4/28/2017

Fitness Test

Warm 3 rds: 10 squats, 10 push ups, 10 sit ups, wall squat

Max reps Front squats (BW/75% BW)

Max reps Bench press (BW/75% BW)

Max reps pull ups

Rope climb

5 rds: 40′ shuttles (1 min on/1 min off)

10 mins: KB get ups

4/21/2017

Work Capacity

Warm 3 rds: 10 shuttles, 5 chin ups, 10 good mornings, frog

100 KB swings (53/35), 80 lunges, 60 dynamic push ups (4”/2”), 40 wall balls (20/14), 20 pull ups, 10 KB get ups (53/35)  * 100′ bear crawl after each movement

LB complex

3 rds: 5 dislocates, toe touch, Pec/lat

4/20/2017

Strength

Warm 3 rds: 10 strict press (45/35), 10 lunges, 10 sit ups, Pec/lat

1 RM Strict press

6×2 Strict Press (80%) (ecc), wall squat

5×4 Hang cleans, 5 pull ups (ecc), pigeon

6×5 Front squats (ecc), 2 box jumps, banded triceps

4/18/2017

Work Capacity

Warm 3 rds: 10 shuttles, 5 chin ups, 10 sit ups, butterfly

10 min AMRAP: 200 m run, 10 lunges, 10 push ups, 20 flutter kicks (ea)

-rest-

10 min AMRAP: 5 pull ups, 10 squats, 10 sit ups, 50′ bear

4 rds: 10 hip raises, 1:00 front plank, 10 high to low bands, :30 superman

3 rds: Pec/lat, ankle mobility, triceps

4/17/2017

Strength

Warm 3 rds: 10 deadlifts (95/75), 10 push ups, 10 good mornings, wall squat

1 RM Deadlift

6×2 Deadlift (80%) (ecc), pec/lat

6×5 Barbell row (ecc), 5 DB strict press (ecc), toe touch

5×5 Mr Spectaculars, 2 box jumps, banded shoulder

4/14/2017

Work Capacity

Warm 3 rds: 10 shuttles, 10 push ups, 10 sit ups, wall squat

5 RFT: 10 dips, 10 push ups, 10 squats

-rest-

5 min AMRAP: 10 SA KB cleans (53/35), 10 lunges, 10 sit ups

-rest-

5 min ETOT: 5 burpees

4 rds: 10 hip raises, :30 side plank (ea), 10 oblique raises (ea), 10 FDBE

4/13/2017

Stength

Warm 3 rds: 10 hang cleans (65/45), 5 chin ups, 10 good mornings, hip flexor

1 RM Power clean to press

5×2 Power clean to press (85%), banded triceps

6×5 Front squats (ecc), 2 jump squats, 5 dislocates

6×5 DB bench press (ecc), 5 upright rows (ecc), pigeon

4/12/2017

Endurance

Warm 3 rds: 100′ high knees, 100′ butt kickers, 100′ grapevine, 10 dips, 10 good mornings, ankle mobility

10×400 m (3:45)

2 rds: Jane Fonda’s, 50 SHj’s

4/11/2017

Work Capacity

Warm 3 rds: 10 shuttles, 5 chin ups, 10 sit ups, toe touch

8 RFT: 50 step ups, 10 burpees, 10 pull ups, 10 knees-elbows

LB complex

3 rds: 5 dislocates, wall squat, airplane seat