endurance: rom drills –
warmup: squats –
working capacity:
50 box jumps
50 db push press
50 ring pushups
50 situps
50 bb OHS 45#
50 burpees
50 du
10 box jumps
10 db push press
10 ring pushups
10 bb OHS
10 burpees
10 du
10 Rounds
for Time:
10 KB Snatch R/L (16 kg or 24 kg)
10 Burpees
durability:
plank
holds
Baseline: ROM Drills. 21 – 15 – 9 Wall Ball, Burpee
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
Stamina: 3rounds: 3 x Front Squat @ 90% 3RM, 10 x 1-leg box lunge; 6 x sprint start
Work Capacity: for time:
KETTLE BELL MOVED TO TUESDAYS:)
Endurance: ROM drills 800m run
Warmup: KB drills
The Perfect 10!
10 Reps Towards KB Perfection
For Time:
Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises.
10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Presses R/L
10 Russian Swings
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up Cleans R/L
10 Double KB Cleans
10 Thrusters
10 Snatches R/L
Endurance: ROM drills – 1 mile run
Warmup: 30squats – 10 rollovers – 10 good mornings – 20 oh squats
Working Capacity: 10.9.8.7….3.2.1
Deadlifts/HSPU/Hurdle burpee
Durability: x2
10 Keyhole situps weighted
10 Windmills (r/l)
Baseline: ROM drills. Box Jumps on plyo boxes :20 sec on/:10 sec rest for 10 rounds
Work Capacity: deck of cards:
hearts = burpees
spades = push-ups
clubs = air squats
diamonds = 4 count mountain climbers
Aces = 400M run
Jokers = wild card call any exercise
Durability: 1 mile run. Active Stretch or Yoga.
Notes: equipment – deck of cards. WC: flip card and do the face value of card in reps for stated exercise. Jack is 11, queen 12, king 13 reps. aces 400M run.
