Warmup:  100m walking lunge – run 1 mile – 100m walking lunge

20 squats/20 rollovers/20 OH squats

Strength:  2 rounds

• 15 x push press
• 10x manmakers
• 200m run

Stamina:  4min on AMRAP: 1m rest x 2

• power clean squat jerk x4
• pull up x8

Durability:

3 x plank holds 1m:1m (front/side/side)

Warm Up:  30 x Burpee Wall Balls ( do a burpee then a wall ball = 1)

Work Capacity: 3  RFT of:

• 50 x Double Unders or 100 jump ropes
• 25 x GHD sit-ups
• 15 x Deadlift  

Durability:  500m run; 30 situps x 2

Warmup:  Kettle bell warmup – towel swings

Working Kettle Bell WOD:

20-18-16-14-12-10

• swing/flip/goblet squat/thruster
• 200m run

10-9-8-7-6….3-2-1

• Hindu pushup
• OH one arm weighted squat
• Situp

Warm Up:  30 squats/20 rollovers/30 OH squats/ 30 situps/ 20 good mornings

Working Capacity:  15 min max effort

• x3 Dead lift 315#/185#
• x7 pull up
• x7 ring dip
• 12 calorie row

Durability:  3 rounds

20 GHD/20 Back extensions

OLIFTING SKILLS

50- 65% – 3 reps :6 sets
70-80% – 3 reps: 6 sets
80-90% – 2 reps: 4 sets
90+ – 1 rep:2 sets

Building front squats

Stretch

Warm Up:  30 squats-20 situps-20 fire hydrants (r/l)-20 rollovers

Strength:  Back Squat 20/15/10/5/3

Working Capacity:  5 rounds

• 15 pullups
• 20 pushups
• 25 OHS (PVC or training bar or O bar)
• 200m run

Stretch.

Warmup:  2 rounds

• 20 rollovers
• 10 pushups
• 10 pushups

WOD:

21-18-15-1-9-6-3

• Sumo deadlift high pull 75# Rx
• Push jerk 75# Rx

Durability:  2 rounds

• 20 GHD
• 20 Back Extensions

Warmup:  2 rounds

• 30 squats/10 pushups/10 flutter kicks/10 fire hydrants/10 pullups

Bump & Grind

amrap 15 min.

• 20 wall balls
• 20 kb swings
• 5 tire flips
• 200m run

Durability:

20 windmills (r/l) 20 butterfly situps

Strength:  Working sets of Military floor press

Stamina:  4 Rounds, not timed; 10 military floor press HEAVY, 12 band pull ups, Sand bag run down and back in gym

Work Capacity: 

• 30 Curtis P = racked o bar, lunge right lunge left push press = 1
• 400 M run @ each 10 reps

Durability: 

30 wall ball situps

Warmup:  21-15-9

• KB Thruster
• KB Situps

Wod Phase I: 

• 50 KB deadlift
• 20m waiters walk
• 40 KB deadlift
• 20m waiters walk
• 30 KB deadlift
• 20m waiters walk
• 20 KB deadlift
• 20m waiters walk
• 10 KB deadlift
• 20m waiters walk

Phase II:

• 20 KB swings – 1 burpee
• 19 KB swings – 2 burpee
• 18 KB swings – 3 burpee……and so forth

Durability:

100 flutter kicks

Warm Up:  30 squats/10 elevated ring rows/10 wall balls  x 2 rounds

Strength:  Working set to 1 RM then;   front squat: 80% of 1 rm x 2 x 6 sets; resting inbetween each set

Stamina:
4 sets for total time:
20 wall ball
15 kb swing
10 box jump

Durability:  Working sets of deadhang pullups 

5 x wide grip/5 x narrow grip/5 x mixed grip (r/l)

“Attitudes are contagious.  Are yours worth catching?”
- Wendy Mannering