#dojofit

Baseline: ROM Drills ~10 minutes

Warm up: 3x Rounds - Cindy

Strength: Curtis Ps: 5 rounds – Every 2 minutes, complete 5x Curtis P’s Curtis P = 1x clean + 2x lunges + 1x push press

Stamina: Chipper, not timed (Go AHAFP): 30x 2-arm KB thruster 100x box step ups (alternate legs/50 each leg)

Baseline: Stretching & ROM ~5 mins

Warm up: 3x Rounds Cindy

Kata: Too San + Giin

Strength: Diane (8:55) 21-15-9 Deadlift 185# + Push Ups

Kata: Empi + Seisan

Baseline: ROM Drills ~5 minutes/Mat Chan Warm up

Warm up: 3x Rounds 5x Pull-ups 10x Push-ups 15x Air squats

Explosive Training Complex 03

Baseline & Warm up: ROM Drills ~5 minutes + “Mat Chan" Warmup

Conditioning: 3x Rounds of Cindy

Strength +Work Capacity: 1a. Box Squats - 5x sets 5x reps 1b. Box Jumps - 5x sets 5x reps 2a. Bench Press - 5x sets 5x reps 2b. Plyo Pushups (hand claps) - 5x sets 5x reps

3. Death by Thrusters (95#) [7]

Durability: Tabata Jump Rope (10x :20 on :10 off)

Explosive Training Complex 02

Baseline & Warm up: ROM Drills ~5 minutes

Conditioning: 3x Rounds of Cindy (1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)

Med Ball (Large/20#) Close quarters chest pass to partner (go as quickly as you can) Chest pass to partner (vary distance but don’t really go past 10 yards distance) Long throw (between partners) Slams to ground Chest pass to partner with knees on ground (vary distance but don’t really go past 10 yards distance)

**Do them for time. Tabata; 20 on 10 off

Strength: Landmine(s) 5x Rounds + 10# each round (finshed at 70#) 10x Side Swings/Twists 2x 5x Single Arm Push Press 10x Thrusters 2x 5x Split Jerks

Work Capacity: Tire Push back and fourth to partner (tire on side) (3x :20 on :10 off)

Baseline & Warm up: ROM Drills ~5 minutes “Mat Chan" Warmup

Conditioning: 5x Rounds of Cindy (1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)

Strength: Complete as many rounds and reps as possible in 7 minutes of: 10x power snatches (115#/75#) 3x chest to bar pullups (or just pullups)

Work Capacity: Complete sets of: 10-9-8-7-6-5-4-3-2-1 Overhead squats (95#/45#) Push ups Lateral jumps over the bar x2

1 Rep Max Power Clean [155#]

Durability: Tabata Jump Rope (8x :20 on :10 off)

Baseline: ROM Drills ~5 minutes/Mat Chan Warm up Walking high knee (pull to chest) Butt Kickers Walking High-Kicks Deep Sumo Squat

Warm up: 3x Rounds 5x Pull-ups 10x Push-ups 15x Air squats

Plyo Work: W/Tire: One Legged Jump Ups Right Side - 3x sets 12x reps Left Side - 3x sets 12x reps Double Jump up (like box jup) 3x sets 12x reps

Tire Jump Overs (or in/outs) 6x sets Burpee Long Jump 5x sets 3x reps Triple Long Jumps (from stand still, 3x long jumps) 5x sets 3x reps Box Jumps: (all 3x sets 6x reps): Standard Box Jumps Step Off Box Jumps (step off one box, then spring up onto another higher box) Step Off Box Jumps (add chains)

Strength: Back Squat 8x sets x3 reps:  #AHAFP

Baseline: ROM Drills ~10 minutes Comprehensive Joint Mobility + Stretching

Warm up: 400m run (¼ mile) 3x rounds (Cindy) 5x pull ups 10x push ups 15x air squats

Strength: Grace (For Time) 30x Clean & Jerk 135# [6:32]

Work Capacity: 3x Rounds 400m run (¼ mile) 10x box jumps 10x burpees 15x KB Swings (American) *AHAF#