#work capacity

[bujutsu]

WF: Training

45:00 AMRAP 400m Sandbag Carry 12x Pull-ups 12x Squat Cleans w/Sandbag 12x Box Jumps 12x Push-ups - then -

15:00 Mit Work/Thai Pads

- then -

15:00 BJJ Rolling 2:00 Rounds

[bujutsu]

Workhorse: Training

4x Rounds 5x Deadlifts @190# 10x Box Jumps 20x Wall Balls

[bujutsu]

Workhorse: Training

3x Rounds of 4:00 AMRAP + 1:00 Rest 1) 3x Thrusters + 5x Burpees over Bar 2) 3x Push Press + 5x Burpees over Bar 2) 3x Deadlift + 5x Burpees over Bar

3x 10x Slam Ball + Burpee

2x 1:00 one arm weighted Plank

3x 12x V-ups

[bujutsu]

Workhorse: SealFit

'300' 10x Rounds, for time: 5x Pull-ups 10x Dumbbell Movements* (50#/35#) 15x GHD Sit-ups

*Dumbbell Movements:

Rd 1: DB Push Press Rd 2: DB Burpees Rd 3: DB Power Cleans Rd 4: DB Bench Press Rd 5: DB Lunge Rd 6: DB Front Squat Rd 7: DB Bent Over Rows Rd 8: DB Snatch Rd 9: DB Deadlifts Rd 10: DB Thrusters

Then

‘COLLIN” 6x Rounds 400m Sandbag Carry 60# 12x Push-puress 95# 12x Box Jumps 20″ 12x Sumo High Pulls 95# [42:54]

[bujutsu]

Hero WOD 18

“Rankel”

20:00 AMRAP 6x Deadlift @225# 7x Burpee Pull-ups 10x KBS @75# 200m Run

[5+13]

This one is fun, and i think i’ll use it in regular programming later, lots of stuff you’re working with but it’s a pure workcapacity test. You gotta have gas and you gotta be able to keep your foot on it... 

[wastelandworkout]

05 (OTSC) Outdoor Tactical Strength & Conditioning

Baseline + Warm up: 

~¼ Mile Run (run up/over berm)HQ is Bakery Evo 1:   (weight for Sandbag is AHAFP) [60# with 30# ruck] ½ mile Ruck (quick-step) with sandbag (+ other weight if you have it) Ruck over berms, hills, stairs, etc… Station 1: 5x rounds ~20 meter bear crawl + sandbag pull 5 burpees ½ mile Ruck (quick-step) with sandbag (+ other weight if you have it) [60# with 30# ruck] Ruck over berms, hills, stairs, etc… Back to HQ Evo 2: Keg(s) (sandbag if no keg) 3x rounds400 meter keg carry - up berm Then at top of berm 20x single shoulder keg squat (10x each shoulder) 20x overhead keg press 400 meter keg carry - back to start 3x rounds Tire (hand-over-hand) pull ~20 meters 3x heavy keg clean & press 40x sledge stikes (20x each arm) 10x tactical sandbag movers Finisher: ~¼ Mile Run Stretch + Hydrate & Fuel

[bujutsu]

Training: Outdoor Conditioning

“SWAT WOD 001”

(Special Weapons And Tactics) is a term for law enforcement units which use specialized or military equipment and tactics in the United States.

Baseline & Warm up: ROM Drills ~5 minutes

Benchmark: 3x Rounds - Cindy

SWAT WOD: For Time (20 minute time-cap) 1 Mile Run 20 Pull Ups 50 Sit Ups 50 Push Ups

Heavy Carry “Diane” 3x Rounds 1x Stair Climb #AHAFP 21-15-9 reps: Push Ups

Strength + Work Capacity: 4x Rounds 10x Push ups 15x Sandbag Situps 5x Sandbag Burpee + Back Squat 100 Meter Sandbag carry 10x Box jumps **use weight vest if you have one

Stretch + Hydrate & Fuel

[bujutsu]

Training: Conditioning + Work Capacity (Stadium)

Baseline + Warm Up:  ~5 minutes - Mat Chan Warm Up

1x Run around stadium (⅓ Mile)

100x For Time 20x Sandbag back squats 20 Push Ups 20x Sandbag thrusters 20 Push Ups 20x Sandbag shoulders (10 each side)

1x Run around stadium (⅓ Mile)

TEST ~ 1x Bear crawl hill + 1x bear crawl hill (with weight) ~ 1x Crab walk hill

100x For Time 20x Sandbag back squats 20 Push Ups 20x Sandbag Burpees 20 Push Ups 20x Sandbag shoulders (10 each side)

1x Run around stadium (⅓ Mile)

TEST ~ Hand walk up stairs (5 flights)

Stretch + Hydrate & Fuel