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