Baseline:
ROM Drills ~10minutes
3 rounds – barbell complex* with pushup chaser (45#/65#)
[*6x deadlifts, 6x bent over rows, 6x hang power cleans, 6x front squats, 6x push press, 6x back squats]
warm up to 65% of 1RM deadlift
Strength:
Deadlift – 3 reps x 10 sets at 65% of 1RM
Work Capacity:
5x power cleans (95#-115#)
10x pushups
25x double unders
Durability:
30x evil wheels
Stretch + Hydrate & Fuel
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
Baseline:
ROM Drills
400m run
15x overhead squats (50#)
400m run
15x pullups
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats 85#
Dips
Lateral jumps over the bar x2
Duarability:
10 rounds – 30 second max distance row on max weight – 30 second rest (should hit 125-150m each round)
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
Work Capacity:
(do for time)
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20 pullups
10 clapping pushups
Durability:
3 rounds: 15x GHD situps (or regular situps), 1minute plank, 10x back extenstions (or regular situps)
Stretch, Hydrate & Fuel
Went for trying the Monster Mash before the Dojo tonight… We “adapted it” so we could make our way through it.
Warm Up:
Box Breathing, ROM Stretch
Adaptation: Ran to the gym with 20# ruck
Round 1: Sweat
Start with a row of 1,000m
(Completed in 3:56)
Round 2: Dynamic
4 Rounds each:
10x Push Ups
10x Box Jumps
10x Air Squats
10x dislocates with PVC or bar (used 25# bar)
Round 3: Work Capacity/Stamina:
10 Rounds As Fast as Possible (with good form):
5X Burpee Pull-ups
10X Man Makers 35/25#
20X Step Ups 24″/20″ w/Dumbbells 35/25#
Did 2 rounds, and only did 5x of the Man Makers (heh, room for improvement there…)
Round 4: Durability
3 mile jog or free-style-run. (Ruck Sack if you got one.)
Ran to the State House from the gym with 20# ruck.
Dojo:
2 Rounds of the following:
50 x 10# dumbell curls
50 x 10# dumbell french press
50 x 10# dumbell military press
50 x 10# dumbell deadlift
20 minutes of punching the heavy bag
3 rounds of 1:00 fast punches on heavy bag