Did a 3 hour outdoor workout with other’s from the Dojo this morning. Got up early and headed out to the track. Ran 3 miles, then pushed the prowler for 2 ¼ mile distances with 90# loaded up. I did the first pass wearing the 20# Tech Plate Carrier vest… ugh… Then pulled the prowler with the same setup. We drilled some round kicks ~100 of them, with live kicks to the gut to build stamina and toughness. Then finished with 20 yard hill sprints x 25.
Outdoor Conditioning
Warm Up
Long 30#+Tire Pull: ~100 Yards
3x Rounds
60 Yard Tire Pull Forward Walk
60 Yard Tire Pull Backwards Walk
10x 30# Sandbag Back Squat
10x 30# Overhead Split Lung Sandbag Throws
10x Box Jumps (up and over x2)
3x Rounds
30 Yard Tire Pull – Pull Between Legs
30 Yard Tire Pull – Lateral Movement
AMRAP of Bear Complex with 30# Sandbag
– (3x bent over row, 3x Hang Cleans, 3x Power Snatch )
Outdoor Conditioning
Warm Up
6x Burpees
12x Push Ups
20x Lunges
5x Rounds
10x 60# Sandbag Cleans
10x 30# Sandbag Double Overheads
100m 30# Tire BearCrawl Drag
200m Run
Warm Up
400m run
400m row
10 pushups
10 lunges x2 each leg
10 pullups
The Wolverine
10 overhead squats
10 box jumps
10 barbell thrusters
10 power cleans
10 toes-to-bars
10 burpee pull-ups
Repeat in reverse, beginning with toes-to-bars, then repeat forward starting with box-jumps, then cycle again until you finish with only doing two sets of thrusters adn cleans.`
3x Rounds
400 meter sandbag carry 60# (any style of carrying)
400 meter run without sandbag
400 meter sled pull 50#
5x Rounds
2x 20 yards Tire Pull Sprints
8x Sandbag Thrusters 40#