Baseline: ROM Drills. 20 x Sand Bag Get Ups. Run 800M
Strength: 8 - 6 - 4 - 3 - 3 - 3 Front Squat
Stamina: Chipper: 15 x FS @ 90% 3RM, 200M O/H walking lunge w/ PVC pipe, 800M Farmers Carry (2 x 70#)
Work Capacity: for time: 21 - 15 - 9
Durability: 5 x 200M sprint (:30 interval). 100 x sit-ups. 100 x crunches. Stretch.
Equipment: Oly Set, PVC, KB or DB, Rings. Comments welcome - train hard and safe, and have fun -- Coach Divine
AM WORKOUT:
Baseline: Frog Complex 75 - 105#
Work Capacity: For time:
Run 800M, then 7 rounds:
then Run 800M
PM WORKOUT:
Durability: 2 mile run @ moderate pace. 50 x GHD sit-ups, 50 x GHD hip extensions. Active Stretch.
Equipment: Oly Set. GHD. Gonna hurt so well. Comments welcome - train hard and safe, and have fun -- Coach Divine
AM WORKOUT:
Baseline: ROM Drills, 3 rounds: 20 x wall balls, 20 x double unders
Work Capacity: on the minute, for 20 minutes, do:
Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 Squat Clean
PM WORKOUT:
Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 20 x KB Swing (55#), Buddy Carry 50M
Durability: Sprint 10 x 100M (:20 interval between sets). Plank hold 2 x 3 min. Active Stretch
Equipment: I adjusted the Dead Lift load down a bit after doing the WOD at 205# and failing to get past 10 / 20. This is tough - keep your Dead Lift form solid and steady. Do not rush it. When you get to where you can't complete the Rx in a minute, then back down one or two and continue at that rep count until you get to 20 minutes. Comments welcome - train hard and safe, and have fun -- Coach Divine
Baseline: ROM drills
Work Capacity / Stamina: AFAP do set of 20 each, then 25x, 30x, 25x, and finish again with 20x
Durability: 3 mile run @ moderate pace. Active Stretch
Equipment: None. Awesome work this week folks. 4 ct Arm Hauler: on your stomach with chest and feet in the air, ankles together. Arms clap in front of head, then at hips to a 4-count. Comments welcome - train hard and safe, and have fun --
