FOAM ROLL ROUTINE
PACE WARM UP
20 ROUNDS FOR TIME:
(CINDY)
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
THEN RUN:
4 400 METER INTERVALS
2 MINUTE REST BETWEEN INTERVALS
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PVC BEAR COMPLEX 10 REPS AS WARM UP
EMPTY BARBELL BEAR COMPLEX 10 REPS TO PROGRESS THE WARM UP
5 ROUNDS FOR TIME
BEAR COMPLEX PLUS 400 ( 95 / 135 LBS )
Without stopping or dropping the bar, complete the following sequence, seven times:
- Power Clean;
- Front Squat;
- Push Press (have bar land behind head, in rear-rack position);
- Back Squat;
- Push-Press (have bar land on chest, in front-rack position).
RUN 400 METERS
NOTE : (THIS IS A 400 METER RUN AFTER EACH BEAR)
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
( SPENCER )
5 ROUNDS
RUN TO THE LAST HOUSE ON THE LEFT ON FROST LANE AND
BACK TO THE GYM AND DO
20 BURPEES
30 DOUBLE UNDERS
30 SIT UPS
( NOTE ) FOR ALL THAT ARE WILLING TO BE A SPARTAN , DO THE BURPEES ON THE STREET AT THE END OF FROST LANE 
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
BERGENER WARM UP
5 ROUNDS FOR TIME
6 POWER SNATCH 95 / 135
12 BACK SQUATS 95 / 135
RUN 400 METERS
THEN
5 MIN OF PLANK
5 MIN BIRD DOG
( THIS IS TO BE DONE 10 – 1 MIN HOLDS TO ACCUMULATE THE TOTAL TIME IF NEEDED )
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
10 MIN AMRAP
DOUBLE KETTLEBELL CLEAN AND JERK 12/ 16 KG KETTLEBELLS
( NOTE THIS CAN BE DONE AS TRIDITIONAL KETTLEBELL SPORT LONG CYCLE AND USE MORE WEIGHT IF NEEDED )
OTHERWISE THE GOAL IS TO PERFORM A 10MIN SET WITHOUT PUTTING THE BELLS DOWN…
AFTER DONE
PERFORM 30 STRICT PULL UPS ( NO KIPPING OR BUTTERFLY )
10 KETTLEBELL SWINGS EVERY TIME YOU DROP OFF THE BAR 24 / 32 KG
THEN RUN 1 MILE
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
5 ROUNDS ( NANCY )
RUN 400 METER
15 OVERHEAD SQUATS 65 / 95 LBS
AFTER YOU ARE DONE
50 SUPERNANS
50 BRIDGES
50 HALLOW ROCKS
50 FLOOR CRUNCHES
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
SPLIT JERK ( 10 REPS WITH BARBELL )
SQUAT CLEAN ( 10 REPS WITH BARBELL )
FRONT SQUAT ( 10 REPS WITH BARBELL )
Rx plus GRACE
30 CLEAN AND JERKS 105/ 155 LBS
AFTER DONE RUN 1 MILE
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
RUN OR ROW 800 METERS
THEN 3 ROUNDS
25 GOBLET SQUATS 12 / 16 KG KETTLEBELL
25 TACTICAL LUNGES 12 / 16 KG KETTLEBELL
25 GET UP SIT UPS 12/ 16 KG KETTLEBELL
25 RUSSAN TWISTS 12/ 16 KG KETTLEBELL
AFTER YOUR DONE
RUN OR ROW 800 METERS
STATIC STRETCH COOL DOWN
( SPECIAL ADVANCED WOD FOR PEOPLE WHO CAN RX IT !!! )
3 ROUNDS FOR TIME
1 SLED PUSH ACROSS THE PARKING LOT AND BACK ( OR 3 TIRE FLIPS … JUST IN CASE THE RAIN IS TOO MUCH )
20 STEP UPS ON THE 20 INCH TIRE WITH THE SANDBAG ON YOUR BACK OR 20 BOX JUMPS ON TIRE
20 ALTERNATING SLEDGE HAMMER BANGS ON TIRE
200 METER RUN WITH SANDBAG ON BACK OR 20 KETTLEBELL SWINGS IF RAIN IS TOO MUCH 24 / 32 KG
3 ROPE CLIMBS
FOAM ROLL ROUTINE
PACE WARM UP
RUN 1 MILE
10 TURKISH GET UPS ( 5 EACH ARM ) 12/ 16 KG
RUN 800 METERS
20 RING DIPS
RUN 600 METERS
30 CHEST TO BAR PULL UPS
RUN 400 METERS
40 KNEES TO ELBOWS
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
FOR TIME ( YOU MAY BREAK UP NUMBERS ANY WAY AS LONG AS TOTAL IS REACHED )
100 CALORIE ROW
100 WALL BALL 14/ 20 LBS
100 SUMO DEAD LIFT HIGH PULL 55/ 75 LBS
100 BOX JUMPS
100 PUSH PRESS 55/ 75 LBS
STATIC STRETCH COOL DOWN
