Captain - 12/1/11

CAPTAIN
Baseline: Run 1 mile
Strength: Work to 1RM Weighted Pull-up
Stamina: 5 rounds, not timed: 3 x WPU @ 90%1RM, 2 x Rope Ascent, Bear Crawl 50M
Work Capacity: "Captain" 5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side)
12 x Double Unders
Durability: Run 1 mile. Plank Hold 2 x 3 minutes each. Active Stretch or yoga

Am

Baseline: Run 1 mile - on a boat
Work Capacity
"Captain"

5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side) - used a 20kilo K.B
12 x Double Unders

Benoit - day 2 - 11/1/10

BENOIT
Baseline: ROM Drills. 100 double unders AFAP
Work Capacity: with 20# vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Puh-ups
75 x Squats
Durability: 3 rounds, not timed: 25 x weighted sit-ups (45#), Hip Mobility Drill

Am

ROM Drills. 100 double unders AFAP
Work Capacity: with 20# vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Puh-ups
75 x Squats

Eva's in the house - day 1 - 10/1/11

Baseline: Sand Bag Get-ups 15 minutes
Strength: Work to 3RM Squat Clean
Stamina: Chipper: 15 x SC @ 90%3RM, 100 x 4 count mountain climbers, 800M sand bag run
Work Capacity: Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes

AM -
1 - Ballistic warmup
2 - 10mins TGU 16k K.B
3 - work to 3RM SC - 90kg - 10 under
4 - 15 x SC@80k - 400 single leg MC - 6 x Farmers walk with 2 x 44k K.B

PM - Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes