Week 1 Day 2 - Strength

Strength
Back Squat 5 @ 230#, 5 @ 250#, 4x5 @ 285#
Bench Press 5 @ 205#, 5 @ 225#, 4x5 @ 245#
Deadlift 5 @ 275#, 5 @ 305#, 4x5 @ 345#
Dips 3x10 @ BW

Week 1 Day 1 - Oly

Strength
A.
5 x Power Clean from 12" blocks @ 94#
5 x Squat Clean from 12" blocks @ 94#
5 x Power Clean from 12" blocks @ 116#
5 x Squat Clean from 12" blocks @ 116#
5 x 3 Squat Clean from 12" blocks @ 137#

B.
Power Clean and Jerk 4 @ 152#, 4 @162# , 4x4 @ 191#

C.
Prowler Pushes 10 x 50 feet (high bar) - Rest 30 - 45 sec between
5 @ 200#, 5 @ 250#

Durability
Sidestep w/ Band

Gunthor

Power/Agility
A.  BB Back Squat hold 1/2 depth (185#) into Tuck Jumps:  30 sec - 15 x 3
B.  BB Back Squat hold full depth (165#) into Split Jumps:  30 sec - 8 each x 3
C.  BB Back Squat Jumps (95#) into Squat Jumps:  8 - 10 x 3
D.  BB Back Squat Jumps (95#) into Progressive Broad Jumps:  8 - 6 x 3
E.  BB Calf Raises (95#) into Double Unders:   20 - 30 x 3
F.  BB Lunges (95#) into Progressive Single Leg Lateral Jumps:  8 each - 6 each x 3

CF + Ladder

Work Capacity
5 Deadlifts (335#)
5 Rounds of Cindy (5 Pull / 10 Push / 15 Sqt)
6 Deadlifts (335#)
4 Rounds of Cindy
7 Deadlifts (335#)
3 Rounds of Cindy
8 Deadlifts (335#)
2 Rounds of Cindy
23:55

Plyos
A.  Speed Ladder

Bla Bla

Strength
A.  Front Squat Cluster 2.2.2.2 x 6 sets
      10-15 secs rest between reps, 2-4 min rest between sets
135#-155#-170#-190#-205#-225#

B.  Power Clean + Push Press 3+1 x 5 sets
155#-165#-170#-190#-200#

C1.  Stability Ball Push Ups (feet on ground) - 3x10
C2.  Wall Sits (25 kg) - 3 x 1 minute

D.  Gittleson Shrugs 2 x 12 each side @ 70#

CF (G)

Work Capacity
5 RFT:
40 Double Unders
30 Box Jumps, 24"
20 KB Swings, 62#
25:35
______________________________
Not sure on exact box height, may have been a little over 24"

CFFB

Work Capacity
7 RFT:
7 One arm DB hang power snatch (RT), 55#
7 One arm DB hang power snatch (LT), 55#
7 Pull Ups
12:51

Strength
A1.  Back Squat 3x10 @ 250#
A2.  Pistols (4 left, 8 right) x 3 sets

B.  Split Jerk 5x3 @ 155#-170#-185#-185#-185#

Durability
GH Raises 3x10 @ BW
____________________________________
Still a bit short of full ROM on the pistols on the right.  A bit tight near parallel.
Patellar tendon a bit sore on the push up.

80-60-40s

Sprint 80-60-40's (yards) - 4 sets of 4 reps.
Rest 1 minute after reps, 2 minutes after sets
Complete sprints in 30-38 secs
All between 32 secs and 37 secs

Baseline
Side Planks on Hand 4 x 30 seconds each side - no rest
DB Step Ups
Balance Oval
Knee Band Extensions

Work Capacity
12 Minute AMRAP:
3 Thrusters (135#)
21 Double Unders
10 Rounds + 1

Plyos/Speed
A. The Squirm x 4
B. 40 yard ladder sprint x 4
C. Z-Pattern run x 4
D. Channel Shuffle x 4
E. Flying 20s x 10

CFFB + Sled Drag

Work Capacity
Sprint 1/2 Gasser
20 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
15 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
10 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
5 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
5:44

Stamina
6 x 50 yard Sled Drag (sled + 90#) - Rest 2 minutes between

Durability
Reverse Hypers 4 x 10 @ 100#

OPT + 350s

Strength
Snatch Grip Deadlift 4x4 @ 225#-235#-245#-250#
Hang Power Snatch 3x5 @ 95#-115#-135#
Pistols (Right leg only)

Stamina
3 Rounds:
20 Chin Ups AFAP - rest 1 minute
15 Thrusters (115#) AFAP - rest 3 minutes
Rx'd - 8 total drops on chin ups; 1 drop on last set of thrusters

Running
350 yard sprints (100 yard intervals) - Rest 1 minute between
1:15, 1:19, 1:26, 1:27
______________________________________________
Last snatch at 135# was a press out.  Felt slow on the runs - turns must get better.
Effing hot out

CFFB + 400s

Strength
Back Squat 5x1 @ 300#
Bench Press 5x2 @ 240#

Work Capacity
5 RFT:
5 Deadlifts (275#)
10 Burpees
4:21

Running
6 x 400 meters (Rest 2 minutes between)
1:22, 1:24, 1:29, 1:31, 1:31, 1:35

CF

12 Minute AMRAP:
3 Bench Press (185#)
5 Back Squat (225#)
10 Rounds

Balance Board
Single Leg Lateral Jumps

CFS + Run (G)

On the minute for 10 minutes:
5 SDHP (95#)
5 Push Press (95#)
5 Burpees
Rx'd - No Misses

Run:
:45 on, :45 off, 1:30 on, 1:30 off, 3 on , 3 off, 6 on, 6 off, 3 on, 3 off, 1:30 on, 1:30 off, :45 on
2.25 miles + some change

CFFB + Plyos

5 RFT:
4 Power Snatches (135#)
Max Rep Supine Ring Pull Ups
Max Rep Plyo Push Ups
Time (minus rest): 10:43
SRPU: 23-15-10-11-11 (70)
PPU: 26-18-12-12-14 (82)

Speed Ladder
________________________________
Couple of press outs on snatches, form still needs work and def lost
some power in that lift since coming back.  Probably too heavy too.

CF (G)

12 Minute AMRAP:
400 meter Run
5 Deadlifts (315#)
4 Rounds + 100 meters

Ab Wheel 3x10

OPT + OHS

Work Capacity
3 RFT:
15 Chin Ups
15 Front Squats (95#)
30 Double Unders
7:25

Strength
OHS 5x3
67#-77#-87#-97#-111#

Durability
Full GH Raises 3x10 @ BW

Strength
Bench Press 7x1
225#-245#-265#-285#-305#(fail)-300#(fail)-295#

Work Capacity
3 RFT:
10 Chin Ups
20 Med Ball Cleans (20#)
30 Abmat Sit Ups
8:54

Durability
Single Leg Box Jumps

_______________________________________
Bench rack was too high; prolly could have gotten 300

CF (G)

Work Capacity
225# Deadlift x 21
Run 400 meters
225# Deadlift x 18
Run 400 meters
225# Deadlift x 15
Run 400 meters
225# Deadlift x 12
Run 400 meters
12:59

Durability
Unbroken GHD Sit Ups 20,15,10,5 (Rest 1 minute)

CF One World + Speed/Plyos

Work Capacity
15 Minute AMRAP:
5 Deadlifts (185#)
10 Lateral Burpees over Barbell
20 Double Unders
7 Rounds +5 +10

Strength
Back Squat 12x2 on the minute - 265#

Speed/Plyos
1.  5 yard lateral shuffle into 10 yard sprint x 4 each way
2.  8 x 20 yard sprints (start with chest on the ground)

OPT + Death by 10 meters

A.  Max Double Unders in 5 minutes - 243
B.  Bench Press 8x3 @ 75% of 1RM (Rest 45 secs) - 225#
C.  Hang Power Clean 3,3,2,2,2 - 165#-180#-195#-200#-205#
D.  Clean Pulls 5x3 @ 120% of Clean 1RM - 280#
E.  Death by 10 Meters (down & back) - 16 Rounds + 15

OPT

4 Rounds each for time:
(4 Burpees, 5 Chin Ups, 6 Thrusters (75#)) x 4
Rest 1 minute between rounds
3:06, 4:25, 5:31, 5:54

Front Squat
3x3 @ 70% - 185#
3x3 @ 80% - 210#
3x3 @ 90% - 230#