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