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