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