Five
rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20
Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

• Ball Squat clean
• Double-under
• Kettlebell romanian Deadlift
• Box jump
• Begin each round with a 50 meter Bear
  crawl.

• 10 9 8 7 6 5 4 3 2 1  – hang full squat snatch
  75/58
• 1 2 3 4 5 6 7 8 9 10 strict pull
  ups

Strength: B. Squat
3×5

YOGA stretch!!

Baseline: ROM Drills. TGU 10 minutes. Run
800M

Stamina:
Chipper – 20 pullups, Row 2,000M, Farmer’s carry 200M w/ 2
kettlebells

Work
Capacity: 5 rounds for
time:

• 8 Thrusters
  w/KB
• 8 x Pull-ups
• 8 x Ring
  Push-ups

Warm
Up:

ROM
DRILLS – 400m run

10
Squats – 10 shoulder rolloveres – 10 overhead squats – 3arm bar each arm x 3
rounds

Strength: Work to 1RM Push-Press

Stamina: 5
rounds: 3 x PP @ 90% 1RM, 5 deadhang pullups 1 20m
sprint

Work Capacity:

Diane: For time: 21-15-9 or Deadlift
(225#), HSPU

Durability / Awareness: 1mile run at moderate pace

Concept 2 – Rowing Class

Warmup:  Slides and stretching

5 minute paddle

:20s HARD  28-30SPM :40s EASY   10 rounds x 3 sets with 5 minute recover inbetween

“Bernie”

Endurance:  ROM drills – 1 mile run

Warmup:  30 squats – 20 rollovers – 30 oh squats – 10 good mornings

“Bernie”

5 rounds

9 Pushup row (r/l)
9 burpees
9 pullups
9 squats
100 m run