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