Baseline:
ROM Drills ~10minutes
30-20-10 reps of air squats, KB swings (35#/25#)
Work Capacity:
7 rounds, every 2 minutes (1 minute rest between rounds) do; 200m run, max rep burpees
Durablity:
2 rounds – sprint 400m, jog 400m
Cool down run – misc distance, you decide
Bag drills – punch and kick the heavy bag. 5 rounds x 1:00m rounds
Stretch + Hydrate & Fuel
Baseline:
ROM Drills ~10minutes
3 rounds – 200m run (or 100 singles jumprope), 5x push press (45#), 5x push ups, 5x pull ups, 5x PVC shoulder dislocates
Warm up to 70% (used 95#) 1RM push press
Strength:
Push press – 3 reps 10x at 70% (used 95#) 1RM push press
Work Capacity:
AMRAP in 15 minutes – 20x ball slams, 20 step ups, 200m run (or 100 singles jumprope)
Durability:
50x sit ups, 30x barbell good mornings (45#)
Stretch + Hydrate & Fuel
Baseline:
ROM Drills ~10minutes
3 rounds – 3x hang power snatches, 3x overhead squats, 3x snatches, 5x push ups (45#-65#), 10m bear crawl
Work Capacity:
Snatch Ladder – every 30 seconds do 1x snatch, increase weight 10# every rounds (start at 65#) – once you reach 1RM complete 100x double unders as fast as you can (or 300x regulars)
Gene 155#
Gio 135#
Aaron 125#
Durability:
2,000m row for time (did it in 8:44)
Stretch + Hydrate & Fuel
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
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Dojo Fitness Class:
KettleBell work for multiple sets
Leg lifts
Medecine Ball Throws
Baseline:
ROM Drills ~10minutes
400m run
3 rounds – 5x strict press, 5x push press, 5x push jerk, 10x air squat
warm up to 65% of 1RM push press
Strength:
Push press – 3 reps x 10 sets at 65% 1RM
Work Capacity:
AMRAP in 5 minutes of each set (1 minute rest between sets)
Set 1: 5x box jumps, 7x toes to bars
Set 2: 5x pushups, 7x wall balls
Set 3: 5x burpees, 7x DB thrusters
Durability:
50x situps
50x arm-hauler/wave-offs
Stretch + Hydrate & Fuel