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