Baseline:
ROM Drills ~10 minutes
Warm up:
3x Rounds – Cindy
Strength:
Curtis Ps: 5 rounds – Every 2 minutes, complete 5x Curtis P’s
Curtis P = 1x clean + 2x lunges + 1x push press
Stamina:
Chipper, not timed (Go AHAFP):
30x 2-arm KB thruster
100x box step ups (alternate legs/50 each leg)
Stretch + Hydrate & Fuel
Baseline:
Stretching & ROM ~5 mins
Warm up:
3x Rounds Cindy
Kata:
Too San + Giin
Strength:
Diane (8:55)
21-15-9 Deadlift 185# + Push Ups
Kata:
Empi + Seisan
Functional:
4x Rounds
5x Turkish Get Ups 40#
6x Dumbell/KB Snatch 40#
Kata:
Kukusu
Baseline:
ROM Drills ~5 minutes/Mat Chan Warm up
Warm up:
3x Rounds
5x Pull-ups
10x Push-ups
15x Air squats
Death by Kata:
Taigo 1, 2 & 3
– 6x Burpee Box Jumps
– 6x T-Pushups (3x each side)
Pinan 1, Pinan 5 & Too San
– 6x Pull Ups
– 12x Kettle Bell Swings (1pood)
Naihanchin & Giin
– 8x Hanging High Knees
– 8x Kettle Bell Thrusters (25#)
Empi
– 6x Pull Ups
– 12x Kettle Bell Swings (1pood)
Seisan
– 6x T-Pushups (3x each side)
– 8x Kettle Bell Thrusters (25#)
Konku
Pinan 5
Explosive Training Complex 03
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Conditioning:
3x Rounds of Cindy
Strength +Work Capacity:
1a. Box Squats – 5x sets 5x reps
1b. Box Jumps – 5x sets 5x reps
2a. Bench Press – 5x sets 5x reps
2b. Plyo Pushups (hand claps) – 5x sets 5x reps
3. Death by Thrusters (95#) [7]
Durability:
Tabata Jump Rope (10x :20 on :10 off)
Stretch + Hydrate & Fuel
Explosive Training Complex 02
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
3x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)
Med Ball (Large/20#)
Close quarters chest pass to partner (go as quickly as you can)
Chest pass to partner (vary distance but don’t really go past 10 yards distance)
Long throw (between partners)
Slams to ground
Chest pass to partner with knees on ground (vary distance but don’t really go past 10 yards distance)
**Do them for time. Tabata; 20 on 10 off
Strength:
Landmine(s) 5x Rounds + 10# each round (finshed at 70#)
10x Side Swings/Twists
2x 5x Single Arm Push Press
10x Thrusters
2x 5x Split Jerks
Work Capacity:
Tire
Push back and fourth to partner (tire on side)
(3x :20 on :10 off)
Stretch + Hydrate & Fuel