Metcon

Work Capacity
6 RFT:
24 Squats
24 Pushups
24 Walking Lunges (12 each)
400 meter Run
26:23

Metcon

Work Capacity
3 RFT:
45# BB Thrusters x 20
Mountain Climbers x 50 (L+R=1)
8:14

Bottom to Bottom Tabata Squats

Work Capacity
B2B Tabata Squats
*10 sec rest is in the hole
99

Metcon

Work Capacity
1 Min Burpees

- Rest 1 minute -

4 Min AMRAP:
15 Pushups
10 Strict Pullups

- Rest 1 minute -

4 Min AMRAP:
15 Jumping Squats, 45# BB
10 Parallette Shoot Throughs (no pushup or dip)

- Rest 1 minute -

1 Min Burpees

25 / 2 Rounds + 15 + 2 / 2 Rounds + 15 / 16
Total Reps = 173

Hill Sprints

25 x 40 yard Hill Sprints
*Rest is the time to walk down the hill

Metcon

Work Capacity
Alternating Tabata Deadlift (225#) and Burpee
(LT = 126)
132

2.1 - Oly

Strength
A.
OHS 1x3 @ 104#
Snatch Balance 1x3 @ 104#
OHS 1x3 @ 109#
Snatch Balance 2x3 @ 109#

B.
PS + HSS + Snatch (each position is a rep)
1x3 @ 109#
3x3 @ 118#
1x3 @ 109#
Work on landing position (esp w/ HSS)

C.
Clean Shrugs (from high hang to up & down shrug off blocks)
5x5 @ 258#

Durability
Single Leg Hurdle Progressions

3 sets:
Ab Wheel x 10
Russian Twists x 25 each side w/ 20# medball
Pushup Hold w/ 10 reps on each side of:   Leg raises, Hip rotates and Knee drives
Glute Bridge w/ Reach x 10 each way

Incline BP, Deficit DL

Strength
A.  Incline Bench Press
3x10 @ 121# - 145# - 165#
3x1 @ 182# - 194# - 206#

B.  Deficit Deadlift  ~ 3 inches
1x2 @ 302 (75%)
1x2 @ 321# (80%)
2x2 @ 341# (85%)
1x2 @ 351# (87.5%)
2x2 @ 361# (90%)

C.  Deadlift
2x1 @ 380# - 405#

D1.  DB Front/Side Raise 3x8 each @ 20#
D2.  Strict Pullups 3x12 @ BW

E.  Stability Ball Leg Curls 3x15 @ BW

Durability
Towel Neck

__________________________

RUGBY PRACTICE

8.1/8.2 - BS/FS

Strength
A.  Back Squat
3x5 @ 204#
4x5 @ 221#
1x5 @ 236#
1x5 @ 253#

B.  Front Squat
5x5 @ 150#
3x5 @ 163#

C1.  Bulgarian Split Squats (BB on back) 3x10 each @ 111#
C2.  Pump Thrusts 3x50 w/ 40# DB

D.  Atlas Stones to 48"
157# x 1
191# x 3

1.4 - Oly

Baseline
Depth Jumps into 40# ball toss
Single Leg Lateral Jumps

Strength
A.
Snatch
4x2 @ 109# - 119# - 111# - 118#
4x1 @ 126# - 133# - 126# - 133#

B.
Clean & Jerk
2x2 @ 140# - 152#
4x1 @ 162# - 172# - 162# - 172#

C.
Snatch Shrugs (from high hang to up & down shrug off blocks)
5x8 @ 180#

Metcon

Work Capacity
10 Minute AMRAP:
6 Front Squats, 185#
10 KB Swings, 1.5 pood
5 Rounds

Durability
3 sets:
Band Rotary Hold x 1 minute each side
Spread Eagles x 50
Arm Haulers x 30

_____________________________

RUGBY PRACTICE

Plyos, Running

A.  Dynamics - A Skip, B Skip, High Knees, Butt Kicks, Power Skip, High Knee Double Hop, Carocia, Shuffle, Ankle Flips, Bounding, Backward Run, Backpedal

B.  Speed Ladder

C.  L Drill x 4

D.  Peacock Agility x 4

E.  60 yard Pro Long Shuttle x 3

F.  10 x Build Ups (Jog 20, Sprint 40, Jog 20)

Incline BP, Deficit DL

Strength
A.  Incline Bench Press
3x10 @ 121# - 145# - 165#
1x3 @ 180#
1x2 @ 190#
1x1 @ 204#

B.  Deficit Deadlift  ~ 3 inches
8x2 @ 321# (80%)
4x2 @ 341# (85%)

C1.  Controlled Reverse Hypers 3x12 @ 45#
C2.  Banded Good Mornings 3x25 @ BW
C3.  Row Machine 3x15 @ 50#

D.  Weighted Back Extensions 3x20 @ 25# plate

__________________

RUGBY PRACTICE

7.2 - BS/FS

Strength
A.  Back Squat
4x4 @ 221# - 236# - 253# - 268#

B.  Front Squat
4x5 @ 155# - 162# - 175# - 175#

C.  50 foot Yoke Walk
Yoke + 200# x 4
Yoke + 250# x 4

D1.  GH Raises 3x12 w/ 10# plate
D2.  Side Clam Raise 3x12 each
D3.  Wall Sit w/ 45# plate 3 x 1 minute

1.3 - Oly

Baseline
Dot Drills
Seated Broad Jumps
Knee Jumps

Strength
A.
Snatch
2x3 @ 109#
4x3 @ 119#

B.
PC + HSC + Clean (each is a rep)
2x3 @ 140#
3x3 @ 155#

C.
Snatch Pull (from floor, w/o overhead finish)
5x6 @ 140#

Plyos, Running

A.  Dynamics - A Skip, B Skip, High Knees, Butt Kicks, Power Skip, High Knee Double Hop, Carocia, Ankle Flips, Bounding, Backward Run, Backpedal

B.  Speed Ladder

C.  The Squirm x 4

D.  40 yard Ladder Sprint x 4

E.  Z Pattern Run x 4

F.  10 x Build Ups (Jog 20 yds, Sprint 40 yds, Jog 20 yds)

Metcon

Work Capacity
15 Minute AMRAP:
10 Back Squats, 135#
15 KB Swings, 1.5 pood
20 GHD Situps
5 Rounds + 3

Durability
3 sets:
Side Plank x 1 minute each side
Flutter Kicks x 50 (L+R=1)
Band Rotary Hold x 30 sec each side
Leg Levers x 25

Incline BP, Deficit DLs

Strength
A.  Weighted Strict Pullups w/ 1L chain
3 sets @ 10, 9, 8 reps

B.  Incline Bench Press
3x10 @ 111# - 135# - 155#
2x5 @ 185# - 177#
1x1 @ 199#

C.  Deficit Deadlifts  ~ 3 inches
8x2 @ 302# (75%)
6x2 @ 321# (80%)

D.  Hip Thrusts 4x15 @ 155#

E1. Stability Ball Leg Curls 3x12 @ BW
E2. Stability Ball Pushups 3x10 @ BW (first 5 reps of each set feet elevated, last 5 feet on floor)

Durability
Towel Neck

7.1 - BS/FS

Strength
A.  Back Squat
2x5 @ 236# - 253#
1x2 @ 268#
1x3 @ 283#
1x1 @ 316#

B.  Front Squat
1x5 @ 162#
2x4 @ 187# - 201# - 212#

C1.  Eccentric Skater Squats 3x10 each w/ 10# plates (go to sled after each leg)
C2.  6 x 100 foot Sled Drag @ Sled + 180# x 2, 225# x 4

1.2 - Oly

Strength
A.
3 Position Clean (Floor, Below Knee, High Hang) (each pos is a rep)
2x3 @ 143#
4x3 @ 153#

B.
Rack Jerks
2x3 @ 133#
3x3 @ 140#

C.
Clean Pulls (from floor, w/o the rack finish)
2x5 @ 184#
3x5 @ 194#

Durability
Single Leg Press on toes 3x12 Left, 5x12 Right @ 90#
Box Jumps

Metcon

Work Capacity
8 Minute AMRAP:
5 Deadlifts, 315#
25 Double Unders
5 Rounds + 3

Durability
Leg Board

Metcon

Work Capacity
3 RFT with 20# vest:
400 meter Run
15 Burpees
15 KBS, 53#
12:25

12 - Press, Deficit DLs

Strength
A.  Press
1x8 @ 121#
1x4 @ 150#
1x4 @ 165#
2x1 @ 172# - 177#

B.  Deficit Deadlifts @ ~ 3 inches
10x2 @ 287# (70%)
5x2 @ 302# (75%)

D1.  Controlled Reverse Hypers 3x12 @ 45#
D2.  DB RDLs 3x10 each @ 30#
D3.  DB Rows 3x10 each @ 80#

Durability
Towel Neck

6.2 - BS/FS

Strength
A.  Back Squat
4x4 @ 236# - 253# - 253# - 253#

B.  Front Squat
4x5 @ 150# - 163# - 175# - 175#

C.  Eccentric Skater Squats 3x8 each w/ 10# plates

D.  Walking Lunges w/ one DB held overhead 2x20 each arm @ 25#

E.  GH Raises 3x12 @ BW

1.1 - Oly

Baseline
Banded KBS
Knee Jumps

Strength
A.
OHS
1x3 @ 96#
Snatch Balance
1x3 @ 96#
OHS
1x3 @ 102#
Snatch Balance
2x3 @ 102#

B.
PS + HSS + Snatch (each position is a rep)
2x3 @ 102#
3x3 @ 109#

C.
Clean Shrugs (off box - from high hang to up & down shrug)
5x5 @ 248#

Run 5K

Work Capacity
5K for time:
24:19

Metcon

Work Capacity
3 RFT:
50 foot Burpee Broad Jump
20 KBS, 62#
15 Pullups
10 Thrusters, 135#
14:34

11 - Press, 10 (partial) - DL + Banded DLs

Baseline
Single Leg Glute Bridges 3x12 each @ BW

Strength
A.  Press
1x8 @ 121#
1x4 @ 145#
2x4 @ 160#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x1 @ 340#
1x5 @ 371#
1x1 @ 402#

C.  Speed Deadlifts w/ Bands - 135# w/ Black Mini Bands
3 Rounds of 10x2 @ 2 loops - 3 loops - 4 loops
*Rest 15 sec between the sets of 2, Rest 2 min between the 3 rounds

Durability
Single Leg Press (finish on toes) 3x12 Left, 5x12 Right @ 90#
Weighted Back Extensions  3x15 @ 25# plate

6.1 - BS/FS

Baseline
Ankle Band Walks (foward, backward, sideways)

Strength
A.  Back Squat
2x6 @ 221# - 253#
1x3 @ 283#
1x2 @ 302#

B.  Front Squat
1x5 @ 162#
3x4 @ 187# - 201# - 201#

C.  DB Step-Ups 3x10 each @ 30# - 35# - 35#

D.  100 foot Prowler Push (high handles)
2 @ 90#
2 @ 180#
2 @ 270#

Metcon - 9 on 7

Work Capacity
5 RFT:
9 Rack Thrusters, 135#
20 yard Bear Crawl (10 yards & back)
7 Ball Slams, 40#
9:54

Metcon

Work Capacity
8 RFT:
75 foot Farmers Carry, Handles + 90#
9 Burpees
9:52

10 - Press, 10 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 140#
3x4 @ 155#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x1 @ 340#
1x5 @ 371#
1x3 @ 402# (1 rep)
1x1 @ 421# (no attempt)
Some days the hammer, some days the nail

C1.  BW Dips 3 sets @ 20 reps - 15 reps - 10 reps
C2.  Farmer's Handle Rows 3x10 each @ Handle + 40#

D.  Controlled Reverse Hypers 3x10 @ 40#

Durability
4-way neck w/ ball

5.2 - BS/FS

Strength
A.  Back Squat
4x6 @ 204# - 236# - 253# - 253#

B.  Front Squat
4x5 @ 150# - 163# - 175# - 175#

C.  One Leg Box Squat 3x8 each @ 10# plates

D.  Hip Thrusts (controlled) 3x15 @ 155#

Jog 3 miles (Fri Nov 9)

Metcon

Work Capacity
12 Minute AMRAP:
15 KB Swings, 62#
7 Burpee Pullups
7 Rounds

Stamina
8 Sets:
25 yard Sled Drag @ Sled + 180# - 180# - 225# - 225# - 225# - 225# - 180# - 180#

Durability
Single Leg Press 3x12 Left, 5x12 Right @ 90#

Metcon

Work Capacity
5 Rounds for total working time:
Run 1 lap around building (~290 meters)
10 Squat Clean Thrusters, 95#
15 Burpees
*Rest 3 minutes between rounds
Total time = 29:39
Working time = 3:03, 3:03, 3:17, 3:59, 4:17 = 17:39

9 - Press, 9 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 135#
4x4 @ 150#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x6 @ 361#
1x4 @ 380#
1x2 @ 412#

C1.  Reverse Hypers 3x12 @ 180#
C2.  BB Rows 3x12 @ 113#

Durability
4-way Neck w/ ball

5.1 - BS/FS

Strength
A.  Back Squat
1x8 @ 204#
1x6 @ 236#
2x4 @ 268# - 283#

B.  Front Squat
1x5 @ 175#
1x4 @ 201#
2x3 @ 212# - 226#

C.  Hip Thrusts (controlled) 3x10 @ 175# - 195# - 215#

D.  GH Raises 3x10 @ BW

Metcon

Work Capacity
6 Rounds AFAP (1:30 rest between):
30 yard Prowler Push, 180#
8 Burpees
Rx'd

Durability
Balance Beam

Metcon

Work Capacity
12 Min AMRAP:
30 Double Unders
20 Push Press (75#)
10 Strict Pullups
4 Rounds + 18
First time doing DUs since surgery

8 - Press, 8 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 145#
1x4 @ 160#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x6 @ 351#
1x4 @ 380#
1x2 @ 402#

C.  Supine Ring Pullups 3x12 @ BW

Durability
Towel Neck

4.2 - BS/FS

Strength
A.  Back Squat
4x8 @ 204# - 221# - 236# - 253#

B.  Front Squat
4x5@ 150# - 163# - 175# - 175#

C.  Hip Thrusts (controlled) 3x12 @ 155#

D.  Single Leg Press (finish on toes) 3x12 Left, 5x12 Right @ 90#

Durability
Ankle band walks - foward, backward, sideways (1 set green, 2 sets blue)

Metcon

Work Capacity
3 RFT:
10 Curtis P (105#)
20 Burpees
14:08

Durability
3 sets:
Ab Wheel x 12
KTE x 12
KB RDLs x 10 each, 26#

Metcon

Work Capacity
4 RFT:
3 Rounds of Cindy
20 KB High Pulls, 62#
18:26

7 - Press, 7 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 140#
2x4 @ 150#

B.  Deadlift
2x10 @ 180# - 253#
1x5 # 302#
1x8 @ 321#
1x6 @ 341#
1x4 @ 371#

C1. Reverse Hypers 3x10 @ 180#
C2.  Offset Band Resisted BB Rows (blue) 3x15 @ 91#

4.1 - BS/FS

Strength
A.  Back Squat
2x8 @ 204# - 221#
2x6 @ 253# - 268#

B.  Front Squat
4x5 @ 175# - 187# - 201# - 212#

C.  Hip Thrusts (controlled) 3x12 @ 135#
D.  Full GH Raises (4 count down) 3x10 @ BW

Metcon

Work Capacity
6 Rounds AFAP (2 min rest between):
12 Ball Slams, 40#
50 ft Slosh Keg Carry, ~165# (not exactly sure)
50 ft Duck Walk, 200#
Rx'd

Metcon

Work Capacity
20 Minute AMRAP:
1 Shoulder to Overhead, 4 Burpees
2 Shoulder to Overhead, 4 Burpees
3 Shoulder to Overhead, 4 Burpees
Continue as far as possible
Use 155# on Shoulder to Overhead
9 Rounds (45 STO, 36 Burp)
Lacking power in right leg

6 - Press, 6 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 135#
3x4 @ 150#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x8 @ 312#
1x6 @ 341#
1x4 @ 361#

C.  DB Banded Bench Press (purple) 3x15 @ 35#

D.  Weighted Back Extensions 3x15 @ 25# plate

3.2 - BS/FS

Strength
A.  Back Squat
2x10 @ 190# - 204#
2x8 @ 221# - 236#

B.  Front Squat
4x5 @ 150# - 163# - 175# - 175#

C1.  One leg box squat 3x8 each w/ 10# plates
C2.  DB Bulgarian split squat 3x10 each @ 20#

Metcon

Work Capacity
3 Rounds AFAP (1 minute rest between):
Battling Ropes - Double Smash x 25
Med Ball Cleans (20#) x 25
Pushups x 25
Banded Good Mornings (green) x 25
Mountain Climbers x 25 each
Rx'd

Metcon, 6 - PU

Strength
Strict Pullups (Day 6 - Final day of this block)
9-11-9-9-11+ (13)
*2 min rest minimum

Work Capacity
For Time:
Run 3 laps around building (~870 meters)
300 Single Unders
25 Burpees
Run 2 laps around building (~580 meters)
200 Single Unders
25 Burpees
Run 1 lap around building (~290 meters)
100 Single Unders
25 Burpees
23:39
First time running in a wod since surgery

Durability
Prowler Drag (prowler + 450#) x 50 ft

5 - Press, 5 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 133#
4x4 @ 145#

B.  Deadlift
2x10 @ 180# - 253#
1x8 @ 302#
1x6 @ 331#
1x4 @ 361#

C.  Hip Thrusts 3x10 @ 135#

Durability
3 sets:
Ab Wheel x 10
Reverse Crunch (4 count return) x 10

3.1 - BS/FS, 5 - PU

Strength
A.  Strict Pullups (Day 5)
8-11-8-8-10+ (12)
*2-3 min rest between

B.  Back Squat
2x8 @ 204# - 221#
2x6 @ 255# - 268#

C.  Front Squat
4x5 @ 150# - 175# - 187# - 201#

D.   Full GH Raises (4 count down) 3x8 @ 10# plate

Metcon

Work Capacity
For time:
20-15-10-5:
Burpees
GHD Situps
Squat Jumps w/ 40# bulgarian bag
*100 Single Unders after each round
14:15

Metcon, 4 - PU

Strength
Strict Pullups (Day 4)
7-10-7-7-10+ (13)
*2-3 min rest between

Work Capacity
5 RFT:
20 Burpees
20 KB Swings, 1.5 pood
12:17

4 - Press, 4 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 140#
1x4 @ 150#

B.  Deadlift
3x10 @ 180# - 243# - 273#
1x8 @ 302#
1x6 @ 321#

C1.  Reverse Hypers 3x10 @ 180#
C2.  DB Rows 3x10 each @ 75#

Durability
Side Planks (on forearm) 3 x 1 minute each side

2.2 - BS/FS, 3 - PU

Strength
A.  Strict Pullups (Day 3)
7-10-6-6-9+ (11)
*2-3 min rest

B.  Back Squat
1x10 @ 190#
3x8 @ 221# - 236# - 255#

C.  Front Squat
4x5 @ 150# - 163# - 175# - 175#

Durability
Full GH Raises (4 count down) 3x8 @ 10# plate

Stamina

Work Capacity
5 Sets:
Farmers Walk 40 meters (20 & back) @ Handles + 90# each
Sled Drag 40 meters (20 & back) @ Sled + 135#
Rest ~ 1:30 between sets
Rx'd

Metcon, 2 - PU

Strength
Strict Pullups (Day 2)
6-9-6-6-9+ (12)
*2-3 min rest

Work Capacity
8 Min AMRAP:
5 Ball Slams, 40#
10 Pushups
5 Back Squats, 185#
5 Rounds + 5 + 10 + 2

3 - Press, 3 - DL

Strength
A.. Press
1x8 @ 121#
1x4 @ 135#
2x4 @ 150#

B.  Deadlift
3x10 @ 180# - 221# - 263#
1x8 @ 292#
1x6 @ 321#

C1.  Good Mornings 3x10 @ 89#
C2.  Hip Thrusts 3x20 @ BW (controlled)

Durability
3 Sets:
Front Plank w/ 25 kilo plate x 1 min
6 Inches x 1 min
Lower from inverted hang x 4

2.1 - BS/FS, 1 - PU

Strength
A.  Strict Pullups (12-15 category) - Day 1
6-8-6-6-8+ (12)
*2-3 min rest between

B.  Back Squat
1x10 @ 190#
1x8 @ 204#
3x6 @ 221# - 236# - 254#

C. Front Squat
4x5 @ 150# - 175# - 188# - 188#

D1.  BB Lunges onto step 3x8 each @ 95#
D2.  DB Step-Ups 3x8 each @ 25# - 30# - 30#

Durability
Seated Knee Outs w/ band

Metcon - Fran

Work Capacity
21-15-9:
95# Thrusters
Pullups
5:48

Durability
GHD Situps 3x15
DB RDLs 3x8 each @ 20#

Metcon

Work Capacity
15 Min AMRAP:
100 foot Bear Crawl (50 & back)
50 foot Yoke walk, Yoke + 180#
15 KB Swings, 62#
7 Rounds + ~75 foot bear crawl

2 - Press, 2 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 133#
3x4 @ 145#

B.  Deadlift
1x10 @ 180#
1x10 @ 221#
1x10 @ 263#
1x8 @ 283#
1x6 @ 312#

C1.  Hip Thrusts (controlled movement) 3x20 @ BW
C2.  Reverse Hyper 3x10 @ 180#

Durability
DB front/side raise 2x8 each @ 20#
Shoulder IR/ER w/ band
Towel Neck

1.2 - BS/FS

Strength
A.  1 x Max Strict Pullups - 15

B.  Back Squat
1x10 @ 190#
3x8 @ 206# - 221# - 236#

C.  Front Squat
4x5 @ 150# - 162# - 175# - 175#

Durability
Balance Oval
Full GH Raises (4 count down) 3x8 @ 10# - 10# - BW

Metcon

Work Capacity
4 RFT:
Swim 160 feet (down & back twice - 40 foot lengths)
15 Pushups
25 Air Squats
15:22

Metcon

Work Capacity
For Time:
10 KB Swings + 1 Burpee
10 KB Swings + 2 Burpees
.....
10 KB Swings + 10 Burpees
*Use 62# KB
9:39

Durability
Leg Board

1 - Press, 1 - DL

Strength
A.  Weighted Strict Pullups 3x6 @ 1L chain

B.  Press
1x8 @ 120#
1x4 @ 130#
4x4 @ 140#

C.  Deadlift
1x10 @ 180#
1x10 @ 221#
1x10 @ 253#
1x8 @ 280#
1x6 @ 299#

D1.  Reverse Hypers 3x10 @ 180#
D2.  Row Machine 3x12 @ 50#

1.1 - BS/FS

Strength
A.  Back Squat
1x10 @ 190#
1x8 @ 220#
1x6 @ 235#
1x4 @ 250#

B.  Front Squat
1x5 @ 150#
3x5 @ 175#

C.  Full GH Raises (4 count down) 3x8 @ 10# plate

Fri

Work Capacity
10 Rounds:
Battling Ropes (double, alternating, outside, inside, in n out x 2 cycles) x 20 reps
20 yard Sled Drag @ Sled + 135# / 20 yard Jog
*Odd rounds start w/ sled, even rounds start w/ jog
*Only rest is walking to/from ropes
Rx'd

Durability
Ab Wheel 3x10
Sidestep w/ band
Balance Oval

Thr

Work Capacity
20 Min AMRAP:
5 Thrusters, 95#
7 HPC, 95#
10 Sumo DL High Pull, 95#
8 Rounds + 5 + 5

Wed

Strength
A.  Deadlift 10x1 @ 331# (75%) - rest 45 sec
B.  Back Squat 10x1 @ 260# (75%) - rest 45 sec

Durability
Back Extensions 3x10 @ 25# plate - controlled

Mon

Work Capacity
Death by Squat Clean Thruster 95#
8 Rounds + 6

Fri

Work Capacity
5 RFT:
7 Front Squats, 155#
7 Burpee Pullups
11:31

Durability
Bodysaw 3x10

Thr

Strength
A.  Bench Press
2x3 @ 205#
2x2 @ 225#
1x1 @ 245#

B.  Z-Press 4x8 @ 95# - 105# - 115# - 125# (6)

C1.  DB Banded Bench Press (light) 3x15 @ 35#, purple
C2.  Strict Pullups 3 x 10

D.  DB Rows 3 x 10 each @ 75#

Wed

Strength
A.  Back Squat 5x5 @ 243#

B1.  Good Mornings (tempo) 3x10 @ 89#
B2.   Reverse Hypers 3x10 @ 180#

C.  Sled Drag 8 x 20 yards @ Sled + 90#

Tue

Work Capacity
5 RFT:
275# Deadlift, 5 reps
Burpees, 10 reps
5:45

Durability
3 sets:
DB Shrugs x 20 @ 70#
Kneeling Lat Pulldowns (palms up) x 20 @ 35#

Wed

Strength
Press
3x3 @ 121#
1x3 @ 136#
1x3 @ 155#

Work Capacity
3 RFT:
21 Hang Power Snatches, 75#
21 Burpees
10:28

Tue

Work Capacity
5 RFT:
20 yard Bear Crawl (10 yards down & back)
3 Deadlifts, 315#
10 Burpees
10:48

Mon

Work Capacity
Back Squat
5 reps on the minute for 5 minutes @ 199#
Rest 110 secs
4 reps on the minute for 5 minutes @ 214#
Rest 110 secs
3 reps on the minute for 5 minutes @ 224#
Rx'd

Durability
Full GH Raises 3x12 @ BW

Fri

Work Capacity
On the minute:
1 Pullup, 2 Dips, 3 Squats
2 Pullups, 4 Dips, 6 Squats
.... for as long as possible
5 Rounds + 6 + 10

Strength
DB Step-Ups 3x12 total @ 30# (extra on R leg w/ 25#)
Hip Thrusts 4x8 @ 155# - 199# - 221# - 221#

Durability
Band Pull-Aparts - overhead & behind neck 3x15 each
Back Extensions x 50

Wed

Work Capacity
2 cycles of the following:
30 sec rest after each battling rope movement
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Double smash x 15
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Alternating smash x 15 each side
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - In N Out x 15
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Outside rotate x 15
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Inside rotate x 15

Durability
3 sets:
Front Plank x 1 minute
6 Inches x 1 minute

Tue

Strength
A.  Front Squat 5x6 @ 111# - 121# - 136# = 146# - 158#
B.  Deadlift 5x8 @ 155# - 199# - 231# - 265# - 275#

Durability
Sidestep w/ band

Tabata Something Else

Work Capacity
Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Squats
* No rest between movements
45, 66, 80, 94

Durability
Balance Beam Walk

Fri

Baseline
Step-Ups (R only)

Work Capacity
12 minute amrap:
5 Ball Slams, 40#
10 Stiff Leg Deadlifts, 95#
15 KTE
6 Rounds + 5

Thr

Baseline
Step-Ups (R only)

Strength/Stamina
A1.  Box Squat (wide) 5x10 @ 155#
A2.  Banded KB Swings 5x15, purple, 44#

Wed

AFAP:
5 Rounds:
1 Bench Press @ 225#
5 BB Bent Row @ 135#
Then 5 Rounds:
1 Bench Press @ 205#
3 BB Bent Row @ 135#
Rx'd

Durability
Step-Ups (R only)
Towel Neck

Work Capacity
4 RFT:
1 Press @ 133#
1 Strict Parallel Grip Pull Up
1 Press @ 133#
3 Strict Parallel Grip Pull Ups
1 Press @ 133#
5 Strict Parallel Grip Pull Ups
7:44
First 2 Presses were at 155#, dropped to 133# for rest

Strength
Deadlifts 4x5 @ 243#

Durability
Step-Ups (R only)
BB Back Squats
Balance Oval (R only)

Core

3 Sets:
Parallette Shoot Throughs (No pushup or dip) x 20
Mountain Climbers x 50 total
Russian Twists w/ 20# medball x 50 total
Side Holds on hand (R x 30 sec, L x 30 sec, R x 30 sec, L x 30 sec)
Flutter Kicks x 50 total

Durability
RDLs w/ 1 pood KB x 10 each leg

Work Capacity
25 - 20 - 15 - 10 - 5 rep rounds of:
Deadlifts (185#)
GHD Situps
Back Extensions
14:20

100 Pushups

Work Capacity
100 Pushups
* Every time you break perform 8 V-Ups
8:29 w/ 7 Breaks (56 V-Ups)

Core

3 Sets:
Front Plank x 1 minute
6 inches x 1 minute
Right Plank x 1 minute
Left Plank x 1 minute
Back Extension hold x 1 minute
Hollow Rocks x 25

Back

Work Capacity
1 minute on, 1 minute off x 5
30 KB Swings, 1.5 pood
*Complete 30 KB Swings within the working minute
Rounds 1-4: Rx'd
Round 5: 24 reps
________________________________________
First workout since tearing my right achilles at the first sevens practice on memorial day.
Surgery was on June 1st so at about 6.5 weeks post op.

No sooner:
Dorsiflexion Aug 1st w/ full range within 2 weeks
Single Leg Calf Raise mid-Aug


Estimates:
Jogging/Hopping - end-Aug
Jumping Oct 1st
Sprinting Nov 1st
Return to sport Dec 1st
Return to pre injury levels ~Feb 1st

Metcon - Death by Burpee Wallball

Work Capacity
Death by Burpee Wallball (20#, 10')
Start at 3 reps in minute 1
After failure perform 1 minute of bear crawl
Round of 12 + 12

Metcon + Strength - FS

Work Capacity
20 Min AMRAP:
5 CTB Pullups
5 Ring Dips (no kipping)
15 Air Squats
Some pullups only made it to clavicle
10 Rounds + 5 + 4

Strength
Front Squat
3x3 @ 80% of 1RM (209#)
2x2 @ 85% of 1RM (221#)
1x1 @ 90%+ of 1RM (243#)
3x1 @ 95%+ of 1RM @ 253#-265#-276#
Failed first attempt at 276#, got it on second

Durability
Landmine Rotations 4x10 (L+R=1) @ 25#
Single Leg Box Squats 3x5 each w/ 10# plates

Oly

Baseline
DB Drop Box Jumps
Depth Jumps into 40# Slam Ball Toss

Strength
5x2 Power Snatch (85%) @ 148#
4x2 Power Clean and Jerk (85%) @ 189#
4x2 Snatch Pulls (120%) @ 209#
4x2 Clean Pulls (120%) @ 292#
All of these are not TnG
Clean Pulls a bit too heavy

Durability
Balance Oval
Towel Neck

Metcon + Strength - BS

Work Capacity
For Time:
30 Push Press, 155#
60 Pullups (thicker bar)
*This can be done in any amount of sets and reps
7:34

Strength
Back Squat
3x3 @ 80% of 1RM (278#)
2x2 @ 85% of 1RM (297#)
1x1 @ 90%+ of 1RM (319#)
3x1 @ 95%+ of 1RM (334#)

Durability
Ab Wheel x 25

Conditioning 4

Beep Test
L13 S1

--Rest 12 minutes--

12 x 50 meter Sprints every 40 secs (complete in 8 secs or less) then jog 50 meters to other end
Rx'd

-- Rest 4 minutes --

2 reps AFAP (not timed):
4 step Suicides (hit ground at every turn, random distances)
Rest 1 minute between

Rugby Touch

Oly + Metcon - Annie

Baseline
Lateral Box Jumps
Knee Jumps (BW, DBs)

Strength
A.  7x1 3 Position Power Snatch (Floor, Knee, Mid-Thigh)
@ 89#-99#-111#-121#-135#-135#-135#
B.  5x2 Power Clean and Jerk (not TnG) (80%) @ 180#

Work Capacity
For Time:
50-40-30-20-10 rep rounds of:
Double Unders
Situps
7:59

Metcon

Work Capacity
For Time:
Run 1 lap around building (about 290 meters)
3 Rounds of the BB Complex (135#):  5 DL, 5 HPC, 5 PJ
Run 1 lap around building
2 Rounds of the BB Complex
Run 1 lap around building
1 Round of BB Complex
30 KB Swings, 44#
15 Burpees
12:04

Durability
Reverse Hypers 4x10 @ 200#
Knee Band Extensions

Metcon + Strength - Pr, BS

Work Capacity
3 RFT:
12 Front Squats, 135#
12 Burpee Pullups
7:20

Strength
A.  Press 3 x max reps @ 85% of 5RM (138#)
3 min rest
8-6-4

B.  Back Squat
2x3 @ 80% of 1RM (278#)
2x2 @ 85% of 1RM (294#)
3x1 @ 90% of 1RM (311#)

Metcon + Strength - FS

Work Capacity
12 minute AMRAP:
One rounds consists of:
1 PP @ 90% of 1RM Press (162#)
1 Strict Parallel Grip Pullup
1 PP @ 90% of 1RM Press (162#)
3 Strict Parallel Grip Pullups
1 PP @ 90% of 1RM Press (162#)
5 Strict Parallel Grip Pullups
5 Rounds + 1 + 1

Strength
Front Squat
3x3 @ 85% of 1RM (221#)
2x2 @ 90% of 1RM (234#)

Durability
Single Leg Lateral Jumps

Rugby Touch (Thr May 10)

Beep Test + Plyos/Agility/Sprints

Beep Test
L12 S6

Plyo/Agility/Sprint
A.  Speed Ladder
B.  60 yard Long Shuttle (5-10-15 run/backpedal) x 4
C.  The Squirm x 4
D.  Z Pattern Run x 4
E.  30 yard Parachute Sprints x 10

Metcon

Work Capacity
20 GHD Situps
50 Back Extensions
100 Double Unders
20 GHD Situps
35 Back Extensions
30 Squat Clean Thruster into Ball Slam, 40#
20 GHD Situps
20 Back Extensions
100 Double Unders
16:57

Durability
Leg Board

Oly + Stamina

Baseline
Banded KB swings, purple, 44#
Seated Broad Jumps

Strength
5x3 Power Snatch (75%) @ 133#
5x3 Power Clean and Jerk (75%) @ 170#
4x2 Snatch Pulls (115%) @ 204#
* None of these are TnG

Stamina
10x2 Deadlift (80%) @ 351#
Perform every 90 secs
Rx'd

Beep Test + Conditioning 3

Beep Test
L11 S5
Legs sore and heavy from past 2 workouts
Tough doing this alone

-- Rest 15 minutes --

12 x 150 meter sprints (25 and back, 50 and back)
Complete in under 35 secs
Rest 35 secs between reps
Rx'd
Slowest in 32 secs
Fastest in 27 secs

Oly + Metcon - Religion

Strength
Four movements make up one rep, each set is three reps:  Perform 5 sets.
1.  Deadlift from floor to knee height
2.  Deadlift from floor to hip height
3.  High Pull from knee height to full extension
4.  Power Clean
* Do not drop or let go of the bar until the end of the set
133# - 155# - 165# - 177# - 187#

Work Capacity
5 Rounds for Time and BS Reps (20 minute cap):
Back Squat Max Reps @ 225#
7 Burpee Box Jumps, 20"
72 Reps in 19:35
25-15-11-11-10

Conditioning 2

20 x 50 meter sprints every 40 secs (complete in 7 secs or less) then jog 50 meters to other end
Rest 3 minutes
10 x 50 meter sprints every 40 secs (complete in 7 secs or less) then jog 50 meters to other end
Rest 5 minutes
10 x 100 meter sprints every 60 secs (complete in 17 secs or less)
Rx'd

Metcon

Work Capacity
4 RFT w/ 20# vest:
8 Thrusters, 135#
8 Burpees
8 Power Cleans, 135#
8 Pullups
18:55

Durability
3x20 Hollow Rocks

Metcon + Single Leg Strength

Work Capacity
7 Minute AMRAP:
7 Power Snatches, 135#
7 Burpees
4 Rounds + 6

Strength
A1.  Single Leg Box Squats 3x6 each w/ 10# plates
A2.  DB RDLs 3x8 each w/ 30# DB
B.  BB Lunges onto 6" box 3x8 each @ 111#
C1.  Ab Wheel 3x10
C2.  Hip Thrusts 3x10 @ 199#

Conditioning 1

80-60-40 meter sprints
4 sets of 4 reps with 1 minute rest beweeen reps and 2 minute rest between sets
Complete in 38 secs or less
Rx'd
Slowest in 35secs (only one)
Fastest in 30 secs (only one)
All others 31-34 secs

Strength - Pullups, BP, BS

Strength
A.  Strict Pullups 3 x max reps - 16-11-9
B.  Bench Press 5x1 @ 245# - 260# - 270# - 285# - 300# (f)
C.  Back Squat (70% of 1RM) 5x10 @ 243#

Metcon - 9 on 7

Baseline
3 sets:
12 x Banded KB Swings, purple, 44#
3 x Depth Jumps into Slam Ball Toss, 40#

Work Capacity
5 RFT:
9 Rack Thrusters, 135#
20 yard Bear Crawl (10 yds and back)
7 Ball Slams, 40#
10:42

Durability
3 sets:
Rotations (L/R) x 10 @ 40# bulgarian bag
Full Moons (L/R) x 10 @ 40# bulgarian bag

Metcon

Work Capacity
Three rounds for total reps w/ a 20# vest:
30 sec of Deadlifts @ 226#
30 sec of Pushups
30 sec of KTE
30 sec of KB Swings, 44#
1 minute rest between rounds, no rest between exercises
65-51-41  Total = 157

Oly - Snatch

Stamina
Performed as one continuous effort:
1) 4x2 TnG Power Snatch (75% of 1RM) @ 135# - rest 40 sec
2) 50 Double Unders - rest 20 sec
3) 1 Power Snatch (85% of 1 RM) @ 150# - rest 20 sec
4) 50 Double Unders - rest 20 sec
5) 1 Power Snatch (95% of 1RM) @ 170#
Rx'd
Failed first try at 170#, got it on second with press out
Only one break in the double unders

Durability
Tuck hold on parallettes 3 x 30 sec on / 30 sec off
Towel Neck

Running Metcon + Plyos/Agility/Sprints

Baseline
Speed Ladder

Work Capacity
On the minute
1 - Sprint 10 yards and back then 1 burpee
2 - Sprint 20 yards and back then 2 burpee
3 - Sprint 40 yards and back then 4 burpee
4 - Sprint 80 yards and back then 8 burpee
5 - Sprint 40 yards and back then 4 burpee
6 - Sprint 20 yards and back then 2 burpee
7 - Sprint 10 yards and back then 1 burpee
Rx'd

Plyo/Agility/Sprint
A.  30 yard Parachute Sprints x 8
B.  Sprint Stop Sprints (5-10-15) x 4
C.  Pro Agility x 4
D.  4 Corner Cone Drill x 2 each side

Metcon + Strength - BS

Work Capacity
10 minute AMRAP:
1 Stone to Shoulder, 157# stone
15 Pushups
* After round 4 do 2 Stone to Shoulders per round
7 Rounds + 2 STS

Strength
Banded Back Squats w/ Blue Bands
4x3 @ 201# - 221# - 243# - 263#
4x2 @ 287#

Durability
GH Raises 3x8 @ BW

Oly/Metcon

Baseline
Seated broad jumps
Concentric box jumps with and without DBs

Strength/Stamina
A.  Squat Snatch technique w/ BB

B.  On the minute for 15 minutes:
      2 Power Cleans @ 184# and 8 KB Swings @ 62#
      Rx'd

C.  DB Rows 3x12 @ 70#

Durability
3 Sets:
Front Plank x 1 minute @ 25kg plate
Lower from inverted hang x 5
6 Inches hold x 1 minute

Metcon + Strength - DL

Work Capacity
8 Minute AMRAP:
20 yard Sled Drag @ Sled + 135#
5 Burpees
7 Rounds + Sled Drag

Strength
Deadlift 7x1 @ 331# - 346# - 375# - 385# - 395# - 415# - 430#

Durability
Glute Bridges 3x10 @ 155#

Strength - OHS + Metcon

Strength
5x3 OHS (80% of 1RM) @ 121#

Work Capacity
5 RFT:
7 Front Squats, 155#
21 Double Unders
6:31

Metcon

Work Capacity
6 Rounds AFAP with 1 minute rest between:
8 Burpees
2 Tire Flips (~750#)
30 yard Prowler Push (high bar) @ 180# / 30 yard Run
* Start w/ prowler on odd rounds, Run on even rounds
Rx'd

Metcon + Strength - BS

Work Capacity
5 RFT:
11 Deadlifts 226#
11 Pushups
11 V-Ups
7:06

Strength
Back Squat 4x10 (70% of 1RM) @ 243#

Oly - Clean + Metcon

Strength
A. 5x1 Power Clean + Jerk (85% of 1RM) @ 192#  -rest 75 sec
B. 4x2 Clean Pulls (115% of 1RM Clean) @ 278#  -rest 60 sec

Work Capacity
9 Minute AMRAP:
2 Power Cleans (85% of 1RM) @ 204#
8 TTB
7 Rounds

Strength - Stamina

Strength
Press 5x5 (90% of 5 RM) @ 143#
Strict Pullups 3 x max reps - 13-10-8

Stamina
7 Rounds (Rest 1 minute between):
6 Back Squats (125% of BW) @ 253#
8 Broad Jumps

Durability
Knee Band Extensions
    

Rugby Practice

Metcon + Strength - FS

Work Capacity
8 Minute AMRAP:
5 DB Burpees, 40# (Hit ground then jump w/ DBs at side)
10 Ball Slams, 40#
6 Rounds + 5 + 4

Strength
Front Squat 5x1 @ 199#-221#-236#-248#-261#

Rugby Practice

Oly - PS, PCJ

Baseline
Single Leg Lateral Jumps
Knee Jumps (BW, 30# DB)

Strength
A.  Power Snatch + Power Snatch (Not TNG):  1x70%, 1x75%, 1x80%, + 3 more sets
121# - 133# - 140# - 148# - 155# - 165#
B.  Power Clean + Push Jerk:  1x70%, 1x75%, 1x80%, + 3 more sets
160# - 175# - 185# - 199# - 209# (failed jerk) - 204# (failed jerk)
 _________________________________________________
No bueno, hit a 215# PCJ for a double 2 months ago

Metcon - The Volkswagen + Strength - BS

Work Capacity
21-15-9
Bench Press @ 200# (BW)
Pullups
13:48

Strength
Tempo Back Squat 5x3 (75% of 1RM) @ 265#
5 count pause at bottom, 90 sec rest

Durability
Reverse Hyper 3x10 @ 180#
Leg Extensions 3x15 @ 50#

Rugby @ Shreveport (Sat Mar 31)

L.  Piss poor.  Finally time for sevens...how I have missed you so

Rugby Practice

Metcon (Wed Mar 28)

Work Capacity
On the minute for 12 minutes:
2 Deadlifts @ 309# (70% of 1RM)
7 Burpees
Rx'd - No Misses

Durability
One leg box squat w/ 10# plates 2x8 each

Rugby Practice

Metcon + Strength - FS

Metcon
8 Minute AMRAP:
15 Pushups
12 KB Swings, 62#
6 Rounds + 5

Strength
Front Squat 8x3 (70% of 1RM) @ 179#
Rest 90 sec between

Rugby vs. Frisco (Sat Mar 24)

L 45-31

Rugby Practice

Xfit Games 12.5

Work Capacity
7 Minute AMRAP to get as far as possible:
3 Thrusters, 100#
3 CTB Pullups
6 and 6, 9 and 9 and so on
*Any grip on pullups is ok
Finished Round of 12 + 15 + 1 (76 total reps)

Rugby Practice (Tue Mar 20)

Death by Ball Slam

Baseline
Shoulder IR/ER w/ band
KB Taters & One Hand Switches

Work Capacity
Death by Ball Slam (40#)
15 Rounds + 14

Xfit Games 12.4

Work Capacity
12 Minute AMRAP:
150 Wallballs, 20#, 10'
90 Double Unders
30 Muscle Ups
0 Rounds + 150 + 90

Rugby Practice

Rugby Practice

Strength + Death by Back Squat

Strength
Bench Press w/ hanging 25# plates
2x15 @ 2 25# plates
1x10 @ 2 25# plates + 50# on bar
2x10 @ 4 25# plates
1x5 @ 4 25# plates + 20# on bar

Work Capacity
Death by Back Squat (225#)
8 Rounds + 8 (44 total reps)

Durability
Towel Neck

Metcon

Work Capacity
4 Rounds for total working time:
40 Double Unders
12 Thrusters, 95#
12 Pullups
Rest 2 minutes between rounds
Working Time = 9:46

Durability
3 Rounds:
Ab Wheel x 10
Front Plank x 60 sec
6 Inches x 60 sec

Xfit Games 12.3 ... yes again

Work Capacity
18 Minute AMRAP:
15 Box Jumps, 24"
12 Push Press, 115# (from floor)
9 TTB
6 Rounds + 15 + 12 + 7 (250 total reps)
___________________________________
This puts me into 402nd place

Rugby Practice

Xfit Games 12.3

Work Capacity
18 Minute AMRAP:
15 Box Jumps, 24"
12 Push Press, 115# (from floor)
9 TTB
6 Rounds + 15 + 12 + 6 (249 reps)
__________________________________
Tough to string TTB together

Rugby Practice

Strength - BS, FS

Strength
A.  Back Squat 1x5 60%, 1x3 70%, 1x2 80%, 1x2 90%, 1x1 95%, 1x1 102.5%
204#-241#-272#-305#-324#-346#

B1.  Front Squat 1x5 60%, 1x5 65%, 1x5 70%, 1x5 75%
155#-167#-180#-195#
B2.  Strict Ring Pullups 4 sets - 8-8-7-7

Metcon

Work Capacity
15 Minute AMRAP:
5 Jumping Muscle Ups
12 DB Hang Squat Clean Thrusters, 35# DB's
30 Double Unders
4 Rounds + 5 + 6

Xfit Games 12.2

Work Capacity
10 Minute AMRAP to get as far as possible:
30 Snatches 75#
30 Snatches 135#
30 Snatches 165#
Max Rep Snatches 210#
Use the same bar, load/unload yourself, any snatch variation is allowed
70 reps
_____________________________________
This puts me into 179th place in the South Central Regional (out of 2404)
In the top 6.5%

Oly - Snatch + Metcon

Work Capacity
8 Minute AMRAP
8 KB Swings, 62#
8 Chin Ups (thick bar)
8 Air Squats
6 Rounds + 3

Strength
A.  3x5 Snatch High Pulls @ 111#-136#-148#
B.  Snatch technique - worked up to 165#

Rugby Practice

Strength - PC, BS, FS

Strength
A.  Power Cleans off blocks 4x3 @ 157#-177#-187#-197#
B.  Back Squat 4x5 (60,65,70,75%) 2 min rest @ 204#-221#-241#-256#
C.  Front Squat 4x5 (60,65,70,75%) 90 sec rest @ 155#-167#-180#-195#
D1.  Good Mornings 3x12 @ 89#
D2.  Reverse Hypers 3x12 @ 180#

Xfit Games 12.1

Work Capacity
7 minute AMRAP:
Burpees
touch object 6 inches above reach
110 reps
____________________________________________
This put me in the top 14% in the South Central Regional

Rugby vs DARC (Sat Feb 25)

W 31-27

Rugby Practice (Thr Feb 23)

Strongman Metcon

Work Capacity
Death by Tire Flip (~500#)
4 Rounds + 3

Stamina
6 Rounds AFAP:
20 yard Sled Drag (Sled + 135#)
20 yard Sled Pull (Sled + 135#)

Rugby Practice (Tue Feb 21)

Oly - HPC

Strength
7 sets:  3 Deadlifts, 3 Hang Power Cleans
Do not drop bar
157#-177#-197#-202#-202#-207#-212#(f)
__________________________________
Failed on last HPC at 212#

Rugby @ St. Thomas (Sat Feb 18)

L 12-10

Rugby Practice

Rugby Practice (Tue Feb 14)

Metcon

Work Capacity
5 RFT:
5 Deadlifts, 275#
12 GHD Situps
10 Walking Lunges (5 each)
7:51

Durability
Leg Board

Yoke, Sled Drag

Baseline
Shoulder IR/ER w/ band
Balance Disc

Strength/Stamina
A.  50 foot Yoke Walk x 8
      4 @ Yoke + 90#, 4 @ Yoke + 140#

B.  50 foot Sled Drag x 12
      4 @ Sled + 135#, 4 @ Sled + 180#, 4 @ Sled + 225#

Strength - BP, FS + Oly - Snatch

Baseline
Sidestep w/ band
Knee Jumps

Strength/Stamina
A.  Banded Speed Bench Press 8x3, purple 3 loops - 40 sec rest
@ 175#-175#-135#-135#-135#-135#-135#-135#

B.  5 Rounds:  3 Power Snatches, 3 Snatch Pulls, 3 Power Snatches - 2-3 min rest
      Do not set bar down
@ 96#-113#-121#-128#-135#

C.  Front Squat 3x20 @ 113#-128#-157#
_________________________________________
Left shoulder sore on the banded bench so dropped weight on last 6 sets.
Getting better but def not 100%.

Plyo/Agility

A.  Speed Ladder
B.  Channel Run/Backpedal x 4
C.  Lateral Shuffle/Foward Run x 3
D.  60 yard Pro Shuttle (5-10-15 Run/Backpedal) x 2
E.  5 yard Run/Backpedal into 3 sprint stop sprints into angle finish x 4
F.  T Drill x 2
G.  Pro Agility x 2
H.  30 yard Parachute Sprint x 8

Metcon

Work Capacity
12 minute AMRAP:
5 Power Snatches (115#)
10 Box Jumps (24")
15 KB Swings (1.5 pood)
5 Rounds + 5 + 3

Strength - BS + Oly - Clean

Strength
A. Clean High Pulls 3x5 @ 165#-185#-205#
B. Tall Cleans 3x5 @ 91#-101#-106#
C. Back Squat 3x20 @ 135#-165#-205#

Durability
Knee Band Extensions

Beep + Rugby Practice

L12 S9

Metcon

Work Capacity
15-12-9
KB Swing, 1.5 pood
Burpee
Rest 1 minute
12-9-6
KB Swing, 1.5 pood
Burpee
Total time = 7:17

Durability
Towel Neck

Metcon

Work Capacity
3 RFT:
10 Deadlifts, 275#
50 Double Unders
5:26

Durability
One leg box squat 3x6 each w/ 10# plates
Full GH Raises 3x10 w/ 25# plate

Metcon

Work Capacity
50 Wallballs, 20#, 10'
40 Pushups
30 Air Squats
20 Pullups
10 Calorie Row
6:33

Strength - FS, BS

Strength
A.  Front Squat 1x5 @ 70%, 1x4 @ 75%, 2x4 @ 80%
Used 275# as 1RM:  192#-204#-221#-221#
B.  Back Squat 1x6 @ 70%, 1x6 @ 80%, 1.1.1 x 1 (20 sec rest) @ 90%, 1x20
Used 350# as 1RM:  243#-280#-314#-135#
C.  Reverse Hypers 4x10 @ 180#
______________________________________
First time wearing oly shoes.
Overestimated 1RM's.
Left shoulder still sore, uncomfortable with barbell.
On heavier sets still hip winking (esp FS) and come up a bit more on left side.
Do high rep/lower weight squats for a few weeks.

Rugby Practice

Rugby Practice (Tue Jan 31)

Metcon

Work Capacity
8 Minute AMRAP:
8 Push Press, 155#
8 Ring Dip
16 KB Hang Power Snatch (8L/8R), 44#
2 Rounds + 5

Oly - PC&J + Metcon - Grace

Strength
Power Clean & Jerk 5x2 @ 135# - 185# - 205# - 205# - 215#

Work Capacity
30 Power Clean and Jerks (135#)
2:27

Rugby @ Frisco (Sat Jan 28)

W 13-12

Rugby Practice

Metcon

Work Capacity
3 RFT:
5 Wall Walks
15 Deadlifts (275#)
10 Lateral Burpees over BB
13:40

Durability
Knee Band Extensions
Reverse Step-Ups @ BW, ~10" box

Rugby Practice

Metcon

Work Capacity
5 RFT:
5 Push Press (135#)
7 Supine Ring Rows (feet on floor)
9 TTB
8:19

Durability
3 sets:
Back extension hold x 1 minute
Front plank x 1 minute
Mountain climbers (L+R=1) x 30

Strength - Linear BS + Metcon - Arnie(ish)

Strength
Back Squat 3x5 @ 300#

Work Capacity
21 Turkish get-ups, right arm, 44# KB
50 Swings, 62# KB
21 Goblet Squats, 44# KB
50 Swings, 62# KB
21 Goblet Squats, 44# KB
50 Swings, 62# KB
21 Turkish get-ups, left arm, 44# KB
48:17
____________________________________________
Hip winked on the first 2 sets of BS, which made my low back sore.  Fixed it
on the last set.

Metcon - Murph + 20# vest

Work Capacity
w/ 20# vest
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
56:08
________________________________________
Middle section of Murph done as 20 rounds of cindy.  Last mile was
a fuck all.

Rugby Practice

Oly - Clean / OHS / Jerk

Baseline
Dot Drills
Split Snatch w/ barbell

Strength
A.  3 Press behind neck (snatch grip) + 3 OHS x 5 sets @ 69#-80#-85#-91#-96#
B.  Split Jerk 4x3 @ 177#
C.  Clean Pulls 4x4 @ 245#

Durability
3 sets:
20 GHD Sit-Ups
20 Back Extensions

Strength - Linear FS, BP

Strength
A.  Weighted Strict Pull-Ups 4x4 @ 2L chains, 2L chains, 1L chain, 1L chain
B.  Bench Press 3x5 @ 235#
C.  Front Squat 3x5 @ 226#
D1.  BB Rows 4x12 @ 111#
D2.  DB Step-Ups 3x8 left, 3x12 right @ 30#
D3.  DB RDLs 3x10ea @ 30#

Rugby Practice

Houston Half Marathon

Split	Time of day	Time	Diff	min/mile
5K	07:42:01AM	00:32:04	32:04	10:19
10K	08:12:23AM	01:02:26	30:22	10:03
14.5K	08:38:06AM	01:28:09	25:43	09:47
20K	09:08:35AM	01:58:38	30:29	09:33
Finish	09:14:44AM	02:04:48	06:10	09:32

Rugby vs. Woodlands (C)

L 20-17.  Fuck Fuck Fuck

Rugby Practice (Thur Jan 12)

Rugby Practice

Oly - Snatch

Baseline
Banded KB Swings, 44#, 3x20
Sotts Press w/ wood stick 3x10

Strength/Stamina
A. Power Snatch from 12" blocks 8x2 @ 89#-100#-111#-121#-126.5#-133#-138.5#-144#
B. DB Step-Ups 3x8 left, 3x12 right @ 30#

Durability
Single Leg Lateral Jumps
Sidestep w/ Band
Balance Oval
Leg Board
Towel Neck

Strength - Linear Pr, BS, DL

Strength
A.  Back Squat 3x5 @ 293#
B.  Press 3x5 @ 158#
C.  Deadlift 3x5 @ 364.5# (5-3-X)
D.  GH Raises 3x15 @ BW
____________________________________
Done with linear progression for DL and Pr.  Keep working it up on BS,
FS and BP.

Running

Work Capacity
Keep track of total time and subtract 22:30 at the end for total score.
2 miles
rest 4 minutes
1 mile
rest 3 minutes
3 x 800 meters (2 min rest after each)
6 x 400 meters (1 min rest after each)
8 x 100 meters (30 sec rest after each)
53:43

Metcon - Hidalgo

Work Capacity
Run 2 miles
Rest 2 minutes
20 Squat Cleans, 135#
20 Box Jumps, 24"
20 Walking Lunges w/ 25# plate overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2 minutes
Run 2 miles
56:00
______________________________________
Need to get the front rack down.  Squat cleans took too long due to holding the bar
and putting stress on shoulders.

Oly - Clean/Jerk

Baseline
Knee Jumps

Strength/Stamina
On the minute for 15 minutes:
2 Power Cleans
1 Jerk
179#  No Misses

Beep + Rugby Practice

L11 S5

Metcon

Work Capacity
15 Minute AMRAP:
21 Sledge Hammer strikes right side, 16# hammer
21 Sledge Hammer strikes left side, 16# hammer
20 yard overhead walk, right arm, 62# KB
20 yard overhead walk, left arm, 62# KB
6 Rounds + 3 + 3

Durability
Single Leg Box Jumps 3x3 left, 4x6 right, 12" box

Beep + Rugby Practice

L11 S2

Strength - Linear BP, FS

Strength
A. Bench Press 3x5 @ 230#
B. Front Squat 3x5 @ 221#
C. Jump Switches onto bench x 30 total @ 20# DBs

Metcon - Wood (Minus 400 m runs)

Work Capacity
5 RFT:
10 Burpee Box Jumps, 24"
10 SDLHP, 95#
10 Thrusters, 95#
Rest 1 minute
Total time = 19:30