Baseline: ROM drills, then Sand Bag Drills 15 minutes.
Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 - 1 Back Squat (BS)
Stamina: 5 rounds, not timed: 3 x BS @ 85% 1RM, 20 x Box Jumps, Buddy Carry 50M
Work Capacity: For Time do 21 - 15 - 9 of each exercise, with 400M run after each set:
- Dead Lift (225# / 155#)
- Wall Ball (20# / 14#)
- Hand Stand Push-ups
Durability: Sprints 12 x 100M (:15 internval). Grinder Core work 15 minutes non-stop. Active Stretch.
Equipment: Sand Bags, Oly Set, Wall Ball. WC: do 21 of each, then run 400m. Then do 15 of each, run 400M. Finish with 9 of each and a final 400M run. The 2012 schedule is posted above for your planning purposes if you desire to come to one of our camps, academies or seminars. Comments welcome - train hard and safe, and have fun -- Coach Divine
Killer WOD! I subbed Pike Push-ups for HSPUs and ran a mile in lieu of 12 x 100m sprints.
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