Wasteland Workout

[wastelandworkout]

07 (OTSC) Outdoor Tactical Strength & Conditioning

Baseline + Warm up: ~1/4 Mile Run

Evo 1: Keg(s) (sandbag if no keg) 3x rounds 400 meter keg carry - up hill or 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

Evo 2: Sandbag PT  “The Grinder” 10x Burpee Jump Overs 20x Sit-Ups (hold at chest) 6x Turkish Get-Ups (alt sides) 20x Overhead press 6x Turkish Get-Ups (alt sides) 20x Sit-Ups (hold at chest) 10x Burpee Jump Overs 20x Cleans 20x Front Squats 20x Back Squats 20x Shoulder Hold Lunges (switch soulders between reps - if “weight” touches ground 10x pushups)

**Finish With: Max Rep Push-Ups in 2:00 (with Sandbag on back)

Evo 3: Stadium Challenges 1) Crab Crawl with Sandbag up grassy hill 2) Wheel-barrow hand walk up entire flight of stairs 3) Run every set of stairs up/down around stadium

Evo 4: Pull the heavy tire ~100 yards up the hill

[wastelandworkout]

06 (OTSC) Outdoor Tactical Strength & Conditioning

Baseline + Warm up: ~½ Mile Run (run up/over berm)

**Ruck heavy weight to Ball Park start point.

SealFit Grinder PT: (60#) 10x Burpee Jump Overs (long-ways) 20x Sit-Ups (hold at chest) 10x Get-Ups, right leg (hold on shoulder) 20x overhead press 10x Get-Ups, left leg (hold on shoulder) 20x Sit-Ups (hold at chest) 10x Burpee Jump Overs (long-ways) 20x Cleans 20x Front Squats 20x Back Squats 20x Shoulder Hold Lunges (switch soulders between reps - if Sandbag hits ground 10x pushups)

Finisher: Max Rep Push-Ups in 2:00 (with Sandbag on back)

Endurance: **AHAFP Sandbag or Ruck

3x Bear Crawl drag up hill/berm Up & Down ~12 fights of stairs with weight

**Ruck heavy weight out of Ball Park and return to Bakery after ~1 mile (**climbing berms and hills where you can find them, as much as you can handle) Stretch + Hydrate & Fuel

[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

[wastelandworkout]

In the BOX workout

“Collin”

Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12x reps 12x Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12x reps

[wastelandworkout]

04 (OTSC) Outdoor Tactical Strength & Conditioning

Baseline + Warm up: ~½ Mile Run (run up/over berm)

SealFit Grinder PT:  (weight for Sandbag is AHAFP) 10x Burpee Jump Overs (long-ways) 20x Sit-Ups (hold at chest) 10x Get-Ups, right leg (hold on shoulder) 20x overhead press 10x Get-Ups, left leg (hold on shoulder) 20x Sit-Ups (hold at chest) 10x Burpee Jump Overs (long-ways) 20x Cleans 20x Front Squats 20x Back Squats 20xShoulder Hold Lunges (switch soulders between reps - if Sandbag hits ground 10x pushups) Finisher: Max Rep Push-Ups (with Sandbag on back)

Endurance: **AHAFP Sandbag or Ruck With weight, 3.5 mile Ruck/Hike

Start at Bakery, circle entire property, end at Ball Park

Climb every berm on propery during Ruck/Hike

Enter Ball Park

Cirlce stadium

20x Box Jumps (no weight) at grass bench area

5x Bear Crawl up grass slope

Return to Bakery Start with Weight

Work Capacity: (RX with 20# vest) 5x Rounds ‘Tire Battle’ up the hill Pull a heavy ass tire 20 yards Flip a heavy ass tire 20 yards Deadlift a heavy ass tire 20 times (when done, without rest, pull tire back down to bottom of hill for other person to start)

30x Reps Sandbag Burpee + Back Squat #AHAFP

Finisher: ~1 Mile Run

Stretch + Hydrate & Fuel

[wastelandworkout]

03 (OTSC) Outdoor Tactical Strength & Conditioning

Danny Dietz Birthday WOD Baseline + Warm up: (Mat Chan + Stretch) ½ Mile Run

Speed & Conditioning Rnd1: 3x rounds, every 2 minutes (1 minute rest between rounds): 200m run down and sprint back up the hill then max rep burpees until time.

Metcon: 5x Rounds 10x Squats with ‘coupons’ 5x Overhead Toss w/Sandbag (60#/40#) 10x One Arm KB Snatch (5x each arm) Sandbag Carry ~200m (AHAFP) 10x Tire Flips

Work Capacity: (RX with 20# vest) 100x double unders or 300 singles 90x step ups 80x flutter kicks (40x each leg) 70x air squats 60x walking lunges (30x each leg) 50x push ups 40x sit ups 30x sandbag cleans & press (#AHAFP) 20x tire flips 10x clapping pushups

Speed & Conditioning Rnd2: 3x Tire Pull Sprint (up the hill) 3x Tire Pull (hand over hand, long distance…) The next one up in line takes the tire/weight back down the hill to start themselves up.

Finisher: ½ Mile Run or Tractor Pull up hill (big tire)**

Stretch + Hydrate & Fuel

[wastelandworkout]

01 (OTSC) Outdoor Tactical Strength & Conditioning

Baseline + Warm up:  ROM Drills ~10minutes (Mat Chan + Stretch)

Strength: Sandbag PT 3x Rounds 10x Power Clean, 10x Press, 10x Back Squat, 10x Push ups

Metcon: 400m run 25x Kettle bell swings 400m run 25x Kettle bell swings 400m run

Work Capacity: Complete sets of: 10-9-8-7-6-5-4-3-2-1 Sandbag Clean + Press + Back Squat Push ups Lateral jumps over sandbag x2 Duarability: 3x rounds 8x Tire Deadlifts Plate Overhead Hold + Walk (30#/20#) ~100m Tire Pull (AKA Tractor Pull) ~100m

Finisher: ½ Mile Run

Stretch + Hydrate & Fuel

[wastelandworkout]

003 WWOD - Striking 12/13/16

Boxing/Striking Workout

Jump Rope 2:00 Heavy Bag (Jab) 1:00 Jump Rope 1:00 Heavy Bag (Jab) 1:00 Jump Rope 1:00 Heavy Bag (Jab+Cross) 1:00 Jump Rope 1:00 Heavy Bag (Jab+Cross)1:00 Jump Rope 1:00 Heavy Bag (Jab+Cross) 1:00 Jump Rope 1:00 Heavy Bag (Jab+Cross) 1:00 Jump Rope 1:00 Heavy Bag (Mixed) 1:00 Jump Rope 1:00 Heavy Bag (Mixed) 1:00 Kicks: Heavy Bag (Round L) 1:00 Heavy Bag (Round R) 1:00 Heavy Bag (Round L) 1:00 Heavy Bag (Round R) 1:00 Heavy Bag (Round L) 1:00 Heavy Bag (Round R) 1:00

Mit Work: Slip Jab + Cross 1:00 Slip Jab + Cross 1:00 Range Jab + Slip Cross + Cross 1:00 Range Jab + Slip Cross + Cross 1:00

[wastelandworkout]

002 WWOD - 11/30/16

Time: 3:00pm | Duration: ~45 minutes

Stretch + Prepare (~5:00)

Warm Up ½ Mile Run

Wasteland ‘Helen’ 3x rounds Run/Sprint ~150 Yards 21x KB swings 12 Push-ups

Strength 3x rounds 12x Single leg/lunge chest flys/pulls (Tire/weight)  12x Overhead Press Farmer’s Carry ~150 Yards

Work Capacity 3x rounds 8x Tire Deadlifts Single Arm KB Overhead Hold + Walk ~150 Yards Tire Pull (AKA Tractor Pull) ~150 Yards

Finisher: ½ Mile Run

[wastelandworkout]

001 WWOD - 11/14/16

Time: 3:30pm | Duration: ~45 minutes

Stretch + Prepare (~5:00)

Warm Up: 1/2 Mile Run

METCON: 15 Minute AMRAP: Altered-Cindy 5x Burpees 10x Push Ups 15x Squats

Strength + Work Capacity: 5x Rounds Tire Flips ~ 150 Yards Tire Pull (AKA Tractor Pull) ~150 Yards (uphill)   20x Sledge Strikes on Tire (10x each side)

Finisher: 1/2 Mile Run

[wastelandworkout]

Wasteland PT 001

Sandbag Workout (~20 minute time cap)

10x burpee jump overs (long-ways)

20x sit ups (hold at chest)

10x get ups, right leg (hold on shoulder)

20x overhead press

10x get ups, left leg (hold on shoulder)

20x sit ups (hold at chest)

10x burpee jump overs (long-ways)

20x squat cleans

20x front squats

20x back squats

20x shoulder hold lunges (switch soulders

**Special Treat: max rep pushups with bag on back