Row 5 minutes @ easy pace
Row 5 minutes with each minute progressively harder:
Start at 2:05/500m pace finish at 1:45/500m pace
**************************************************
DB Complex for speed (so use light-ish DBs)
Bent-over Row +
Hi-Pull from floor +
Push Press +
Upright Row +
Front Squat Push Press +
Curl
6x of each for as many rounds as possible in 2 minutes
Three sets, rest 1 minute between sets
**************************************************
Overhead Squat +
Ring Push-up (feet same height as hands)
30-20-10 reps of each (OHS @ 75# for 30x and 20x, then @ 95# for 10x)
**************************************************
30 seconds Full Moon (right) @ 17# or 26# Bulgarian Bag +
30 seconds Full Moon (left) @ 17# or 26# Bulgarian Bag +
60 seconds Clean to behind neck & Squat @ 37# Bulgarian Bag +
2x15m KB Bear Crawl @ 2x60# or 2x70# KBs
Four sets, rest plenty between sets

WOD Courtesy of GYM Jones


Dri-Fire Pistol(Work on 1 shot 1 target)

FIGHT

Warm Up (15 Minute Row)
Foam Roll
**************************************************
10 Ring Dips
10 Bag Sit Ups
10 Archer Push Ups
10 Dead Hang Pull Ups
Note: Slow and Methodical
**************************************************
Refresher
Level 1 & 2


Bas All Around Workout
**************************************************
Dri-Fire Pistol (Work on Sight Picture)

TEST DAY

Work up to 1RM and Record
A1) Bench Press
A2) Squat
A3) Press
A4) Deadlift
**************************************************
B1) 40 Yrd Dash
B2) 100 Yrd Dash
B3) 1 Mile Timed Run

Foam Roll
STRETCH
**************************************************
A) Bench Press
3 RDS x 5REPS
40,50,60(%of 1RM)

B) Dead Lift
3 RDS x 5REPS
40,50,60(%of 1RM)

C) Press
3 RDS x 5REPS
40,50,60(%of 1RM)

D) Squat
3 RDS x 5REPS
40,50,60(%of 1RM)
*************************************************
Cool Down
10 Minute Row

Swim
**************************************************
10 Minute Warm Up
Breast/Back/ Side

20 Minutes Side Stroke with Fins
20 Minute Freestyle

5 Minutes Cool Down and Stretch

Murph Tribute(With Weighted Vest)
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile

Stretch 10 minute Jog(75%)

Throw medicine balls

A) DB Complex, 6x each of the following:
DL +
Bent-over Row, back parallel to floor +
Hi-Pull from floor +
Push Press +
Push-up (hands on DBs) & One-arm Row +
[30x] Mountain Climber (15 each leg)
Three sets, increase weight each set

B) KB Triplet:
3x Clean + 3x Front Squat + 2x Jerk @ 2x 25#-44# KBs
One triplet every 40 sec for 20 sets (each triplet takes +/- 15 sec)

C) 4x4 Front Squat @ 75-80%
OR
Row 5000m @ medium/hard pace

Cool down

WOD Courtesy of GYM Jones

10 minute Row @ Easy Pace
**************************************************
A) Work up to Heavy Push Press
**************************************************
B1) 6x1 Push Press @ 90% 1RM
B2) Rest 3 minutes between sets
**************************************************
C) 6x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
**************************************************
D) 6x 20sec Sprint/40sec Active Rest
**************************************************
Cool Down

Foam Roll
15 Minute Run
**************************************************
A) Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

B) Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
C) 100 rope jumps
21 kneestoelbows
50 Push ups
15 LPull
100 rope jumps
15 kneestoelbows
35 Push ups
12 LPull

Warm up
Foam Roll
3 x 2 Minute Rds Bas
**************************************************
A) Press
3 RDS x 3REPS
70,80,90(%of 1RM)

B) Squat
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
C) Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************

Warm up
Foam Roll
5 Minutes Shadow boxing
**************************************************
A) Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
B) Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
C) Bodyweight Fran
21-15-9
reps of:
Pullups
Burpees

Warm Up


*********************************************************
*********************************************************
WOD Courtesy of GYMJONES

A1) 30x Full Moon @ 20# sand bagl (15 each direction) +
A2) 30m KB Bear Crawl @ 2x70# KB
Two rounds
**************************************************
B1) 30x Full Moon @ 40# Sand Bag (15 each direction) +
B2) 30m KB Bear Crawl @ 2x53# KB
Two rounds
**************************************************
C) 30x OHS @ 45# +
30x Floor Wiper (strict, slow) @ 135# +
40x Front Squat @ 95# +
40x KTE +
50x Back Squat @ 135# +
50x Sit-up (feet anchored) +
60x Goblet Squat @ 60# KB +
60x Atomic Sit-up (shoulder blades touch floor, feet extend straight in front)
**************************************************
Cool down for a long time on AirDyne or C2

A1) Row or Ski for 5 minutes @ easy pace
A2) Row or Ski 5 minutes @ increasingly faster pace
1st minute @ 2:00/500m pace
2nd minute @ 1:55/500m pace
3rd minute @ 1:50/500m pace
4th minute @ 1:45/500m pace
5th minute @ 1:40/500m pace
No recovery between minute intervals, simply increase pace
**************************************************
B1) Clean Hi-Pull (Heavy) +Snatch & OHS @ 60-65% (1RM)
One triplet every 30 seconds for 10 minutes
**************************************************
C1) 5x Clean Hi-pull @ 70% 1RM +
3x Clean Hi-pull @ 80% 1RM +
2x Clean Hi-pull @ 85-90% 1RM +
4x (100m/40sec Rest) Row, Ski, or AirDyne (15cal/40sec Rest)
Three sets, Rest 2-3 minutes between sets

*********************************************************************
DRI-FIRE PISTOL STRONG HAND WORKING WITH LIGHT

Bas 3 x 2 Minute Rds
**************************************************
A1) 1x (6-1) Pull-up Ladder
A2) 1x (6-1) HSPU Ladder
**************************************************
B1) 3x5 Wall Squat
B2) 3x10 Squat
B3) 3x2 SLDL/Pistol Squat Combo
**************************************************
C) 12x KB Swing @ 70# +
2:00 minute Row(90%~95%) +
2:00 minute Rest
Three Rounds
**************************************************
5 minute Intermission (including 3rd-2min Rest period above)

D) 12x Goblet Squat @ 70# KB +
2:00 minute Quick Step @ 10" Box +
2:00 minute Rest
Three Rounds
Then:
Cool Down


WOD: Courtesy of GYM JONES

Warm Up
**************************************************
A) Squat
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
B) Press
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
D) Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)

Warm Up
15 Minute Row(60%)
**************************************************
A) 40 Yrd Dash
B) 100 Yrd Dash
C) 1 Mile Timed Run


**************************************************
Go over HDII with Jeanna