Week 5 Day 4 - Running

Work Capacity
4 x Full Gassers (Rest 1 minute between)
Rest 2 minutes
6 x 3/4 Gassers (Rest 45 secs between)
Rest 2 minutes
8 x Half Gassers (Rest 30 secs between)
Rest 3 minutes
1 x 300 yard shuttle (60 yard intervals)
Slowest:  Full 43 secs, 3/4 33 secs, Half 21 secs
300 yard shuttle in 60 secs

Durability
Leg Board
________________________________
Wind was killer in the one direction
Achilles sore now wtf

Week 5 Day 2/3 - Oly + Metcon

Strength/Stamina
BB Triplet:
1 x Clean Pull (265#)
1 x Power Clean (177#)
1 x Jerk (177#)
One triplet every 30 seconds for 8 minutes
Rx'd

Work Capacity
3 RFT:
30 Front Squats (95#)
15 Push Ups
30 KB Swings, 44#
15 Pull Ups
21:42

Week 5 Day 1 - Strength

Strength
A.  Bench Press 6x6 @ 250#
Sets 1 and 2 complete, set 3 (5 reps), set 4 (3 reps), set 5 (2 reps), set 6 (0 reps)
Sets were completed to 6 reps w/ spotter giving just enough to get it up

B.  Back Squat 10x10 @ 203# (BW)

C.  Deadlift 5x3 @ 309#-349#-363#-378#-397#

Durability
Sidestep w/ band

Week 4 Day 5 - Metcon - DT

Work Capacity
5 RFT:
155# Deadlift, 12 reps
155# Hang Power Clean, 9 reps
155# Push Jerk, 6 reps
9:31
________________________
LT = 9:40

Week 4 Day 4 - Oly

A.  Weighted Pullups w/ Chains 5x3 @ 2L-3L-3L-3L-3L+1S
B.  Hang Power Snatch, Power Snatch 3-3 x 5 sets @ 94#-109#-119#-124#-134#
C.  Hang Squat Snatch 5x3 @ 55#
D.  Snatch Pulls 3x3 @ 193#
E.  DB Rows 3x12 each @ 75#
F.  Lower from inverted hang (slow as possible) x 10 @ BW

Week 4 Day 3 - Running

Work Capacity
14 x 50 yard sprints (every 40 seconds)
Rest 3 minutes
12 x 50 yards sprints (every 40 seconds)
Rest 5 minutes
10 x 100 yard sprints (every minute)
Goal is sub 8 seconds for 50s and sub 18 seconds for 100s
Rx'd

Week 4 Day 2 - Metcon

Work Capacity
Alternating Tabata Deadlift (225#) and Burpee
126 reps

Durability
Leg Board
_________________________________
LT = 116 reps

Week 4 Day 1 - Strength

Strength
A.  Increase loads on every rep:
     OHS 5x1 @ 109#-119#-133#-143#-153#
     Front Squat 5x1 @ 195#-209#-224#-243#-258#
     Back Squat 5x1 @ 287#-302#-317#-322#-332#

B.  Press 10x2 on the minute @ 143#

Week 3 Day 5 - Metcon - Fight Gone Bad

Work Capacity
3 Rounds, 1 minute at each station, 1 minute rest between rounds:
Wallball (20#, 10 ft)
SDLHP (75#)
Box Jump, 24"
Push Press (75#)
Row for calories
134, 99, 85 = 318 total
_______________________
LT = 331 in different order and with 20" box jumps.  Had an extra 20-30 secs
at wallball in round 1.  Lost time on getting the rower started...first calorie around 20 secs.

Week 3 Day 4 - Metcon

Work Capacity
3 minute amrap x 5 (Rest 1:30 between rounds):
5 Clean Pulls 155#
5 Ball Slams, 10#
5 Burpees
3 Rounds + 5 + 3
3 Rounds + 2
3 Rounds + 2
3 Rounds + 3
3 Rounds + 2

Durability
3 rounds:
10 Rotations each way (40# bag)
10 Full Moons each way (40# bag)
30 Flutter Kicks each
30 Spread Eagles

Week 3 Day 3 - Metcon ish

Work Capacity
4 Rounds AFAP, rest 4 minutes between rounds:
10 Sledgehammer strikes each side (16# hammer)
40 yard Prowler Push (high bar, 180#)
Run 40 yards
40 yard Sled Pull (135#)
40 yard Prowler Push (high bar, 180#)
10 Sledgehamer strikes each side (16# hammer)
Run 40 yards
40 yard Sled Pull (135#)

Durability
Sidestep w/ band

Week 3 Day 2 - Oly

Agility
A.  Dot Drills
B.  Band Resistance:
        side shuffle 2x10 ea, turn & run 2x8 ea, backpedal 2x8, run 2x10
 
Strength
A.  Thruster 7x3 @ 132#-147#-160#-170#-185#-195#-205#
B.  Hang Power Clean + Power Clean + Jerk 2+2+1 x 5 @ 155#-165#-175#-185#-195#
C.  Clean Pulls 5 @ 195#, 5 @ 225#, 3x3 @ 260#

Week 3 Day 1 - Strength

Strength
A1.  Banded Back Squat (purple one loop) 5x10 @ 165#-185#-205#-225#-225#
A2.  24" TnG Box Jumps x 6
B1. Banded Bench Press (purple three loops) 5x10 @ 135#-145#-155#-160#-160#
B2. Clapping Push Ups x 6
C.  Deadlift 10x2 on the minute @ 353#
D.  Reverse Hypers 3x12 @ 110#
E.  GH Raises 3x10 @ BW

Week 2 Day 5 - Metcon

Work Capacity
30 Minute AMRAP:
9 Burpees
11 Pull Ups
21 KB Swings, 1.5 pood
9 Rounds + 3

Week 2 Day 4 - Running + Metcon

Running
8 x 40 yard Suicides (start on ground, hit it at every turn) - Rest 1:30 between
Rest 3 minutes
1 x 300 yard Shuttle Run (60 yard intervals)
Rx'd - 300 yard shuttle in 57 secs

Work Capacity
5 RFT:
5 DB Thrusters, 50#
5 Chin Ups
5 Burpees
6:08

Durability
DB RDLs 3x8 each @ 30#
___________________________________
Hands ripped up and forearms smoked from tire flips.  No gas left
for the metcon.

Week 2 Day 3 - Metcon

Work Capacity
100 yard tire fire complex (jump through tire after every flip) - ~325# tire
100 yard burpee tire flip (1 burpee before every flip) - ~325# tire
22:39

Week 2 Day 2 - Oly

Strength
A.
OHS Strength Ladder
10 reps @ 45#, 9 @ 55#, 8 @ 65#, 7 @ 75#, 6 @ 85#, 5 @ 95#, 4 @ 105#
3 @ 116#, 2 @ 126#, 1 @ 136#

B. 
5 Squat Snatch from 12" blocks @ 45#
5 Power Snatch from 12" blocks @ 94#
5 Squat Snatch from 12" blocks @ 55#
5 Power Snatch from 12" blocks @ 114#
5x3 Squat Snatch from 12" blocks @ 65#

C.
Power Snatch 4 @ 111#, 4 @ 126#, 4x4 @ 141#

Durability
Reverse Walking Lunges - 3x10 each
Step-Ups w/ slow descent - 3x4 left, 3x8 right

Week 2 Day 1 - Strength + Plyos/Speed

Strength
A.  Front Squat 5 @ 175#, 5 @ 195#, 4x5 @ 215#
B.  Good Mornings 3x12 @ 95#-105#-115#
C.  Press 5 @ 135#, 5 @ 145#, 4x5 @ 155#
D1.  Strict Pull-Ups 3x10 @ BW
D2.  BB Rows 3x12 @ 115#

Durability
Knee Extensions w/ band
Shoulder ER w/ band

Plyos/Speed
A.  Peacock Agility x 4
B.  30 yard short shuttle x 4
C.  Channel run/backpedal x 4
D.  40 yard Sprint x 10 (8 w/ 20# vest, 2 without)

Week 1 Day 5 - Running + Metcon

Running
10 x 150 yard sprints (25 and back, 50 and back) - Rest 40 secs between
Complete sprints in 26 to 34 secs
Sprints 1-9 in 29 secs, sprint 10 in 30 secs

Work Capacity
10 Back Squats (165#), 1 Burpee
9 Back Squats, 2 Burpees
.......
1 Back Squat, 10 Burpees
9:24

Week 1 Day 4 - Metcon

Work Capacity
5 Rounds, each for time:
100 yard Sprint (down and back)
50 yard Bear Crawl
50 yard Sled Pull (90#)
1 minute rest between rounds
1:09, 1:23, 1:48, 2:15, 2:17

Durability
Reverse Crunch 3 x 20
Reverse Hyper 3 x 15 @ 100#
Single Leg Lateral Jumps (opposite / same)
________________________________________
Bear crawls on concrete = no bueno

Week 1 Day 3 - Metcon (G)

Work Capacity
5 RFT:
3 Power Cleans (205#)
20 Burpees
12:12

Durability
3 x 20 Med Ball V-Ups (20#)
___________________________________
Only the last rep on the first set of cleans was a bad rep.  Others were
pretty good, but not perfect.