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