Metcon

Work Capacity
20 Minute AMRAP:
400 meter Run
21 Deadlifts, 155#
5 Rounds + 400 meters + 11 DL

Durability
Full GH Raises 3x10 w/ 25# plate

Running

Work Capacity
12 x 200 meters
Rest 1 minute between
All must be sub 40 sec
Rx'd

Metcon

Work Capacity
7 RFT:
10 Burpees
25 Double Unders
9:24

Running

Work Capacity
3 Min On, 3 Min Off x 6
Covered 2.5 miles

Durability
Hip Mobility w/ Hurdles

Metcon

Work Capacity
4 Rounds:
30 sec Burpees, 30 sec off
30 sec Double Unders, 30 sec off
30 sec Squats, 30 sec off
Burpee = 12,11,10,11
DU = 32,35,36,31
Sqt = 21,22,22,21
Total = 264

Durability
Hollow Rocks 4x12

Running

Work Capacity
5 Min On, 2:30 Off, 6 On, 3 Off, 7 On
Covered just over 2.25 miles

Durability
Towel Neck

Strength - Linear BS, Pr, DL

Strength
A. Press 3x5 @ 155#
B. Back Squat 3x5 @ 285#
C. Deadlift 3x5 @ 356#
D. Reverse Hyper 3x12 @ 100#

Durability
3 sets:
Ab Wheel x 10
GHD Sit-Ups x 12

Metcon

Work Capacity
Every 30 seconds for 8 minutes:
1 Power Clean, 185#
5 Ball Slams, 40#
13 Completed Rounds
Finished the last 3 as quick as possible. Done in under 9 minutes.

Strength - Linear FS, BP

Strength
A. Bench Press 5x5 @ 185#-205#-215#-225#-235#
B1. DB Step-Ups 3x8 left, 3x12 right @ 25#-25#-30#
B2. Knee Band Extensions 3x8 left, 3x15 right
C.  Front Squat 5x5 @ 175#-190#-204#-214#-221#(1/4)

Durability
3 sets:
25 Flutter Kicks each leg
1 Minute Front Plank hold
20 Russian Twists each side, 20# medball

Metcon

Strength
4 sets:
Pull Up hold for 10 sec above bar into 3 Strict Pull Ups
Rest 40 sec between sets
UB-UB-UB-2/1

Work Capacity
10 Min AMRAP:
5 Box Jumps, 24"
5 KB Swings, 53#
5 Parallette Dips (using only 1 parallette)
14 Rounds + 1

Metcon

Work Capacity
5 RFT:
30 Med Ball OHS (20#)
300 meter Run
19:30
_____________________________________
Took runs slow since it was slick.  Came up on the left side a few times but
getting better.  Seems I only do it now w/ OHS.

Rugby @ DARC (C) (Sat Dec 10)

L 15-5

FML

Rugby Practice (Thr Dec 8)

Metcon + Strength/Oly

Work Capacity
For reps:
2 Min Thrusters, 75#
2 Min KB Swings, 44#
2 Min Burpees
2 Min Double Unders
165

Strength
Back Squat Cluster 2.2.2.2 x 4 sets @ 249#-263#-275#-283#
Rest 20 sec in the clusters

Power Clean Cluster 1.1.1.1 x 4 sets @ 187#-199#-209#-209#
Rest 20 sec in the clusters
___________________________________
Probably should go learn from an Oly coach...form needs improvement

Rugby Practice

Metcon

Work Capacity
20 Minute AMRAP:
5 KB Hang Power Clean & Push Press each side, 44#
5 Paralette Shoot Throughs
5 Med Ball Lifts, 20#
100 Single Unders
6 Rounds + 5+5+5+5+46

Rugby vs St. Thomas (C)

W 41-5

Rugby Practice