5 of: 

• Hand Stand Push-ups
• Squat Clean (95#)

Strength:  10 – 8 – 6 – 4 – 3 – 2 – 1 Military floor press

Stamina:  3 rounds, not timed:  3 x Floor Press @  10 x Clapping Push-ups or hand release if cannot clap, 6 x sprint starts (*use 20m mark)

Durability:  1 mile run at moderate pace.  50 x arm haulers SINGLE COUNT, 50 x leg levers.  Active Stretch.

Concept 2 Rowing Class

Warmup / slides
500m easy row

3min 28-30SPM 2 minute rest 25SPM  6 sets

100m hard row/100m cool down x 5 sets

CROSSFIT

Endurance:  ROM drills – 1 m run

Warmup:  30-20-30

3 sets :

10 good mornings
10 arm haulers
10 mountain climbers

WOD:  2 rounds

20 push press
20 burpees
20 sdlhp
20 box jumps

Durability:

30 sec plate hold from bar followed by 30 sec kte

Cyndy!

20m amrap

5 pull ups

10 pushups

15 squats

“Nancy“

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

durability:

Yoga or stretch.

Sorry for delayed post; system down.

Five rounds for time of:
40 Double-unders  or 80 regular
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Rowing Concept 2 Class

warm up slides and drills

:20:10 x 10

500m = 23-24 spm
500m = 25-26 spm
500m = 26-28 spm
500m = 28- 30 spm
500m = 30 spm

10 hard pulls 5 sec rest x 10

Crossfit

baseline:  rom drills – 1 mile run

warmup:  squats 3 hold bottom; bounce

10 shoulder rollouts 10 divebombers x 3

“EDT”

:20:10 X 8

jumping squat
ball slams
tricep pushups
situps
sdlhp

Stretch!!!