Metcon

Work Capacity
For Time:
25 Deadlifts, 215#
25 Squat Clean and Jerks, 125#
25 Thrusters, 75#
25 OHS, 45#
12:35

Metcon - DG

Work Capacity
10 Minute AMRAP:
8 TTB
8 DB Thrusters, 35#
12 step (L+R=2) DB Walking Lunges, 35# (DBs held at side)
4 Rounds + 8 + 5

Stamina
Prowler Push (high handles) 10 x 50' @ prowler + 180#
*30 sec rest between

Deadlift - 9, Press - 10

Baseline
Dot Drills

Strength
A.  Press
1x8 @ 120#
1x4 @ 145#
3x4 @ 160#

B.  Deadlift
2x10 @ 200# - 275#
1x5 @ 325#
1x6 @ 390#
1x4 @ 420#
1x2 @ 450#

Durability
Towel Neck

9.1 - Oly

Strength
A.  Snatch
1x3 @ 90#
1x2 @ 105#
7x1 @ 125# - 140# - 150# - 140# - 150# - 140# - 150#

B.  Snatch Pulls
3x2 @ 175# - 175# - 185#

Durability
Back Extensions 3x15 @ 45# plate

Metcon

Work Capacity
For Time:
1 up to 10 Burpees
10 down to 1 GHD Situps
6:20

Metcon - DT

Work Capacity
5 RFT:
12 DL, 155#
9 HPC, 155#
6 PJ, 155#
LT = 9:31
11:12
*Grip slowed me down more than conditioning
*Last set of HPCs and PJs took 3 minutes

BS, FS - 6.1

Strength
A.  Back Squat
2x6 @ 250# - 285#
1x3 @ 320#
1x2 @ 337#

B.  Front Squat
1x5 @ 185#
3x4 @ 215# - 227# - 227#

C.  Weighted Strict Pullups
2x5 @ 2L chains
2x7 @ 1L chain
1x10 @ BW

Durability
Hip Flexors x 150 each

BS, FS - 5.2

Baseline
Banded Hip Flexors into BW Hip Flexors
25 then 50 x 3 each leg

Strength
A.  Back Squat
4x6 @ 230# - 265# - 285# - 285#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

C.  BB Hip Thrusts 3x10 @ 225#

D.  DB Hip Thrust Pulses 1x50 @ 40#

Metcon

Work Capacity
7 Minute AMRAP:
1 OHS, 95#
1 Ring Dip
1 Strict Pullup
*Add one rep to each after each round, so 2-2-2, 3-3-3 and so on
5 Rounds + 2 (17 OHS, 15 RD and SPU)

Deadlift - 8, Press - 9

Strength
A.  Press
1x8 @ 120#
1x4 @ 140#
4x4 @ 155#

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x6 @ 385#
1x4 @ 414#
1x2 @ 441#

C.  Reverse Hypers (controlled) 3x12 @ 50#

8.4 - Oly

Baseline
Squat Jumps w/ BB into Box Jumps

Strength
A.  Snatch
6x1 @ 140# - 148# - 157# - 165# - 148# - 157#

B.  Clean and Jerk (full squat not rx'd)
2x2 @ 180# - 192#
5x1 @ 204# - 214# - 192# - 204# - 214#

C.  Snatch Shrugs (off blocks)
5x5 @ 215#

BS, FS - 5.1

Baseline
Banded Tib Anterior Raises
Banded Ankle Inversion/Eversion
Ankle Band Walks
Strict Pullups 1 x max reps (15)

Strength
A.  Back Squat
1x8 @ 230#
1x6 @ 265#
2x4 @ 302# - 320#

B.  Front Squat
1x5 @ 200#
1x4 @ 227#
2x3 @ 242# - 257#

C.  Reverse Sled Drag 8 x 75ft @ Sled + 177#

Metcon

Work Capacity
30-20-10 for time:
Walking Lunges w/ 45# plate OH (L+R=2)
GHD Situps
7:20

Durability
Stability Ball Leg Curls 3x12 @ BW
Eccentric Nordics 3x3 @ BW

Deadlift - 8, Press - 8

Baseline
In-place horizontal sprints
Med ball passing (rotational, head on OH)

Strength
A.  Press
1x8 @ 120#
1x4 @ 150#
1x4 @ 170#

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x6 @ 385#
1x4 @ 414#
1x2 @ 441# (f)

Durability
Nordics (w/ controlled return) 5x3 @ BW

Metcon

Work Capacity
21-15-9 for time:
Bench Press @ BW (198#)
Strict Pullups
14:53

Durability
Band pull aparts 3x20 @ purple

BS, FS - 4.2

Strength
A.  Back Squat
4x8 @ 230# - 250# - 265# - 285#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

C1.  BB Bulgarian Split Squats 3x8 each @ 135#
C2.  Wall Sits 3 x 1 minute @ 25kg plate

8.3 - Oly

Strength
A.  Snatch
2x3 @ 148#
2x2 @ 157#

B.  Clean + Hang Clean (full squat not rx'd)
2 @ 192#
3 @ 204#

C.  Snatch Pull
2x5 @ 177#
3x4 @ 192#

D1.  Russian Twists 3x25 each way @ 20# medball
D2.  100' One Arm KB Walks (50' OH then 50' Farmers) 3 each arm @ 70#

Metcon - CPO

Work Capacity
3 Minute AMRAP:
3 Power Cleans, 155#
6 Pushups
9 Air Squats
Repeat for a total of 6 sets with 1 minute rest between
4 Rounds + 3 + 6 + 4
4 Rounds + 1
3 Rounds + 3 + 6 + 4
3 Rounds + 2
3 Rounds + 2
3 Rounds + 1
Totals:  PC - 72, PU - 132, AS - 188

Deadlift - 7, Press - 7

Strength
A.  Press
1x8 @ 120#
1x4 @ 145#
2x4 @ 160#

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x8 @ 346#
1x6 @ 375#
1x4 @ 407#

C1.  DB Rows 3 x 10 each @ 75#
C2.  Front Plank 3 x 1 minute @ BW

BS, FS - 4.1

Strength
A.  Back Squat
2x8 @ 230# - 250#
2x6 @ 285# - 302#

B.  Front Squat
4x5 @ 200# - 215# - 227# - 242#

Deadlift - 6, Press - 6

Strength
A.  Press
1x8 @ 120#
1x4 @ 140#
3x4 @ 155#

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 324#
1x8 @ 341#
1x6 @ 371#
1x4 @ 402#

8.2 - Oly

Baseline
Banded Broad Jumps 4x6 @ gray

Strength
A.  Cleans (full squat not rx'd)
2x3 @ 204#
1x2 @ 229#
2x1 @ 229#

B.  Rack Jerks
2x2 @ 160#
1x2 @ 170#
3x1 @ 170#

C.  Clean Pulls
2x5 @ 265#
3x4 @ 243#

D1.  DB RDLs 3x10 each @ 40#
D2.  Lower from inverted hang on rings 3x4 @ BW

Metcon

Work Capacity
20 Minute AMRAP:
50 Wall Balls, 20#, 10'
40 KBS, 70#
30 Burpees
20 Pullups
100 Double Unders
1 Round + 50 + 40 + 22

BS, FS - 3.2

Baseline
Banded Hip Flexors (blue mini) 3x25 each

Strength
A.  Back Squat
2x10 @ 215# - 230#
2x8 @ 250# - 265#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

Deadlift - 5, Press - 5

Strength
A.  Press
1x8 @ 120#
1x4 @ 135#
4x4 @ 150#

B.  Deadlift
2x10 @ 199# - 275#
1x8 @ 331#
1x6 @ 361#
1x4 @ 390#

8.1 - Oly

Strength
A.  2 Snatch Pulls + 1 Snatch
2 @ 140#
3 @ 148#

B.  Snatch Push Press
2x3 @ 165#
2x3@ 175#
1x2 @ 175#

C.  Clean Shrugs (off blocks)
2x5 @ 243#
3x5 @ 287#

Metcon

Work Capacity
3 Rounds for Reps:
1 min GHD Situps
1 min Slam Balls, 40#
1 min SDLHP, 75#
1 min Push Press, 75#
1 min Double Unders
1 min rest
140, 113, 96 
Total = 349

Metcon

Work Capacity
3 RFT:
50 foot Burpee Broad Jump
20 KB Swings, 62#
15 Pullups
10 Thrusters, 135#
13:57
LT = 14:34

BS, FS - 3.1

Strength
A.  Back Squat 
2x8 @ 230# - 250#
2x6 @ 285# - 302#

B.  Front Squat
4x5 @ 170# - 200# - 215# - 227#

Metcon + 7.4 - Oly

Work Capacity
AMRAP:
2 Min Thrusters, 75#
2 Min KB Swings, 44#
2 Min Burpees
2 Min Double Unders
Total reps = 212
LT = 165

Strength
A.  Snatch
4x1 @ 140# - 148# - 157# - 167#

B.  Clean and Jerk (don't have to go into full squat)
1x2 @ 180#
1x1 @ 214#
1x2 @ 192#
1x1 @ 204#
*Didn't add right and ended up doing 214# early - failed jerk twice before getting it
*Failed twice on jerk at 214# at the end as well

C.  Snatch Shrugs (from floor)
4x5 @ 219#

Durability
Seated calf raises

Deadlift - 4, Press - 4

Strength
A.  Press
1x8 @ 120#
1x4 @ 145#
1x4 @ 160#

B.  Deadlift
3x10 @ 199# - 259# - 298#
1x8 @ 325#
1x6 @ 356#

BS, FS - 2.2

Strength
A.  Back Squat
1x10 @ 215#
3x8 @ 250# - 265# - 285#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

Metcon

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

7.3 - Oly

Baseline
Reverse Hyper Sprints

Strength
A.  Snatch
2x3 @ 140#
2x3 @ 148#

B.  3 Position Cleans
2 @ 180#
2 @ 192#

C.  Snatch Pulls
2x5 @ 177#
3x4 @ 192#

Deadlift - 3, Press - 3

Strength
A.  Press
1x8 @ 120#
1x4 @ 140#
2x4 @ 155#

B.  Deadlift
3x10 @ 199# - 243# - 292#
1x8 @ 320#
1x6 @ 346#

C.  Supine Ring Pullups (feet on floor)
3x12 @ BW

BS, FS - 2.1

Baseline
Side clam raise

Strength
A.  Back Squat
1x10 @ 215#
1x8 @ 230#
3x6 @ 250# - 265# - 285#

B.  Front Squat
4x5 @ 170# - 200# - 215# - 215#

Metcon

Work Capacity
4 Rounds AFAP w/ 1 min rest between:
10 Burpees
100 ft (50 and back) Keg Carry, #2 keg
10 Sledgehammer strikes each side, 16# hammer
8 Tire Flips, #2 tire
Rx'd

7.2 - Oly

Baseline
Dot Drills

Strength
A.  Cleans (don't have to go into full squat)
2x3 @ 204#
1x2 @ 214#

B.  Push Jerk + Split Jerk
2 sets @ 175#
2 sets @ 185#

C.  Clean Pulls
2x5 @ 221#
3x4 @ 243#

Durability
Balance Oval

Deadlift - 2, Press - 2

Strength
A.  Press
1x8 @ 120#
1x4 @ 135#
3x4 @ 150#

B.  Deadlift
3x10 @ 199# - 243# - 280#
1x8 @ 309#
1x6 @ 341#

C1.  DB crucifix hold 3 x max w/ 25# DBs - 32s, 25s, 20s
C2.  Reverse Crunch 3x15

BS, FS - 1.2

Strength
A.  Back Squat
1x10 @ 215#
3x8 @ 230# - 250# - 265#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

Metcon

Work Capacity
5 RFT:
7 Deadlifts, 315#
21 Double Unders
6:33

7.1 - Oly

Baseline
Pedal Wheels
Band Resisted Hip Flexors 25-20-20 each

Strength
A.  3 Position Snatch
2x3 @ 121#
2x3 @ 133#

B.  Snatch Push Press
2x3 @ 158#
2x3 @ 168#

C.  Clean Shrugs (from floor)
4x5 @ 225#

BS, FS - 1.1

Baseline
Ankle Band Walks

Strength
A.  Back Squat
1x10 @ 215#
1x8 @ 248#
1x6 @ 268#
1x4 @ 283#

B.  Front Squat
1x5 @ 170#
3x5 @ 199#

C.  Max Strict Pullups in 5 minutes
38

Deadlift - 1, Press - 1

Strength
A.  Press
1x8 @ 120#
1x4 @ 135#
4x4 @ 145#

B.  Deadlift
3x10 @ 200# - 245# - 275#
2x6 @ 305# - 330#

6.4 - Oly

Strength
A.  Snatch
5x1 @ 138.5# - 148# - 155# - 165# - 165#

B.  Clean & Jerk
2x2 @ 180# - 190#
1x1 @ 204#
*failed twice at 204 before getting it

C.  Snatch Shrugs (off floor)
4x4 @ 221#

Rugby Practice

Strength - OHS, FS, BS

Strength
OHS 5x1
FS 5x1
BS 5x1
*Increase weight every set
OHS = 95# - 115# - 130# - 145# - 160#
FS = 185# - 205# - 240# - 260# - 285#
BS = 295# - 315# - 330# - 345# - 355#

Rugby Practice

Stamina

Baseline
Band Resisted Hip Flexors 100 total each leg (sets of 30-20-20-15-15)

Stamina
6 Rounds AFAP w/ 90 sec rest between:
12 Ball slams, 40#
50' Prowler Push (high handles) @ + 140#
12 Pushups
50' Prowler Push (high handles) @ + 140#
Rx'd

Stamina

Baseline
Broad Jumps

Stamina
EMOM for 20 Min:
First 5 minutes:  1 Power Clean + 1 Split Jerk @ 155#
Next 5 minutes:  1 Power Clean + 1 Split Jerk @ 175#
Next 5 minutes:  1 Power Clean @ 186#
Last 5 minutes:  1 Power Clean @ 199#
Rx'd
*Work on form, esp sitting under in the jerk

Durability
Nordics 2x6
Nordics w/ return 2x3

Metcon

Work Capacity
10 Min AMRAP:
8 Burpees
8 Thrusters, 95#
8 KB Swings, 1.5 pood
5 Rounds + 8 + 8 + 3

Rugby Practice

6.3 - Oly

Baseline
Knee Jumps, BW

Strength
A.  Snatch
5x3 @ 111# - 122# - 133# - 138# - 148#

B. 3 Position Cleans
5x3 @ 155# - 165# - 175# - 185# - 190#

C.  Snatch Pulls
2x5 @ 155#
3x4 @ 175#

Wendler Wk 2 - Press, FS

Strength
A.  Press (upped max from 180# to 190#)
120# x 3
135# x 3
155# x 3+ (6)
LT = 8

B.  Front Squat
175# x 3
200# x 3
225# x 3+ (6)
LT = 7 @ 226#

C.  UNBROKEN GHD Situps 30-20-10

Wendler Wk 2 - BS, DL

Strength
A.  Back Squat
221# x 3
253# x 3
287# x 3+ (11)
LT = 12 @ 283#

B.  Deadlift
278# x 3
317# x 3
356# x 3+ (11)
LT = 13

C.  Reverse Hypers (controlled) 3x10 @ 50#

Rugby Practice

Rugby Practice

Strength/Stamina

Strength/Stamina
EMOM for 15 minutes:
2 Thrusters
*Increase weight every third minute
145# - 160# - 165# - 135# - 135#
Went to 135# to keep form...and it got heavy fast

Durability
Leg Board

Metcon

Work Capacity
12 Minute AMRAP:
7 Burpees
12 Back Extensions
21 Double Unders
8 Rounds + 7 + 3

Wendler Wk1 - Press, FS

Strength
A.  Press
105# x 5
120# x 5
140# x 5+ (11)
LT = 11 at 138#

B.  Front Squat
165# x 5
190# x 5
214# x 5+ (9)
LT = 7

C1.  One Leg Box Squats 2x6 each w/ 10# plates
C2.  Strict Pullups 2x10 @ BW

Wendler Wk 1 - BS, DL

Baseline
Hip Flexors
Pedal Wheels

Strength
A.  Back Squat
206# x 5
236# x 5
268# x 5+ (12)

B.  Deadlift
258# x 5
297# x 5
326# x 5+ (13)

C1.  BB Bulgarian Split Squats 3x8 each @ 111#
C2.  Ab Wheel 3x8

Rugby Practice - Fitness

Metcon

Work Capacity
For Time:
21 Air Squats
21 Pushups
15 Air Squats
15 Pushups
9 Air Squats
9 Pushups
20 KB Snatches Right, 1 pood
30 KBS, 1 pood
20 KB Snatches Left, 1 pood
9 Air Squats
9 Pushups
15 Air Squats
15 Pushups
21 Air Squats
21 Pushups
8:37

Metcon

Work Capacity
5 RFT:
50' Walking Lunges, 45# BB OH
21 Burpees
13:10
LT = 14:07 w/ 1 pood KB

Metcon - Death by DL and Burpee

Work Capacity
On the minute:
1 DL (205#) and 1 Burpee
2 DLs (205#) and 2 Burpees
.... until failure
10 Rounds + 11 + 9

Metcon

Work Capacity
10 to 1 KB Swings, 1.5 pood
1 to 10 Burpees
5:25
LT = 9:36 w/ 62# KB

Oly

Baseline
Box Jumps

Strength
A.  Power Snatch + 2 OHS + Snatch Balance + Snatch
89# - 100# - 111# - 111# - 122#

B.  Clean Pull + Power Clean + Hang Clean + Split Jerk
133# - 155# - 165# - 165# - 175#

Durability
Machine Rows 3x10 @ 75#

Strength - DB Bench, BS, FS

Strength
A.  DB Bench 3x10 @ 70#

B.  Back Squat
10 @ 155#. 8 @ 199#, 6 @ 226#, 3x4 @ 243#

C.  Front Squat
10 @ 133#, 3x4 @ 177# - 187# - 202#

D.  Full GH Raises (controlled descent)
3x8 @ BW

Farmers Carry

Work Capacity
Every 2 minutes on 2 minutes:
Perform 50' Farmers Carry, Handle + 140# per hand, Thick Handle
2 + 3/4
Perform 50' Farmers Carry UNBROKEN, Handle + 90# per hand, Thick Handle
1/4 + 7
EMOM until failure:
Perform 50' Farmers Carry UNBROKEN, Handle + 90# per hand, Thick Handle
4 + 1/2 (failure)

Durability
Balance Oval 3x30 sec each

Metcon

Work Capacity
12 Minute AMRAP:
5 GHD Situps
7 Back Extensions
9 OHS, 95#
4 Rounds + 5 + 7 + 2
*Been awhile since I've done OHS...form needs to get tuned up

Metcon

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
2 RFT:
100 Double Unders
30 Pullups
1 Power Clean & Push Press into 100' BB OH Carry, 155#
1 Power Clean & Push Press into 100' BB OH Carry, 155#
16:39

Durability
Band Rotory Hold 3x30 sec each side

Strength/Stamina

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

B.  Complete 5 Rounds:
3 Clean Pulls
3 Power Cleans
3 STO
3 Good Mornings
*Increase weight each set
133# - 155# - 165# - 175# - 185# (f)
3-3-2 at 185#

IRANZ Module Four

IRANZ Module Two and Three

IRANZ Module One

Metcon

Baseline
Single Leg Lateral Jumps

Work Capacity
9 Minute AMRAP:
3 Back Squats, 225#
6 Pullups
9 Pushups
7 Rounds + 3 + 2

Speed/Agility

A.  Speed Ladder

B.  Push-offs, Power Skips

C.  10 x 10 yard Sprints - rest is walk back
      10 x 20 yard Sprints - rest is walk back

D.  Angle Sprints x 6

E.  30 yard Parachute Sprints x 6 (w/ 10 yard build-up)

Metcon

Work Capacity
5-4-3-2-1
Thrusters, 155#
Tire Flips, #2 tire
8:44

Stamina
4 x 40 yard Reverse Sled Drag @ Sled + 133#
*Rest 30 sec between

PU + Metcon

Strength
Strict Pullups 3x10 @ BW

Work Capacity
5 RFT:
8 DB Hang Power Cleans, 40#
100' (50' and back) Prowler Push (high handles), 200#
7:43

Durability
In Place Horizontal Sprints 3x30 sec
Eccentric Nordics 3x3

Metcon - Donny (Mainsite 8/21/13)

Work Capacity
21-15-9-9-15-21
Deadlift, 225#
Burpee
14:50

Metcon (Sealfit 8/19/13)

Work Capacity
20 Minute AMRAP:
10 Push Press, 115#
10 KB Swings, 1.5 pood
10 Box Jumps, 24"
7 Rounds + 9

Metcon

Work Capacity
3 RFT:
7 Clean High Pulls, 155#
14 GHD Situps
21 KB Swings, 1.5 pood
6:38

Durability
Stability Ball Neck Bridges - F2E w/ momen 3x10

Newport Beach Crippler

Work Capacity
For Time:
30 Back Squats at BW, 195#
1 Mile Run
* Do not rack BB until 30 reps completed
Rx'd - 11:22

DL EMOM

Strength/Stamina
Deadlift EMOM:
315# x 3 for 5 min
335# x 2 for 5 min
350# x 1 for 8 min

Pentown 10s (Sat Aug 10)

7s Practice

Accessory

Ankle Band Walks  3x10 each way
Hip Flexors x 300 each UNBROKEN
Pedal Wheels x 300 each UNBROKEN
In-Place Horizontal Sprints 4x30 sec
100 BB Glute Bridges AFAP
Stability Ball Neck Bridges - Flexion to Extension w/ momentum 3x10, Rotations 3x10 each way

7s Practice

Stamina

Complete 5 Rounds:
1 minute BB OH support
1 minute back extension hold
*1 minute rest between rounds
*for back extension hold put hands behind head
BB weights:  65#, 95#, 105#, 105#, 105# - No misses
Back Extns:  Hands behind head on all except for last 30 secs in rounds 4 and 5 - No misses

Metcon

Work Capacity
25-20-15-10 Burpees w/ 20# vest
Rest 2 min after 25, 90 sec after 20, 1 min after 15
Total time = 7:42
Work time = 3:12

Metcon

3 RFT:
5 Wall Walks
15 Deadlifts, 275#
10 Lateral Burpees over BB
12:11
LT = 13:40 in january

Metcon - 9 on 7

Work Capacity
5 RFT:
9 Rack Thrusters, 135#
20 yard Bear Crawl (10 yards & back)
7 Ball Slams, 40#
10:02
LT = 9:54 in november

Cherrybone 7s - Woodlands (Sat July 27)

7s Practice (Thr July 25)

7s Practice

Speed

Hip Flexors
Pedal Wheels

A.  Push-offs, Power Skips

B.  8 x10 yard sprints - rest is walk back
      8 x 20 yard sprints - rest is walk back

C.  8 x 40 yard Parachute sprints w/ build up - rest is walk back

D.  8 x 50 yard sprints - rest 30 sec

Speed

A.  Speed Ladder

B.  10 x 10 yard sprints (first 5 w/ 20# vest) - rest is walk back
      Rest 2 min
      10 x 20 yard sprints (first 5 w/ 20# vest) - rest is walk back

C.  8 x 30 yard Parachute Sprints w/ build up - rest is walk back

D.  4 x 100 yard sprints - rest 30 sec between

Metcon

Work Capacity
Complete 2 Rounds:
95# Thrusters for 1 minute
Rest 1 minute
40# Ball Slams for 1 minute
Rest 1 minute
Alternating Plyo Push-Ups on plate for 1 minute
Rest 1 minute
Squat Jumps w/ 40# Bulgarian Bag for 1 minute
* Rest 1 minute between Rounds
94, 73

Strength/Stamina - BS

Strength/Stamina
Starting at 135# perform 2 Back Squats EMOM
Add 10# per minute up to 225#
Add 5# per minute until failure
Completed 280#, 1 rep at 285#
(43 total reps)

Metcon

Work Capacity
3 RFT:
135# HPC x 15
Burpees x 15
5:57
(3 years ago = 4:42)
Over 60 min of 7s on Sat and haven't done Oly strength work in 2 months

Lone Star 7s - Dallas, TX (Sat July 13)

7s Practice

7s Practice

Metcon

Baseline
Ankle Band Walks
Hip Flexors
Pedal Wheels

Work Capacity
9 Minute AMRAP:
50 ft Right Handed Farmer's Carry, 1.5 pood KB
9 Right Handed Thrusters, 1.5 pood KB
50 ft Left Handed Farmer's Carry, 1.5 pood KB
9 Left Handed Thrusters, 1.5 pood KB
3 Rounds + R Walk + 9 + L Walk + 1

Durability
UNBROKEN GHD Situps 20-15-10-5
UNBROKEN Back Extensions 30-25-20-15
*alternate

Strength - Oly

Baseline
Knee Jumps

Strength
A.  5 sets:
1 Snatch DL
2 Snatch Pulls
2 Hang Snatch Pulls
1 Hang Power Snatch
1 Power Snatch
115# - 125# - 135# - 135# - 135#

B.  Hang Clean Shrugs 5x5 @ 185#

Durability
Towel Neck

4th of July

Work Capacity
For Time:
237 Double Unders
56 Burpees
34 Power Clean and Jerks (135#)
13 Wheel O' Funs (Ab Wheel)
1 Mile Run
35:29

_____________________________
Significance of the numbers:
237:  Age of years for the USA in 2013
56:  Delegates who signed the Declaration of Independence
34:  Articles + Amendments to the US Constitution
13:  Original Colonies
1:  One nation

7s Practice

Squatting Hell

Strength/Stamina
155# Back Squat (44% of 1RM):
3 min max reps
Rest 2 min
2 min max reps
Rest 1 min
1 min max reps
*Do not rack BB in working sets
70 total reps

Durability
Knee Band Extensions

7s Practice

7s Practice

Strength - Glute Bridge, FS

Strength
A.  BB Glute Bridge
1x10 @ 225#
3x8 @ 315#

B.  Front Squat
3x6 @ 185# - 195# - 210# (65-70-75 %)

C1.  Stability Ball Pushups (feet on floor) 3x6
C2.  Stability Ball Leg Curls 3x12

7s Practice (Fri June 21)

7s Practice (Wed June 19)

7s Practice

7s Practice

7s Practice (Sat June 15)

7s Practice (Fri June 14)

7s Practice (Wed June 12)

Running Conditioning

A.  5 Rounds:
Run 200 meters (100 & back) in 40 secs or less then rest 20 secs
Run 100 meters in 20 secs or less then rest 40 secs
Rx'd - No Misses

B.  5 Rounds (start each sprint on stomach):
Sprint 10 yards and back AFAP followed by short rest ( < 10 secs)
Sprint 20 yards and back AFAP followed by short rest ( < 20 secs)
Rx'd

7s Practice

* Push the fitness harder...when it hurts turn it up more

7s Practice (Thr June 6)

Strength - Press, DL, BS

Strength
A.  Press
3x6 @ 116# - 123# - 133# (65-70-75 %)

B.  Deadlift
3x6 @ 287# - 309# - 331# (65-70-75 %)

C. Back Squat
3x6 @ 228# - 245# - 263# (65-70-75 %)

D1.  One Leg Box Squat 2x5 each w/ 10# plates
D2.  Strict Pullups 2 x max - 13, 10

E1.  Back Extensions 3x15 w/ 25# plate
E2.  40# Bulgarain Bag Rotations 3x10 each side

7s Practice

7s Practice

7s Practice

Running/Speed/Conditioning/Plyos

A.  Rakes, Push-offs, Power Skips, Backpedals, Speed Ladder

B.  20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - most sub 8 secs
Rest 4 minutes
C.  10 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - most sub 8 secs
Rest 4 minutes
D.  6 x 100 meter sprints (sub 18 secs) every minute - barefoot
Rx'd - most sub 17 secs

Metcon - Omar

Work Capacity
For Time:
10 Thrusters, 95#
15 Lateral Burpees over BB
20 Thrusters, 95#
25 Lateral Burpees over BB
30 Thrusters, 95#
35 Lateral Burpees over BB
14:01
*Slow and long recovery due to eating like poop over past few days...weddings will do that...
*Time to lock it in for 7s

Metcon

Work Capacity
3 RFT:
15 KBS, 1.5 pood
5 Walking Lunges (L+R=1)
20 V-Ups
4:38

Hill Sprints

25 x 10 yard Hill Sprints
*Focus on first 3 steps

Metcon

Work Capacity
3 RFT:
10 V-Ups
5 Walking Lunges (L+R=1)
20 Burpees
5:52

Metcon

Work Capacity
3 RFT:
50 Deadlifts, 95#
40 Air Squats
10 Power Snatches, 95#
16:36
*BB was rolling all over the fucking driveway

Metcon

Work Capacity
3 RFT:
20 Step (L+R=1) BB Overhead Carry, 95#
*Turn around after 10
30 KBS, 1.5 pood
20 Pushups
7:12

7s Practice

Metcon + Prowler

Work Capacity
For Time:
With 115# BB:
Shoulder Press x 10
OHS x 15
Push Press x 20
Front Squat x 25
Push Jerk x 30
Back Squat x 35
13:59

Stamina
50 foot Prowler Push
2 @ 90#
10 @ 180#

7s Practice

6.2 - Oly

Baseline
Sotts Press w/ PVC

Strength
A.  Cleans
2x3 @ 194#
3x3 @ 206#
*work on elbows up

B.  Push + Split Jerk
2 sets @ 167#
3 sets @ 177#
*work on sitting under the jerk

C.  Clean Pulls
2x5 @ 228#
3x4 @ 253#

Durability
Towel Neck

Tabata DL + Metcon

Work Capacity
A.  Tabata Deadlift, 315#
43 reps

B.  15 Minute AMRAP:
With a 1.5 pood KB
10 Swings
25 Yard One Arm Walk w/ KB in rack position, right
10 Swings
25 Yard One Arm Walk w/ KB in rack position, left
7 Rounds + 10 + 25 yards right + 25 yards left
*Didn't do 2nd set of swings on 8th round so walks would be even

6.1 - Oly

Baseline
DB Snatch into eccentric press

Strength
A.  3 Positon Snatch (floor, below knee, high hang)
2 sets @ 121#
3 sets @ 131#

B.  Snatch Push Press
2x3 @ 157#
3x3 @ 167#

C.  Clean Shrugs (off blocks)
5x5 @ 295#

Durability
Nordics w/ Controlled Return 3x5
Lateral Band Resisted Ab Wheel (on knees) 3x8 each side

7s Practice (Tues Apr 30)

Cluster FS

Strength
A. BB Hip Thrusts 4x10 @ 243#

B.  Cluster Front Squat (one rep, rest 45 sec, one rep)
10 total reps @ 253# (90%)

Stamina
5 Rounds AFAP:
10 (per side) Sledgehammer Strikes, 16# hammer
100 foot (50 & back) Reverse Sled Drag @ Sled + 180#

5.4 - Oly

Strength
A.  Snatch
5x1 @ 133# - 140# - 148# - 162# - 162#
*work on catch

B.  Clean and Jerk
2x2 @ 160# - 170#
3x1 @ 182# -199# - 199#
*work on jerk

C.  Snatch Shrugs (off blocks)
4x5 @ 209#

7s Practice

Cluster BS

Strength
A.  Cluster Back Squat (one rep, rest 45 sec, one rep)
10 total reps @ 316# (90%)

B1.  Bulgarian Split Squats (BB on back) 3x10 each @ 135#
B2.  Battling Ropes 3 sets of:  Double Smash x 20, rest 10 sec, In/Outs x 20

C.  Controlled Reverse Hypers 3x15 @ 50#

7s Practice

Metcon

Work Capacity
12 Minute AMRAP:
4 Shoulder Press, 75#
8 SDLHP, 75#
12 Front Squat, 75#
7 Rounds + 4 + 8 + 10 (190 total reps)

5.3 - Oly

Baseline
Single Leg Lateral Jump Progressions

Strength
A.  Snatch
2x3 @ 140#
3x3 @ 148#

B.  3 Position Cleans (floor, below knee, high hang)
2 sets @ 165#
3 sets @ 172#

C.  Snatch Pulls
2x5 @ 175#
3x4 @ 185#

Cluster Press, DL

Strength
A.  Cluster Press (one rep, rest 30sec, one rep)
10 total reps @ 155# (90% of 1RM)

B. Cluster Deadlift (one rep, rest 30sec, one rep)
10 total reps @ 395# (90% of 1RM)

C1.  DB Rows 3x12 each @ 80#
C2.  Nordics w/ controlled return 5x5
C3.  Ab Wheel 3x10

D.  Back Extensions 3x20 @ 25# plate

FS - Wendler Wk3 + Metcon

Strength
A.  Front Squat (90% = 252#)
190# x 5
214# x 3
243# x 1+ (3)

Work Capacity
10 RFT:
15 Deadlifts, 135#
15 Pushups
12:48

Running/Speed/Plyos/Skills

A.  30 yard Push Offs x 5 each
B.  30 yard Power Skip x 10
C.  Passing Drills
D.  Drop Kicks

5.3 - Oly (partial)

Strength
A. Snatch
2x3 @ 140#
3x3 @ 148#

*Cut training short due to soreness in left lower back

DL - Wendler Wk3 + Metcon

Strength
A.  Deadlift (90% = 396#)
297# x 5
336# x 3
375# x 1+ (6)

Work Capacity
3 RFT:
10 Power Snatch, 95#
200 yard Shuttle Run (50 yards there and back twice)
4:44

Press - Wendler Wk3 + Metcon

Strength
A.  Press (90%=171#)
128# x 5
145# x 3
162# x 1+ (5)

Work Capacity
15 Minute AMRAP:
3 Front Squats, 195#
6 Pullups
100 foot Reverse Sled Drag (50 and back) @ Sled + 225#
5 Rounds + 3 + 6 + 50 ft

BS - Wendler Wk3 + Metcon

Strength
A. BB Hip Thrusts
4x12 @ 243#

B.  Back Squat (90%=316#)
236# x 5
268# x 3
302# x 1+ (6)

Work Capacity
3 RFT:
50 foot Prowler Push, 200#
50 Double Unders
50 foot Prowler Push, 200#
5 Hang Power Cleans, 185#
9:16

Metcon - Jorge

Work Capacity
30 GHD Situps
15 Squat Cleans, 155#
24 GHD Situps
12 Squat Cleans, 155#
18 GHD Situps
9 Squat Cleans, 155#
12 GHD Situps
6 Squat Cleans, 155#
6 GHD Situps
3 Squat Cleans, 155#
17:37

Metcon

Work Capacity
10 Minute AMRAP:
1 Power Clean, 165#
1 Burpee
2 and 2, 3 and 3 and so on
9 Rounds + 5

Durability
In-place lateral lunges w/ band distraction

Metcon - CF Games 13.5 (ish)

Work Capacity
8 Minute AMRAP:
15 Thrusters, 100#
15 Pullups
4 Rounds + 15 + 3 (138 reps)
* 72 reps at 4 minutes

Speed BS, FS, Press, DL + Axle DL

Strength
A.  Speed Back Squat w/ 2 chains per side
10x2 @ 199# (~60%) - Rest 30 sec between

B.  Speed Front Squat w/ 2 chains per side
10x2 @ 155# (~60%) - Rest 30 sec between

C.  Speed Press
10x2 @ 116# (65%) - Rest 30 sec between

D.  Speed Axle Deadlift
10x2 @ 265# (60%) - Rest 30 sec between

E.  Axle Deadlift
5x1 @ 293# - 331# - 373# - 397# - 419#

5.2 - Oly

Baseline
Knee Jumps (BW, DB)
Depth Jump into Vertical into Broad

Strength
A.  Cleans
2x3 @ 182#
3x3 @ 192#

B.  Push Jerk + Split Jerk
2 sets @ 167#
3 sets @ 177#

C.  Clean Pulls
2x5 @ 228#
3x4 @ 243#

Metcon - CF Games 13.4

Work Capacity
7 Minute AMRAP:
3 Clean & Jerks, 135# (squat not rx'd)
3 TTB
6 C&Js
6 TTB
9 and 9, 12 and 12 and so on
70 total reps (4 Rounds + 10)

Durability
3 Sets:
6 inches x 1 minute
Front plank x 1 minute

Cluster FS + 5.1 Oly

Baseline
DB Box Jumps

Strength
A.  3 Position Snatch (floor, below knee, high hang)
2 sets @ 113#
3 sets @ 123#

B.  Snatch Push Press
2x3 @ 148#
3x3 @ 157#

C.  Clean Shrugs (from floor)
5x5 @ 287#

D.  Cluster Front Squat (one rep, rest 30 sec, one rep)
10 total reps @ 238# (85% of 1RM)

Cluster Press, DL

Strength
A.  Cluster Press (one rep, rest 30 sec, one rep)
10 total reps @ 150# (85% of 1RM)

B.  Cluster Deadlift (one rep, rest 30 sec, one rep)
10 total reps @ 375# (85% of 1RM)

C1.  BB RDLs 3x12 @ 133# - 155# - 155#
C2.  Nordic Hamstring Lowers 3x10 @ BW

D.  Weighted Back Extensions 3x15 @ 35# plate

Cluster BS

A.  Weighted Strict Pullups
3x3 @ 35#
2x1 @ 44# - 53#

B.  BB Hip Thrusts 4x10 @ 255#

C.  Cluster Back Squat (one rep, rest 30 sec, one rep)
10 total reps @ 299# (85% of 1RM)

D.  Bulgarian Split Squats 3x8 each @ 133#

Running/Speed/Plyos/Skills

15 yard High Knee Double Hop
30 yard Power Skip w/ return jog
15 yard Backward Run into 15 yard Sprint
10 yard Rakes
Passing Drills
Drop Kicks

Metcon - CF Games 13.3

Work Capacity
12 Minute AMRAP:
150 Wall Balls, 20# ball, 10' target
90 Double Unders
30 Muscle Ups
240 total reps
Booo muscle ups

FS - Wendler Wk2, 4.4 - Oly

Strength
A.  Front Squat (90% = 252#)
175# x 3
201# x 3
226# x 3+ (7)

B.  Snatch
1x2 @ 131#
1x2 @ 140#
4x1 @ 148# - 158# - 148# - 158#

C.  Clean & Jerk
1x2 @ 150#
1x2 @ 163#
4x1 @ 173# - 182# - 173# - 182#

D.  Snatch Shrugs (off blocks)
3x5 @ 209#

Press, DL - Wendler Wk2

Strength
A.  Press (90% = 171#)
121# x 3
135# x 3
155# x 3+ (8)

B.  Deadlift (90% = 396#)
278# x 3
316# x 3
356# x 3+ (13)

C1.  Controlled Reverse Hypers 3x15 @ 50#
C2.  Supine Ring Pullups (feet on floor) 3x12 @ BW

D1.  DB Bench Press alternating arms 3x10 each @ 50# - 55# - 60#
D2.  DB Rows 3x10 each @ 75#

Durability
Towel Neck

BS - Wendler Wk2

Strength
A.  Back Squat (Wendler Wk 2 - 90% = 316#)
221# x 3
253# x 3
283# x 3+ (12)

B.  Reverse Step-ups w/ slow descent 3x10 each @ 15# DBs (extra on right side)

Stamina
AFAP:
5-4-3-2-1-2-3-4-5 Tire Flips w/ #2 Tire
50 foot Yoke Walk between sets @ Yoke + 280#
Rx'd

Metcon - CF Games 13.2

Work Capacity
10 Minute AMRAP:
5 Shoulder to Overhead, 115# (from floor)
10 Deadlifts, 115#
15 Box Jumps, 24" (non-bounding, step down each time)
6 Rounds + 5 + 10 + 1 (196 total reps)

4.3 - Oly

Baseline
Single Leg Hurdle Progressions

Strength
A.  PC + HSC + Clean
1 set @ 162#
3 sets @ 175#

B.  Snatch
1x2 @ 140#
2x2 @ 148#
1x1 @ 148#

Durability
3 Sets:
Hanging Side Crunches x 10 each side
KTE x 10

Metcon

Work Capacity
On the Minute for 12 minutes:
1 - 1 Back Squat at 70% (245#)
2 - 2 Back Squats at 70% (245#)
3 - 3 Back Squats at 70% (245#)
4 - 1 Back Squat at 75% (263#)
5 - 2 Back Squats at 75% (263#)
6 - 3 Back Squats at 75% (263#)
7 - 1 Back Squat at 80% (280#)
8 - 2 Back Squats at 80% (280#)
9 - 3 Back Squats at 80% (280#)
10 - 1 Back Squat at 85% (299#)
11 - 2 Back Squats at 85% (299#)
12 - 3 Back Squats at 85% (299#)
Rx'd

Strength
A.  One Leg Box Squat 3x8 each w/ 10# plates

Running/Speed/Plyos

A.  20 Minute Fartlek Run

B.  Speed Ladder

C.  Foward Run / Shuffle Progression x 4

Speed BS, FS, Press, DL

A.  Speed Back Squat w/ 2 chains per side
10x2 @ 185# (~55%) - rest 30 sec between

B.  Speed Axle Press
10x3 @ 99# (55%) - rest 30 sec between

C.  Speed Front Squat w/ 2 chains per side
10x2 @ 145# (~55%) - rest 30 sec between

D.  Speed Axle Deadlift
10x2 @ 243# (55%) - rest 30 sec between

Cluster FS + 4.2 Oly

Strength
A.  Cluster Front Squat (one rep, rest 30 sec, one rep)
10 total reps @ 226# (80% of 1RM)
Rx'd

B.  Cleans
2x3 @ 175#
3x2 @ 185#

C.  Rack Jerks
2x3 @ 150#
3x3 @ 160#

D.  Clean Pulls
2x5 @ 216#
2x5 @ 226#

Metcon - CF Games 13.1

Work Capacity
Proceed through the sequence below completing as many reps as possible in 17 minutes:
40 Burpees (touch target 6 inches above reach with both hands)
30 Snatches, 75# (any type)
30 Burpees
30 Snatches, 135#
20 Burpees
30 Snatches, 165#
10 Burpees
Max Snatches, 210#
150 total reps
1st 30 snatches complete at 3:59
2nd 30 snatches complete at 14:35
*Strong enough to pull 165#, just ran out of time to get some

Cluster Press, Cluster DL

Strength
A.  Cluster Press (one rep, rest 30 sec, one rep)
10 total reps @ 143# (80% of 1RM)
Rx'd

B. Cluster Deadlift (one rep, rest 30 sec, one rep)
10 total reps @ 353# (80% of 1RM)
Rx'd

C.  Clean Shrugs (off blocks)
3x5 @ 275#

D1.  BB Good Mornings (w/ toes elevated on plates) 3x12 @ 89#
D2.  DB RDLs on pad 3x10 each @ 25# DB (extra on right)

Cluster BS

Strength
A.  Weighted Strict Pullups
2x6 @ 2L chains
2x8 @ 1L chain
1x1 @ 44#
1x1 @ 53#

B.  Cluster Back Squat (one rep, rest 30 sec, one rep)
10 total reps @ 280# (80% of 1RM)
Rx'd

C.  50 foot Yoke Walk @ Yoke +
180# x 2
360# x 2
280# x 4

D.  GH Raises 3x15 @ BW

Metcon + 4.1 - Oly

Baseline
Dot Drills

Work Capacity
On the Minute for 8 Minutes:
2 Power Snatches, 133#
8 KB Swings, 70#
Rx'd

Strength
A.  PS + HSS + Snatch
1 set @ 106#
2 sets @ 113#
1 set @ 106#

B.  Snatch Balance
2x3 @ 140#
1x3 @ 148# (failed 3rd rep)

Running/Speed/Plyos

A.  Speed Ladder

B.  The Squirm x 4

C.  Channel Backpedal/Run x 4

D.  Sprints
15 x 10 yards (Rest 30 sec)
15 x 20 yards (Rest 45 sec)
20 x 40 yards (Rest 1 min)

E.  Barefoot Jogging

Press, FS, DL - Wendler Week 1

Strength
A.  Press (90% = 171#)
111# x 5
128# x 5
145# x 5+ (10)

B.  Front Squat (90% = 252#)
165# x 5
190# x 5
214# x 5+ (7)

C.  Deadlift (90% = 396#)
258# x 5
297# x 5
326# x 5+ (15)

BS - Wendler Wk 1

Strength
A.  BB Hip Thrusts 4x10 @ 243#

B.  Back Squat (Wendler Wk 1 90% = 316#)
206# x 5
236# x 5
268# x 5+ (11)
Could have pushed harder, 1001 things on my mind...not focused

C.  Bulgarian Split Squats (BB on back) 3x8 left, 3x10 right @ 121#

Metcon + 3.4 - Oly

Work Capacity
12-9-6-3 Rep RFT:
Power Snatch, 96#
Burpee
3:13

Strength
A.  Snatch
1x2 @ 118#
1x2 @ 126#
1x1 @ 133#
1x1 @ 143#
1x1 @ 133#
2x1 @ 143#
1x1 @ 155#
Solid

B.  Clean & Jerk
1x2 @ 155#
1x2 @ 161#
1x1 @ 170#
1x1 @ 182#
1x1 @ 170#
2x1 @ 182#
1x1 @ 190#
Still need to work on front rack
Improve Jerk form

C.  Snatch Shrugs (off blocks)
5x5 @ 190#

Metcon

Work Capacity
For Time:
50 Burpees
20 Front Squats @ 199# (70% = 196#)
50 Burpees
13:41

Speed Press/DL

Strength
A.  Speed Press 10x3 @ 89# (50%) - Rest 30 sec between

B.  Speed Deadlift 10x2 @ 221# (50%) - Rest 30 sec between

C1.  Controlled Reverse Hypers 4x15 @ 45#
C2.  Row Machine 4x10 @ 75# (2 sets wide grip, 2 sets narrow grip)

D.  Weighted Back Extensions 3x15 @ 25# plate

Durability
Towel Neck

Speed BS/FS

Strength
A.  Speed Back Squat 10x2 @  175# (50%) - Rest 30 sec between

B.  Speed Front Squat 10x2 @ 140# (50%) - Rest 30 sec between

C1.  Anterior Loaded BB Step-Ups 3x8 each @ 89#
C2.  Pump Thrusts 3x50 @ 40# DB
C3.  Prone Raises 3x10 each side

D.  Reverse Sled Drag 8 x 20 yards @ Sled + 180# for 1st 4 and 135# for last 4
*Rest 30-60 sec between

E.  Full GH Raises (toes slightly inward) 3x10 @ BW

Running/Speed/Plyos

A.  Speed Ladder

B.  Z-Pattern Run x 4

C.  Pro Agility x 4

D.  Sprints
15 x 10 yards (Rest 30 sec)
15 x 20 yards (Rest 45 sec)
20 x 40 yards (Rest 1 minute)

Metcon

Work Capacity
For Time w/ 20# vest:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pullups
40# Ball Slams
10:51

3.3 - Oly

Baseline
Depth Jump into Vertical into Broad
Knee Jumps

Strength
A.  Snatch
2x3 @ 126#
3x3 @ 133#
1x2 @ 133#
Work on catch and showing armpits

B.  2 Clean Pulls + 2 Cleans
2 sets @ 162#
3 sets @ 172#
Work on front rack

Sealfit 2/7

Strength
Deadlift 8x3 @ 351# (80%)

Work Capacity
5 Rounds of 3 Minute AMRAPs:
3 x Power Snatch, 113#
6 x Burpee
9 x Situp
*Rest 1 Minute between the 5 Rounds
2 Rounds +3+6+3
2 Rounds +3+1
2 Rounds +3
2 Rounds +2
2 Rounds +2

Metcon - Cindy

Baseline
Dot Drills

Work Capacity
20 Min AMRAP:
5 Pullups
10 Pushups
15 Air Squats
17 Rounds

Durability
Battling Ropes:  3 Rounds:
Double Smash x 20 / rest 20 sec
Alternating Smash x 24 total (12 each) / rest 20 sec
In-Outs x 20 / rest 20 sec

Sealfit 2/5

Baseline
Jump Rope
20 x Press, BB
Jump Rope
20 x PP, BB

Work Capacity
7 RFT:
12 Thrusters, 75#
9 TTB
Run ~200 meters w/ 20# med ball
22:49

Strength
PP 8x3 @ 157# (80% estimate)

Stamina/Durability
4 Rounds AFAP:
10 Plyo Pushups (side to side on plate)
100 foot Overhead Carry (Right on Rounds 1 & 3, Left on Rounds 2 & 4) @ 53# KB

Sealfit 2/4

Baseline
BB Complex with Burpee chaser  2 sets @ 75# - 95#
(6 each of DL, Upright Row, HSC, FS, PP, BS, Burpee)

Hip Flexors, Pedal Wheels

Work Capacity
4 RFT:
BB Complex @ 155# ( 8 DL, 6 HPC, 4 PJ)
1 x Legless Rope Climb, 10'
8:00

Strength
Back Squat 8x3 @ 280# (80%)

Stamina
AFAP:
40 x Back Squat @ 135# (UNBROKEN)
40 x Air Squat
~ 290 meter Farmers Walk w/ 55# DBs

Durability
Power Skip Sled Drag @ Sled + 45# x 6 reps

Plyos/Speed/Conditioning

A.  Hurdle Mobility, Warmup

B.  Speed Ladder

C.  Sprint 50 meters (sub 10 sec), Jog 50 meters every 40 seconds x 10
Rx'd

D.  50 meter sprints x 10

E.  10 yard Hill Sprints Barefoot x 10

Metcon

Work Capacity
12 Minute AMRAP:
30 Walking Lunges w/ 45# plate Overhead
10 Ball Slams, 40#
4 Rounds +12

11.2 - FS

Strength
A.  Front Squat
1x5 @ 155#
2x4 @ 175# - 190#
2x2 @ 204# - 221#
4x1 @ 236# - 248# - 263# - 280#
*keep chest up

B1.  One Leg Box Squat 3x6 each w/ 10# plates
B2.  Wall Sit w/ 25 kilo plate 3x1 minute

C.  5 minute Walking Sled Drag @ Sled + 45#

3.2 - Oly

Baseline
Reverse overhead 40# ball toss
Single leg lateral jumps into opposite leg ER stick

Strength
A.  2 Position Clean (floor, high hang)
2x2 @ 173#
3x2 @ 183#

B.  Rack Jerks
2x2 @ 150#
3x2 @ 160#

C.  Clean Pulls
2x3 @ 182#
2x3 @ 204#
3x3 @ 214#

Durability
Ab Wheel 3x10
Single leg lateral jumps with stick (jump/land same leg)

Metcon

Work Capacity
For Time:
15 Thrusters, 135#
Run 200 meters
20 Thrusters, 95#
Run 400 meters
30 Thrusters, 65#
Run 800 meters
*Change weights yourself after each run
12:49

Durability
Barefoot Hopping x 5 minutes

Hip Thrusts + GPP

Strength
A.  Hip Thrusts
1x15 @ 155#
5x5 @ 221# - 243# - 265# - 287# - 307#

B1.  DB Bench Press 3x12 @ 70# - 75# - 80#
B2.  Controlled Reverse Hypers 3x12  @ 45#

C1.  KB Rows 3x10 each @ 70#
C2.  KB Lateral Lunges w/ Pulse 3x10 each @ 25#

D1.  Stability Ball Pushups (feet elevated) 3x8 @ BW
D2.  Stability Ball Leg Curls 3x12 @ BW

11.1 - BS/FS

Strength
A.  Front Squat
4x5 @ 155# - 175# - 187# - 187#

B.  Back Squat
1x5 @ 190#
1x3 @ 221#
2x2 @ 253# - 283#
4x1 @ 302# - 324# - 331# - 351#

C.  Bulgarian Split Squats (BB on back) 3x10 each @ 116# - 121# - 126#

D.  3 Rounds AFAP:
20 Sledgehammer Strikes (alternate sides), 16# hammer
5 Tire Flips, #2 tire
Rx'd

Speed/Plyos/Conditioning

A.  Dynamics

B.  Speed Ladder

C.  5 yard Lateral Shuffle into 10 yard sprint x 3 each way

D.  Explosive Foward Lunges x 4 each leg into 20 yard sprint x 4

E.  4 Corner Cone Drill x 2 each way

F.  12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - Most sub 8 secs

G.  Barefoot Jogging

3.1 - Oly

Baseline
DB Drop Box Jumps

Strength
A.  2 Snatch Pulls + 2 Snatches
2 sets @ 113#
3 sets @ 121#

B.  Snatch Balance
2x3 @ 126#
3x3 @ 133#

C.  Clean Shrugs
5x5 @ 273#

Metcon + Beep

Work Capacity
100 Double Unders
25 Wall Balls, 20#, 9ft
75 Double Unders
25 Wall Balls, 20#, 9ft
50 Double  Unders
25 Wall Balls, 20#, 9ft
8:58

Beep Test (gym shoes)
Capped at L9 S11

Durability
Lower From Inverted Hang x 15 total

Metcon

Baseline
Ankle Band Walks

Work Capacity
10 Min AMRAP:
1 Hang Power Clean, 135#
1 Lateral Burpee over BB
1 Hang Power Clean, 135#
2 Lateral Burpees over BB
1 Hang Power Clean, 135#
3 Lateral Burpees over BB
....
Continue as long as possible
13 Rounds + 1 + 1

Wendler Wk3 - Press, DL

Strength
A.  Drop Set Pullups w/ different grips @ 2L chains, 1L chain, BW
1) Pullup 7-3-3
2) Parallel Grip Pullup 5-3-3
3) Chin Up 4-3-3

B.  Press
121# x 5
138# x 3
155# x 1+ (8)

C.  Deadlift
283# x 5
321# x 3
361# x 1+ (12)

Durability
Back Extensions (squeeze glutes at top) 3x20 w/ 25# plate
Towel Neck

RUGBY PRACTICE

2.4 - Oly, 10.1 - BS/FS

Baseline
Depth Jump into Vertical Jump into Broad Jump
Knee Jumps (BW, 20# DB)

Strength
A.  Snatch
2x2 @ 118# - 126#
2x1 @ 133#
1x1 @ 138#
1x1 @ 133#

B.  Clean & Jerk
2x2 @ 151#
2x1 @ 172#
1x1 @ 177#
1x1 @ 172#

C.  Snatch Shrugs (off blocks)
5x6@ 180#

D.  Back Squat
4x5 @ 190# - 204# - 221# - 236#

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

F.  GH Raises 3x10 @ BW

Metcon

Work Capacity
3 RFT w/ a 53# KB:
10 Swings
10 Squats w/ KB in Rack position, right
25 yard One Arm Farmer Walk w/ KB in Rack position, right
10 Swings
10 Squats w/ KB in Rack position, left
25 yard One Arm Farmer Walk w/ KB in Rack position, left
8:27

Durability
Stirring the Pot 3x12 each way

RUGBY PRACTICE

Wendler Wk2 - Press, DL

Strength
A.  Press
113# x 3
129# x 3
145# x 3+ (10)

B.  Deadlift
265# x 3
302# x 3
341# x 3+ (14)

C.  BB Hip Thrusts 4x15 @ 155#

D.  BB Supine Pullups (feet elevated) 3x15 @ BW (UB-UB-10/3/2)

2.3 - Oly, 9.2 - BS/FS

Baseline
Depth Jump into Vertical Jump
Weighted Box Jumps

Strength
A. 3 Snatches + 2 Snatch Pulls
2x5 @ 118#
3x5 @ 126#

B.  PC+HSC+Clean
2x3 @ 150#
3x3 @ 162#

C.  Back Squat
1x5 @ 204#
3x5 @ 236#

D.  Front Squat
4x5 @ 162#

Metcon

Work Capacity
10 Min AMRAP:
10 Thrusters, 95#
6 Burpees
10 KB Swings, 53#
5 Rounds + 5

Wendler Wk1 - Press, DL

Strength
A.  Strict Pullups 1 x max reps (17)

B.  Press (Use 180# as 1RM, 90% = 162#)
105# x 5
121# x 5
138# x 5+ (11)

C.  Deadlift (Use 420# as 1RM, 90% = 378# )
245# x 5
283# x 5
321# x 5+ (12)

D.  Controlled Reverse Hypers 3x15 @ 45#

2.2 - Oly

Baseline
Knee Jumps
Seated Box Jumps

Strength
A.  3 Position Cleans (floor, below knee, high hang)
2x3 @ 155#
3x3 @ 165#

B.  Rack Jerks
2x3 @ 140#
3x3 @ 150#

C.  Clean Pulls (from floor, w/o rack)
2x3 @ 192#
3x3 @ 204#

_________________________________

RUGBY PRACTICE

9.1 - BS/FS

Strength
A. Back Squat
1x5 @ 190#
1x3 @ 221#
2x2 @ 253# - 283#
1x1 @ 302#

B.  Front Squat
1x5 @ 162#
3x4 @ 187# - 201# - 212#

C1.  Bulgarian Split Squats (BB on back) 3x10 each @ 111# - 116# - 121#
C2.  100 foot Sled Drag (50 & back) x 6 @ Sled + 180# - 180# - 225# - 225# - 225# - 225#

D.  Full GH Raises (slow descent) 3x10 @ BW