Baseline:
ROM Drills ~5 minutes
Warm up:
200m run
20x 2-arm KB front squat
200m run
20x goblet squat
Strength:
Back squat: 10 rounds –
Work up to a 1RM within 6:00 (275#) [A=225#, G=295#]
Every 90 seconds, perform 2x back squat @ 75-80% of 1RM
Use the same weight across all 10 sets.
Work Capacity:
5 rounds, not timed:
5x Deadlift (Bodyweight)
10x Bent over row (95#)
10x Land-mine truck-drivers (5x each side)
Stretch + Hydrate & Fuel
Baseline:
ROM Drills ~5 minutes
Warm up:
½ mile run
Strength:
Back squat – set up to 1RM [255#]
Back squat – 3 reps x 10 sets at 65% of 1RM [155#]
Work Capacity + Durability:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2
Stretch + Hydrate & Fuel
Baseline:
ROM Drills ~5 minutes
Strength:
5 rounds:
3x Back Squat 95#
15x Kettle Bell Swing #35
10x Box Jump (3m distance from box)
Work up to a 3x Max Rep Back Squat = 155#
Work Capacity:
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Durability:
10x walking lunge – body weight
10x walking lunge – 25# overhead hold
Stretch + Hydrate & Fuel
Baseline:
ROM Drills ~10minutes
3 rounds: 250m row, 5x backsquats (45#), 5x pushups, 1minute plank
Warm up with 65% of 1RM back squat
Strength:
Back squat – 3 reps x 10 sets at 65% of 1RM
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x Ring Dips
5x False Grip (feet on box) to rotate into stand up pull-ups
Work Capacity:
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20x pullups
10x clapping pushups
Durability:
3 rounds: 15x GHD situps (or regular situps), 1minute plank, 10x back hyperextenstions (or regular situps)
Stretch + Hydrate & Fuel
Adult Fitness Class at DOJO:
Dumbell Curls and Deadlifts
Full Kettlebell workout
Baseline:
ROM Drills ~10minutes
500m row
15x air squats
500m row
15x back squats (45#)
warm up to 70% of 1RM back squat
Strength:
Back squat – 3 reps x 10 sets at 70% 1RM
Work Capacity:
5 rounds for time of; 30x situps, 20x KB swings (35#/25#), 10x box jumps
Durability:
3 rounds – 60 second plank, 10x reverse hyperextensions (45# plate)
Stretch + Hydrate & Fuel
——
Dojo Fitness Class:
KettleBell work for multiple sets
Leg lifts
Medecine Ball Throws