by Gene Crawford | Feb 24, 2017
(OTSC) Outdoor Tactical Strength & Conditioning #04
Baseline + Warm up:
~¼ Mile Run (run up/over berm)HQ is Bakery
Evo 1:
(weight for Sandbag is AHAFP) [60# with 30# ruck]
½ mile Ruck (quick-step) with sandbag (+ other weight if you have it)
Ruck over berms, hills, stairs, etc…
Station 1: 5x rounds
~20 meter bear crawl + sandbag pull
5 burpees
½ mile Ruck (quick-step) with sandbag (+ other weight if you have it) [60# with 30# ruck]
Ruck over berms, hills, stairs, etc…
Back to HQ
Evo 2: Keg(s)
(sandbag if no keg)
3x rounds400 meter keg carry – up berm
Then at top of berm
20x single shoulder keg squat (10x each shoulder)
20x overhead keg press
400 meter keg carry – back to start
3x rounds
Tire (hand-over-hand) pull ~20 meters
3x heavy keg clean & press
40x sledge stikes (20x each arm)
10x tactical sandbag movers
Finisher: ~¼ Mile Run
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 10, 2017
(OTSC) Outdoor Tactical Strength & Conditioning #04
Baseline + Warm up: Walk with heavy sandbag for ½ mile.
SealFit Grinder PT: (weight for Sandbag is AHAFP)
10x Burpee Jump Overs (long-ways)
20x Sit-Ups (hold at chest)
10x Get-Ups, right leg (hold on shoulder)
20x overhead press
10x Get-Ups, left leg (hold on shoulder)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs (long-ways)
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges (switch soulders between reps – if Sandbag hits ground 10x pushups)
Finisher: Max Rep Push-Ups in 2:00 (with Sandbag on back)
[36x]
Endurance: Fireflies Ball Park
1x Cirlce stadium with weight
20x Box Jumps (no weight) at grass bench area
5x Bear Crawl up grass slope with weight (dragging or balancing)
*Secret Evo*
Wheelbarrow hand-walks UP grandstand stairs.
Return to Bakery Start with Weight
Work Capacity: ‘Tire Battle’ up the hill
Pull a heavy ass tire 20 yards
Flip a heavy ass tire 20 yards
Deadlift a heavy ass tire 20 times
(when done, without rest, pull tire back down to bottom of hill for other person to start)
Hydrate & Feul
by Gene Crawford | Feb 3, 2017
Baseline:
ROM Drills ~10minutes
4x Rounds – 100x jump rope singles, 10x ring push up, 10x DB push press, 1:00 second plank.
Warmup:
5x Rounds (Do not take hands off the bar during the round)
3x Ground to overhead (95#/45#)
3x Overhead squat (95#/45#)
3x Back rack squat snatch (95#/45#)
3x Snatch (95#/45#)
Stamina + Strength:
Round 1:
9 minute AMRAP:
15x toes-to-bars (or high knees)
10x deadlifts
5x snatches (M 115 lb. / F 75 lb.)
9-minute time cap
[2.5 Rounds]
Round 2:
Immediately go into the next 6 minutes:
1-rep-max clean and jerk
6-minute time cap
[#185]
Work Capacity + Durability:
Chipper, not timed:
100x Barbell Only Strict Press
100x Double Unders or 300x Jump rope singles
30x Tire Flips
20x 1-arm KB Snatch, 10R, 10L (53#/35#)
100x Double Unders or 300x Jump rope singles
30x Sledgehammer Strikes on Tire (15x each arm)
100x Double Unders or 300x Jump rope singles
Stretch + Hydrate & Fuel
by Gene Crawford | Jan 26, 2017
(OTSC) Outdoor Tactical Strength & Conditioning #03
Danny Dietz Birthday WOD
Baseline + Warm up: (Mat Chan + Stretch)
½ Mile Run
Speed & Conditioning Rnd1:
3x rounds, every 2 minutes (1 minute rest between rounds):
200m run down and sprint back up the hill then max rep burpees until time.
Metcon:
5x Rounds
10x Squats with ‘coupons’
5x Overhead Toss w/Sandbag (60#/40#)
10x One Arm KB Snatch (5x each arm)
Sandbag Carry ~200m (AHAFP)
10x Tire Flips
Work Capacity: (RX with 20# vest)
100x double unders or 300 singles
90x step ups
80x flutter kicks (40x each leg)
70x air squats
60x walking lunges (30x each leg)
50x push ups
40x sit ups
30x sandbag cleans & press (#AHAFP)
20x tire flips
10x clapping pushups
Speed & Conditioning Rnd2:
3x Tire Pull Sprint (up the hill)
3x Tire Pull (hand over hand, long distance…)
The next one up in line takes the tire/weight back down the hill to start themselves up.
Finisher: ½ Mile Run or Tractor Pull up hill (big tire)**
Stretch + Hydrate & Fuel
by Gene Crawford | Jan 20, 2017
(OTSC) Outdoor Tactical Strength & Conditioning
Baseline + Warm up:
ROM Drills ~10minutes (Mat Chan + Stretch)
Strength: Sandbag PT
3x Rounds
10x Power Clean, 10x Press, 10x Back Squat, 10x Push ups
Metcon:
400m run
25x Kettle bell swings
400m run
25x Kettle bell swings
400m run
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Sandbag Clean + Press + Back Squat
Push ups
Lateral jumps over sandbag x2
Duarability:
3x rounds
8x Tire Deadlifts
Plate Overhead Hold + Walk (30#/20#) ~100m
Tire Pull (AKA Tractor Pull) ~100m
Finisher:
½ Mile Run
Stretch + Hydrate & Fuel
