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