Metcon

Work Capacity
EMOM 12 Minutes:
1 Back Squat, 275#
3 Box Jumps, 24"
Rx'd

Glow 2.3 part b

Baseline
Knee Jumps w/ 45# BB on back

Strength
A.  Power Snatch 1x3 @ 140#, 3x2 @ 150#
B.  Power Clean and Jerk 1x2 @ 180#, 2x1 @ 190#, 1x2 @ 180#
C.  Deadlift 3x10 @ 210# - 255# - 285#, 1x8 @ 315#
D1.  Full GH Raises 3x10 @ BW
D2.  Ab Wheel 3x10

Metcon

Work Capacity
4 RFT:
Run 400 meters
20 Burpees
40 Double Unders
19:57

Metcon

Work Capacity
10 Minute AMRAP to get a far as possible w/ 1.5 pood KB:
1 SDLHP
1 KBS
1 Goblet Squat
*Add one rep to each movement per round
11 Rounds

Metcon

Baseline
Offset KB Carry - OH and at side w/ different weights

Work Capacity
3 RFT:
20 Step Single KB OH Walking Lunges, Left, 1.5 pood
25 SDLHP, 1.5 pood
20 Step Single KB OH Walking Lunges, Right, 1.5 pood
25 Lateral Jumps over KB
18:55

Metcon

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
EMOM 14 Minutes:
Odd - 30 sec AMRAP of Double Unders
Even - 30 sec AMRAP of 1.5 pood KB swings
*Rest last 30 sec of each minute
362 total reps

Metcon

Work Capacity
For time:
75 KB Swings, 1.5 pood
1 Mile Run
75 KB Swings, 1.5 pood
14:11

Metcon

Work Capacity
Death by BW (200#) Front Squat
7 Rounds + 5

Durability
Back Extension Hold - accumulate 3 minutes total in least amount of sets
1 Break

Glow 2.3 part a

Baseline
Ankle/Knee Band Walks
Single Leg Explosive Box Step-ups

Strength
A.  Snatch Pull 1x3 @ 155#, 2x2 @ 185#, 2x3 @ 165#
B.  Back Squat 1x3 @ 290#, 4x2 @ 310# - 330# - 310# - 330#, 1x3 @ 290#
C.  Snatch Deadlift 3x10 @ 145# - 165# - 185#, 3x3 @ 225#
D.  Controlled Reverse Hypers 4x12 @ 50#

Durability
Ankle Inversion/Eversion w/ Band

Rugby Practice

Track

Run 6 x 3 minutes
Rest 1 minute after reps 1, 3 and 5; Rest 3 minutes after reps 2 and 4
Covered 2.5 miles plus just over 200 meters

Metcon

Work Capacity
3 Minute AMRAP:
10 Front Squats, 95#
15 Double Unders
*If you complete 75 reps (3 rounds) add another 3 minutes
*If you complete 150 reps within 6 minutes add another 3 minutes
*Continue in this fashion until you can't complete the reps in the time  - 225 in 9, 300 in 12, etc
*If you finish required reps before the 3 minutes is up you must rest until the next 3 minutes start
205 total reps (8 Rounds + 5)

Metcon - Cindy + Yoga

Work Capacity
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
LT = 17 Rounds
17 Rounds + 5 + 6

Durability
Yoga

Metcon

Work Capacity
For max reps w/ a running clock w/ 135# BB (no racks):
1 minute of squat cleans
1 minute of S2O
2 minutes of squat cleans
2 minutes of S2O
3 minutes of squat cleans
3 minutes of S2O
73 reps

Track

Run for max distance - 1 minute on, 1 minute off, 1 minute on, 50 sec off ... 1 minute on, 10 sec off, 1 minute on 20 sec off ... 1 minute on, 50 sec off, 1 minute on, 1 minute off, 1 minute on
12 total minutes
Covered 2 miles

Glow 2.2

Strength
A.  Hang Power Clean 3x2 @ 180# - 190# - 180#
B.  Power Snatch  1x3 @ 135#, 3x2 @ 140#, 1x2 @ 135#
C.  Clean Pull 1x3 @ 205#, 5x2 @ 255#
D.  2 OHS + 1 Snatch Balance - 5 sets @ 95# - 95# - 105# - 115# - 125#
E.  Front Squat 1x3 @ 230#, 5x2 @ 240# - 255# - 240# - 255# - 230#
F.  Push Press 4x3 @ 170# - 180# - 180# - 180#

Metcon

Work Capacity
12 Minute AMRAP:
25 Double Unders
8 Curtis P's @ 95# (1 rep = PC + Forward Lunge RT + Forward Lunge LT + PP)
15 Back Extensions
3 Rounds + 25 + 5

Yoga

Glow 2.1

Strength
A.  Hang Power Snatch 1x3 @ 135#, 1x2 @ 140#, 1x3 @ 135#
B.  Power Clean 1x3 @ 180#, 3x2 @ 190# 1x2 @ 180#
C.  Jerk 3x2 @ 175# - 185# - 175#
D.  Back Squat 1x3 @ 290#, 2x2 @ 310# - 330#, 3x3 @ 290#
E.  BB Rows 4x10 @ 115#
F.  Press 2x3 @ 155# - 165#, 1x1 @ 175#, 1x3 @ 155#

6.7 Mile Walk w/ 22# vest

1:55:50

Track

Run 1200 meters
Run 800 meters
Run 400 meters
Run 200 meters
Rest 1:1 for each
4:33, 3:13, 1:22, 0:35

Metcon - Tommy Mac

Work Capacity
2 RFT:
12 Burpees
12 Thrusters, 115#
12 Burpees
12 Power Snatches, 115#
12 Burpees
12 Push Jerks, 115#
12 Burpees
12 Hang Squat Cleans, 115#
12 Burpees
12 OHS, 115#
41:33
*Well, I have no business doing OHS in metcons - just not good technique and I'll admit most of them today were def not at proper depth.
*The 24 OHS took about 15 minutes - almost half of the whole fucking thing

Metcon

Work Capacity
3 RFT:
50 GHD Situps
35 Pushups
16:57

Glow 1.3

Strength
A.  Full Snatch 3x3 @ 135#
B.  Power Clean and Jerk 4x2 @ 180#
C.  Snatch Pull 1x3 @ 185#, 3x3 @ 205#, 1x3 @ 185#
D.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x3 @ 290#
E.  Deadlift 3x10 @ 210# - 255# - 285#, 3x3 @ 345#

Metcon

Work Capacity
4 Rounds:
3 Minute AMRAP w/ 1 minute rest between Rounds:
3 Power Cleans, 155#
6 Push-ups
9 Ball Slams, 40#
3R + 3
3R + 1
2R + 3 + 6 + 7
2R + 3 + 6

Durability
Wall Sit w/ 45# plate - 3 minutes total in the least amount of sets
1 break

15s Practice

15s Practice

Metcon

Work Capacity
12 Minute AMRAP:
3, 6, 9, 12, 15, etc...
In-place Lunges w/ 45# plate OH
Burpees
Completed Round of 21 + 3
(87 Lunges and 84 Burpees)

Metcon

Work Capacity
With a continuously running clock complete 5 thrusters (from floor) every minute:
From 1-5 minutes use 75#
From 6-10 minutes use 95#
Continue adding 20# every 5 minutes for as long as possible
20 minutes + 2 reps @ 155# (102 total thrusters)

Field + Pullups

A.  Beep Test
LT = L10 S2
L10 S5
*windy in one direction but still got it

B.  40 yard Ladder Sprint (5-10-5) x 3

C.  Z-Pattern Run x 4

D.  3 Cone Drill x 1 each way

E.  Sprints (w/ 13.2# vest)
10 yards x 8
20 yards x 6
40 yards x 4 (last 2 w/o vest)

F.  Strict Pullups 3x8 @ BW

15s Practice

Glow 1.2

Baseline
Side Clam Raises

Strength
A.  Hang Power Clean 2x3 @ 180# (80%)
B.  Power Snatch 3x3 @ 135# (80%)
C.  Clean Pull 1x3 @ 205#, 3x3 @ 225#, 1x3 @ 205#
D.  Snatch Balance 4x3 @ 95#
E.  Front Squat 1x3 @ 225# (80%), 1x2 @ 245# (85%), 4x3 @ 225# (80%)
F.  Push Press 4x3 @ 170# (80%)

15s Practice

Lone Survivor Tournament

15s Practice

15s Practice

Metcon - Hotel Hell

Work Capacity
For time:
100 35# DB Hang Squat Clean Thrusters
Every minute that passes do 5 Burpees
16:51

Metcon - Flight Simulator

Work Capacity 
For Time:
Unbroken Double Unders from 5 to 50 then back down to 5 by 5s.
*Must break between each set but not during
21:21

15s Practice

15s Practice

Metcon

Work Capacity
3 RFT:
400 meter Run
21 Hang Power Snatch, 75#
30 KBS, 1.5 pood
14:36

Glow 1.1

Baseline
Forward/Reverse Sled Drag

Strength
A.  Power Snatch from Knee 2x3 @ 133# (80%)
B.  Power Clean 3x3 @ 182# (80%)
C.  Push Jerk 1x3 @ 165# (75%), 2x2 @ 175# (80%)
D.  Back Squat 1x3 @ 290# (80%), 1x2 @ 310# (85%), 3x3 @ 290# (80%)
E1.  Press 4x3 @ 155# (80%)
E2.  DB RDL 4x8 each @ 25#

15s Practice

Metcon

Work Capacity
10 Minute AMRAP:
10 GHD Situps
15 Pushups
10 GHD Situps
30 Squats
4 Rounds

15s Practice

Metcon

Work Capacity
For Time:
100 Double Unders
21 Front Squats, 115#
21 S20, 115#
100 Double Unders
15 Front Squats, 115#
15 S20, 115#
100 Double Unders
9 Front Squats, 115#
9 S20, 115#
15:54

Strength

Baseline
24" Box Jumps w/ BW and 22# vest

Strength
A.  Hang Power Clean 2x3 @ 180#

B.  Power Snatch 2x3 @ 135#

B.  Clean Pulls
1x3 @ 185#
3x3 @ 205#
1x3 @ 185#

Durability
Glute-Ham Raises 3x8 @ BW
Hip Flexors
Pedal Wheels

15s Practice

Field

12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs w/ 13.2# vest
Rest 4 minutes
10 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs @ BW
Rest 3 minutes
6 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs w/ 13.2# vest
Rx'd

Metcon

Work Capacity
5 RFT:
7 Deadlifts, 315#
21 Double Unders
LT = 13:19
12:41
*Low back was tight so DLs were slow, prolly from running w/ the vest yesterday, but still an improvement

Field

A.  Beep Test w/ 13.2# vest
LT = L10 S2 @ BW
L9 S2

B.  Speed Ladder w/ 13.2# vest

C.  4 Corner Drill x 2 each side w/ 13.2# vest

D.  5-10-15 Sprint / Backpedal x 3 w/ 13.2# vest

E.  30 yard Parachute Sprints w/ build-up x 8

Metcon

Work Capacity
EMOM 20 minutes w/ 22# vest:
First 10:
odd - 3 Strict Pullups w/ 3 sec pause at top
even - 12 Pushups
Second 10:
odd - 15 KB SDLHP, 1.5 pood
even - 10 KTE
Rx'd

Metcon

Work Capacity
10 Minute AMRAP:
10 KBS, 1.5 pood
10 Goblet Squats, 1.5 pood KB
30 Double Unders
Goal = 5 rounds
5 Rounds + 10 + 10 + 11

Field

A.  Beep Test
LT = L9 S2 2 months ago
L10 S2

B.  Push-offs (more on R side)

C.  Power Skips w/ jog return

D.  Sprints
10 x 10 yards w/ 22# vest
8 x 20 yards w/ 22# vest
6 x 60 yards w/ 22# vest for first 3, BW for last 3

Metcon

Work Capacity
6 RFT:
Run 400 meters
25 Burpees
LT = 28:23
25:24

Strength

Strength
A.  Front Squat 8x3 @ 205# (~70% of 1RM) - rest 60 sec btwn

B1.  Press 3x7 @ 145# (90% of 7RM)
B2.  BW Strict Pullups 3 sets @ 10, 9 and 8 reps

Metcon

Work Capacity
EMOM 16 minutes:
Odd - 12 KBS, 1.5 pood
Even - 12 Burpees
Rx'd

Metcon

Work Capacity
3 RFT:
400 meter Run
21 SDLHP, 75#
12 Lateral Burpees over BB
11:45

Metcon + Strength

Work Capacity
EMOM 24 Minutes:
First 12 min:
odd - 10 Back Extensions
even - 10 GHD Situps
Second 12 min:
odd - 10 Ball Slams, 40#
even - 2 Power Snatch, 135#
Rx'd

Strength
Power Clean - build heavy
2x3 @ 185# - 205#
1x2 @ 215#
1x1 @ 225#
*Still need to work on tech

Metcon

Work Capacity
For time:
150 Push-ups
12:27

Strength - BS

Strength
A.  Back Squat 6x6 @ 225# - 245# - 265# - 275# - 295# - 295#

Metcon

Work Capacity
EMOM 15 minutes alternating these 3 movements:
1st minute - 6 Double KB Thrusters @ 1.5 pood per hand
2nd minute - 100' (50' and back) Prowler Push (high handles) @ 180#
3rd minute - 2 Axle Deadlifts @ 315#

- Rest 5 minutes -

EMOM 15 minutes alternating these 3 movements:
1st minute - 6 Double KB Thrusters @ 1.5 pood per hand
2nd minute - 6 Lateral Burpees over BB
3rd minute - 2 Axle Deadlifts @ 315#

Rx'd

Metcon

Work Capacity
A.  EMOM 12 minutes:
odd - 5 Power Clean TnG @ 155# (65% of 1RM)
even - 3 Bench Press @ 205# (70% of 1RM)
- Rest 1 minute -

B.  EMOM 12 minutes:
odd - Power Snatch TnG @ 95# increase by 1 rep every set, start at 4
even - 40 Double Unders
- Rest 2 minutes -

C.  EMOM 12 minutes:
odd - 10 KBS, 1.5 pood
even - 5 Push Press, 115#
- Rest 5 minutes -

D.  2 x 8 of the BB complex w/ 2 min rest between:
1 Back Squat + Forward Walking Lunge RT + Forward Walking Lunge LT = 1 rep @ 135#
*Do not drop during the sets

Rx'd

Metcon

Work Capacity
21 Deadlifts, 225#
400 meter Run
18 Deadlifts, 225#
400 meter Run
15 Deadlifts, 225#
400 meter Run
12 Deadlifts, 225#
400 meter Run
LT = 12:59
11:56

Strength

Baseline
Knee/Ankle Band Walks
Knee Band Extensions

Strength
Back Squat 8x3 @ 300#

Durability
Ab Wheel 3x10

Metcon

Work Capacity
EMOM for 10 minutes:
Odd - 10 Goblet Squats, 1.5 pood
Even - 3 TnG Power Cleans, 170# (70% of 1RM)

Then, no rest

EMOM for 10 minutes w/ 20# vest:
Odd - 10 KBS, 1.5 pood
Even - 6 Burpees + 5 In place Lunges (L+R=1)

Rx'd

Strength

Strength
A.  EMOM for 10 minutes:
Segmented Snatch DL (1 sec pause at 1" off ground, below knee, mid thigh) + Snatch DL + Power Snatch
115# for first 5 min
125# for next 3 min
135# for last 2 min

B.  Front Squat 5, 5, 3, 3, 1, 1, 1 - build heavy but not max
@ 185# - 205# - 215# - 225# - 240# - 250# - 255#

Metcon

Work Capacity
10 RFT:
3 Deadlifts, 315#
6 Ring Dips (mostly strict)
9 KTE
17:19

Metcon

Work Capacity
EMOM for 12 minutes:
Odd - 5 PP @ 135# (~65% of 1RM) + 20 Double Unders
Even - 15 GHD Situps for the first 3, 20 Back Extensions for the last 3
Rx'd

Strength - Oly

Baseline
Forward/Reverse Sled Walk

Strength
A.  Snatch Pull + Hang Snatch High Pull + Hang Power Snatch x 5 sets
@ 111# - 122# - 133# - 144# - 144#

B.  EMOM - PC TnG x 5 @ 155# (~65% of 1RM) for 5 minutes

C.  Segmented Snatch DL (1 sec pause 1" off ground, below knee and mid thigh) 5x2
@ 155# - 166# - 177# - 187# - 203#

D.  Russian Twists w/ 20# medball  3 x 12 each way

Metcon

Work Capacity
20 Minute AMRAP with a single 1.5 pood KB:
Right arm - 10 Suitcase DL, 8 HPC, 6 HPS, 4 Thrusters, 2 Strict Press
Left arm - 10 Suitcase DL, 8 HPC, 6 HPS, 4 Thrusters, 2 Strict Press
4 Sets each arm in 18:56
20 KB SDLHPs in remaining time

Yoga

Metcon

Work Capacity
Complete 4 Rounds:
Each round consists of 3 cycles of the following:
2 Front Squats, 225# (~80%)
10 Ball Slams, 40#
*Rest 2 min between rounds
2:31, 2:49, 3:58, 4:58

Strength

Baseline
Ankle/Knee Band Walks
Banded Knee In/Outs

Strength
A.  Supine Ring Pullups 3 x max (feet on floor) - 28 -22 - 18

B. Back Squat 5x5 @ 275# (75.5%)

C.  One Leg Box Squats 2 x 6 each w/ 10# plates

Metcon

Work Capacity
10 1-Minute Rounds:
3 Deadlifts, 315#
30 Single Unders
Max Rep Burpees
*Rest 2 minutes between each round
*Post number of Burpees completed each round
12, 13, 12, 12, 10, 11, 11, 11, 10, 11 (113 total)

Field

Hill Sprints w/ plank, Hill Bear Crawls w/ plank, Hill Backpedals w/ squat hold, Resisted Hill Sprints

Galveston 10s (sat)

Yoga

10s Practice

Yoga

Rugby Practice

Metcon

Work Capacity
For Time:
10 Rounds:
5 Pushups
5 Offset KB Rows (1 pood and 1.5 pood, switch hands)

5 Rounds:
10 GHD Situps
10 Back Extensions

2 Rounds
25 Med Ball Cleans, 20#
25 Box Jumps, 24" (step down)

*No rest between couplets

19:44

Strength/Stamina

Strength/Stamina
5 Rounds with rest as needed between rounds.  Each cluster is a single round.  Do not drop bar during the rounds.
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
1 Push Press
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
1 Push Jerk
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
1 Split Jerk
115# - 125# - 135# - 145# - 150# (f)
*Completed 9/12 reps at 150#, grip failed on last low hang squat clean

Touch

Metcon

Work Capacity
150 KBS, 1.5 pood
*7 Burpee penalty for every drop
8:28
4 drops (28 Burpees)

Texas Tens (sat)

Touch

Touch

Field

A.  Speed Ladder

B.  Beep Test
*First time w/ official distance and electronic recording!!!
*CAP at L9S2
Rx'd

Metcon

Work Capacity
4 RFT:
25 KBS, 1.5 pood
25 Pushups
9:09

Touch

Metcon

Work Capacity
3 RFT:
20 GHD Situps
5 Wall Walks
10 (L+R=1) Lunge Steps (not walking) w/ 45# plate OH
12:53

Strength

Strength
A. Push Press 8x2 on the minute
180# - 180# - 155# - 155# - 155# - 155# -155# - 155#
*Goofed this up - was suppose to be one rep every 2 min

B.  Front Squat 10x3 on the minute @ 185#
Rx'd

Metcon

Work Capacity
5 Rounds:
Every 3rd minute complete:
10 DB Burpee Power Clean and Jerks, 40#
*50 total reps
Fastest = 0:48
Slowest = 1:08

Durability
Pedal Wheels
BB Calf Raises 5x15 @ 135#
Single Leg Lateral Jumps (jump/land same)

Metcon

Work Capacity
5 RFT:
10 Deadlifts, 225#
20 Wall Balls, 20#, 10'
8:54

Durability
BB Calf Raises 4x15 @ 135# - rest 30 sec between

Touch

Strength

Baseline
5 Box Jumps EMOM for 10 min - incr height as you progress

Strength
A.  EMOM for 8 min - Power Snatch + OHS @ 133#

B.  EMOM for 8 min - Power Clean + Hang Power Clean  @ 177#

Durability
A1.  Death March w/ 40# DBs 4 x 50ft
A2.  4x10 KTE

Touch

Lonestar 7s

7s Practice

7s Practice

Strength/Stamina

Baseline
Ankle and Knee Band Walks
Knee Jumps

Strength
A.  DL + 3 Clean Shrugs + Hang Power Clean + 2 Jerks x 5
@ 133#- 155# - 177# - 188# - 199#

B.  Power Snatch + Hang Power Snatch EMOM for 14 minutes
111# x 6, 122# x 5, 133# x 3

C.  Back Squat 10x2 every 45 sec @ 235# (65%)

Metcon

Work Capacity
10 minute AMRAP:
3 Wall Balls, 20#, 10'
3 KBS, 1.5 pood
3 Burpees
6,6,6
9,9,9 etc
Round of 15 complete + 18 + 18 + 11 (182 total reps)

Durability
Banded Hip Flexors into BW Hip Flexors
Pedal Wheels

Field

A.  Beep Test (used as warm-up)
*It was the boom box that caused the skipping not the CD
*So from now on use electronic recording (and proper measuring too!)

B.  8 x 150 yard sprints (25 and back, 50 and back)
*Run in sub 30 secs, rest 40 secs between
Rx'd

C.  10 x Hill Sprints

Field

A.  Push-offs and Power Skips
B.  5-10-15 Run/Backpedal x 3
C.  5 yard Lateral Shuffle Agility/Conditioning Drill x 4 (down and back 8 times)

D.  Sprints
10 x 10 yards
8 x 20 yards
8 x 40 yards (6 w/ parachute and build-up, 2 w/o)

Metcon

Baseline
Forward/Reverse Sled Walk

Work Capacity
15 Minute AMRAP:
10 Pullups (*first round is strict)
10 Back Squat, 225#
10 Ball Slams, 40#
3 Rounds + 10 + 10

Durability
Hip Thrust Pulses w/ 40# DB 3x30
Banded Sprint Steps - one step and quick steps

4th of July

Work Capacity
For Time:
238 Double Unders
56 Burpees
34 Power Clean and Jerks, 135#
13 Ab Wheels
1 Mile Run
------------------------
Significance of numbers:
238:  Age of USA in 2014
56:  Delegates who signed Declaration of Independence
34:  Articles + Amendments to US Constitution
13:  Original colonies
1:  One nation
LT:  2013 = 35:29, 2011 = 35:31
30:13
Killed it

7s Practice

Strength/Stamina

Strength/Stamina
Complete 5 Sets:
Perform 7 cycles of the Bear Complex (Sqt Cln Thruster into BS Thruster)
10 Burpees
*Add weight each set
*Rest as needed between rounds
*Do not drop bar during the 7 cycles
95# - 105# - 115# - 125# - 135#

Metcon

Work Capacity
For Time:
100 Ball Slams, 40#
200 Double Unders
*Break up any way
10:14

Metcon

Work Capacity
50-40-30-20-10 rep rounds of:
GHD Situps
1.5 pood KB Swings
19:49

Strength/Stamina

Strength
Thruster 6x3 @ 115# - 135# - 150# - 165# - 185# - 195#

Stamina
Complete 4 Rounds:
Each round is 6 cycles of the following:
DB HPC + DB FS + DB PP + DB Lunge RT + DB Lunge LT
*Rest as needed btwn rounds
*Do not drop DBs during cycles
*Go up in weight
@ 40# - 45# - 50# - 55#

Metcon

Work Capacity
4 RFT:
50 Air Squats
40 Back Extensions
30 Pushups
17:56

Bloodfest 7s

7s Practice

7s Practice

Field

A.  Beep Test
L10 S11
*So I've concluded some things after the past few beep tests: 
First, either had too short a distance in past or too long a distance now
the actual recording is not timed correctly
can't push myself hard when doing it alone
or it's just summer in Texas (never did in summer before)
over-training this specific task

B.  Lean Fall Run x 3 each

C.  Barefoot Jogging and Backward Run

D1.  Towel Neck
D2.  Front Plank 3 x 1 minute

Field

A.  Beep Test
*Not even putting score down b/c CD skipped twice (6th and 8th rounds) and caused me to get unfocused. 

B.  8 x Angle Backward Run into 10 yard Sprint

C.  Sprints
20 yards x 8 w/ 20# vest - odd from ground
40 yards x 4 - odd from ground
80 yards x 2
100 yards x 2

D.  20 yard Shuffle (5 yards and back twice) x 3

Metcon

Baseline
Hip Thrust Plyos

Work Capacity
For Time w/ 20# vest:
Run 1 lap around building (~290 meters)
3 Rounds of the BB Complex: 5 DL, 5HPC, 5PJ @ 135#
Run 1 lap around building
2 Rounds of the BB Complex
Run 1 lap around building
1 Round of the BB Complex
30 KB Swings, 44#
15 Burpees
LT = 12:04 w/o vest
14:01

Durability
Sprint Steps - one step and quick step
Banded Hip Flexors into BW Hip Flexors

7s Practice

Metcon

Work Capacity
Alternating Tabata DL (225#) and Burpee
LT = 132 reps
133 reps
*hot as fuck in garage

Durability
Nordics 3 x 3 descents + 3 returns

7s Practice

Field

20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 5 minutes
12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 2:30 minutes
8 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rx'd

Field

A.  Beep Test
L11 S2
*Slightly inflated since CD skipped in round 8 and I had some extra rest

B.  10 x Angle Backward Run into 10 yard Sprint

C.  10 x 20 yard Sprints - odd from ground

D.  10 x 40 yard Parachute Sprints w/ 10 yard build-up

E.  40 yard Suicides AFAP x 4 - rest 1 min between

F.  30 yard controlled Shuffle (5 and back, 10 and back) x 4

Metcon - Tabata 315 DL

Baseline
Knee and Ankle Band Walks

Work Capacity
Tabata 315# Deadlift
LT = 43 reps
36 reps

Durability
Ankle Band Inversion and Eversion

7s Practice

7s Practice (Tue Jun 3)

Stamina/Strength - Gunthor

Baseline
Forward/Reverse Sled Walk

Stamina/Strength
A.
BB Back Squat (135#) hold in hole for 20 secs into 10 BW Tuck Jumps x 3

B.
6 BB Bulgarian Split Squats (135#) into 10 Power Skips each leg x 6 (3 each leg)

C. 
15 BB Calf Raises (135#) into 20 Ankle Flip Jumps x 3

D.
10 BB Squat Jumps (45#) into 8 Burpees x 3

E. 
BB Glute Bridge w/ pause at top 4x5 @ 225#

Durability

Hip Flexors x 200 each
Pedal Wheels x 200 each

7s Practice

Field - Beep

Beep Test
L10 S10
*Think I just wasn't use to this yet since haven't done it much compared to previous years, but other fitness tests are on the money or improved. 

Metcon

Work Capacity
For Time:
10-8-6-4-2 Thrusters, 135#
50-40-30-20-10 Double Unders
LT = 7:10
6:51

Durability
Back Extensions 4x12 w/ 35# plate

Field

A.  Beep Test
L10 S4
*So not sure why this is the only thing I'm low on - either had wrong distance in past,
legs not use to it yet (breathing wasn't that bad), or what

B.  Speed Ladder
C.  60 yard Pro Long Shuttle x 3
D.  12 step Backward Run into 10 yard Sprint x 10
E.  40 yard Parachute Sprints w/ build-up x 8
F.  Hill Sprints x 12 (~ 15 yards)

Field

20 x 50 meter sprints (sub 9 secs) then JOG 50 meters every 40 secs
Rest 4 minutes

10 x 50 meter sprints (sub 9 secs) then JOG 50 meters every 40 secs
Rest 5 minutes

4 Level Suicides (random distances) AFAP x 5 - Rest 1 minute between
*start on ground and hit it at each turn

Rx'd

Oly

Baseline
Plyo alternating low box (~ 2") switch jumps w/ DBs

Strength
A.  Snatch DL + Snatch High Pull + Power Snatch
1+1+1 x 2 for 4 sets @ 111# - 121# - 133# - 143#

B.  Power Clean + Clean Pull + DL
1+1+1 x 3 for 4 sets @ 133# - 155# - 166#  175#

C.  Alternating DB Bench 3x8 each @ 60# - 70# - 75#

Metcon

Work Capacity
21-18-15-12-9-6-3
155# Front Squat
GHD Situps
LT = 17:50 w/ Situps on lat pulldown machine and only to parallel
18:13

Durability
Pedal Wheels
Foot Drills

Field

A.  Death by 15 yards
L14 + 10

B.  Channel Shuffle and Backpedal/Run x 3 each
C.  4 Corner Cone Drill x 2 each way
D.  40 yard Ladder Sprint (5-5 15-15) x 3
E.  Z Pattern Run x 4

F.  Sprints
10 yards x 8 w/ vest (start on ground on odd sprints)
20 yards x 8 w/ vest (start on ground on odd sprints)
40 yards x 4 w/ vest (start on ground on odd sprints)
80 yards x 2 (no vest)

Metcon

Baseline
Balance Oval
Balance Oval + Passing
Banded Sprint Steps

Work Capacity
Tabata Alternating KB Swings (62#) and Burpees
144 Reps

Wendler Wk 3 - DL, FS

Baseline
In-Place Horizontal Sprints

Strength
A. Deadlift (90% = 415#)
309# x 5
353# x 3
397# x 1+
(4)

B.  Front Squat (90% = 256.5#)
190# x 5
220# x 3
245# x 1+ (4)

C1.  Controlled Reverse Hypers 3x15 @ 60#
C2.  DB Rows 3x10 each @ 80#
C3.  BB Good Mornings 3x10 @ 95#

Durability
Stability Ball Neck

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
LT = 14:01
13:17

Wendler Wk 3 - Press, BS

Baseline
Forward/Reverse Sled Walk

Strength
A.  Strict Pullups 3x10 @ BW

B.  Press (90% = 175.5#)
130# x 5
150# x 3
167# x 1+ (6)

C.  Back Squat (90% = 328.5#)
245# x 5
280# x 3
315# x 1+ (5)

D.  8 x 50' Prowler Push (high handles) @ prowler + 230# - rest as needed

Field

14 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 4 minutes
12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 6 minutes
10 x 100 meter sprints (sub 18 secs) - rest 1 minute between
Rx'd

Field

A.  Stairs - various
B.  5-10-5 Sprint Stop Sprints x 4
C.  3 Cone Drill x 4
D.  The Squirm x 4
E.  Peacock Agility x 4

F.  Sprints
10 yards x 8 (2 w/ vest, 2 from ground w/ vest, 4 normal)
20 yards x 8 (2 w/ vest, 2 from ground w/ vest, 4 normal)
40 yards x 8 w/ Parachute w/ 10 yard build-up
60 yards x 8 (4 from ground, 4 normal)
*Rest as needed

G.  Hip Flexors

Metcon

Baseline
Forward/Reverse Sled Walk @ Sled + 90#

Work Capacity
1 Power Clean and Jerk, 155#
1 Round of Cindy
2 Power Clean and Jerks, 155#
1 Round of Cindy
3 Power Clean and Jerks, 155#
1 Round of Cindy
...
10 Power Clean and Jerks, 155#
1 Round of Cindy
LT = 24:22
24:19

Meton - Annie

Work Capacity
50-40-30-20-10 rep rounds for time of:
Double Unders
Abmat Situps
LT = 7:59
7:47

Wendler Wk 2 - DL, FS

Baseline
Knee Band Walks

Strength
A.  Deadlift (90%= 415#)
290# x 3
335# x 3
375# x 3+ (8)
LT = 351 x 15, 375 x 6

B.  Front Squat (90% = 256.5#)
180# x 3
205# x 3
230# x 3+ (8)
LT = 225 x 8

C.  GH Raises 3x8 @ BW

Field

A.  Push-offs
B.  Power Skips w/ jog return

C. 
8 minutes of 100m sprints every 30 seconds (16 total)
Rest 4 minutes
4 minutes of 100m sprints every 30 seconds (8 total)
Rest 2 minutes
2 minutes of 100m sprints every 30 seconds (4 total)
Rx'd

D.  Pro Agility x 4

Field

A.  Push-offs
B.  Power Skip w/ jog return

C.
4 x Full Gassers - sub 45 secs w/ 60 sec rest between
- Rest 90 secs -
6 x 3/4 Gassers - sub 35 secs w/ 45 sec rest between
- Rest 90 secs -
8 x 1/2 Gassers - sub 25 secs w/ 30 sec rest between
- Rest 5 minutes -
3 x 300 yard Shuttles (60 yard intervals) - sub 60 sec w/ 2 minute rest between
Slowest: Full - 43 secs, 3/4 - 31 secs, 1/2 - 20 secs
300s: 56 secs, 58 secs, 58 secs

12.4 - Oly

Baseline
DB Box Jumps

Strength
A.  Power Snatch
ramp up as needed
3x1 @ 148# - 157# - 165#

B.  Power Clean and Jerk
ramp up as needed
1x1 @ 192#
2x1 @ 204# (no jerk attempt)

Durability
Back extension iso hold 3 x 1 minute @ BW

Wendler Wk 2 - Press, BS

Baseline
Offset KB suitcase carry and OH carry
One arm KB front squats

Strength
A.  Press (90% = 175.5#)
125# x 3
140# x 3
160# x 3+ (8)
LT = 162# x 5

B. Back Squat (90% = 328.5#)
230# x 3
265# x 3
295# x 3+ (8)
LT = 302# x 6

C1.  BB Bulgarian Split Squats 3x10 each @ 135#
C2.  Wall Sits w/ 25 kilo plate 3 x 1 minute

Durability
Toe Hopping x 5 min total

Metcon

Work Capacity
5 RFT:
5 Deadlifts, 275#
10 Burpees
LT = 5:45, PR = 4:21
4:55

Field + CFE

Speed
A.  Push-offs
B.  Power Skips w/ jog return
C.  Lean Fall Run
D.  Rakes

E.  12 x 10 yard sprints, recover as needed to go all out
     12 x 20 yard sprints, recover as needed to go all out

F.  40 yard Parachute Sprints x 10 (w/ 10 yard build-up), recover as needed to go all out

Conditioning
G.  1 min on, 1 min off, 1 min on, 50 sec off, ... 1 min on, 10 sec off, 1 min on, 20 sec off ... 1min on, 50 sec off, 1 min on
Covered just under 6 and a half laps

Stamina

Stamina
EMOM x 20 minutes:
Odd minutes 50' Yoke carry @ Yoke + 280#
Even minutes 50' Farmer's carry @ Handles + 90#
Rx'd

Durability
Bottom-Up KB Side Plank 3 x 45 sec each side @ 13# KB

12.3 Oly + OHS Strength

Baseline
Box Jumps

Strength
A.  Power Snatch
1x3 @ 95#
2x2 @ 121# - 138#
3x1 @ 143#

B.  Power Clean and Jerk
1x2 @ 121#
5x1 @ 155# - 166# - 180# - 180# - 180#

C. OHS
7x2 @ 89# - 99# - 114# - 126# - 138# - 148# - 163#

Durability
Ab Wheel 3x10

Metcon

Work Capacity
For Time:
30 Back Squats @ 205# (BW)
Run 400 meters
30 Burpees
6:45

Field

A.  Push-offs

B.  Power Skips w/ jog return

C. 4 sets of 4 reps: 80-60-40's (meters)
Rest 1 min between reps and 2 min between sets
Complete in 38 secs or less
All rx'd except last one in 39.22 (due to a shit last turn)
Ran an extra one as rx'd after resting about 90 secs

D.  Hollows - sprint 20m, cruise 20m, sprint 20m x 8
*Rest as needed

Wendler Wk 1 - DL, FS

Baseline
Walking Sled Drag
In-place horizontal sprints

Strength
A.  Deadlift (90% = 415#)
270# x 5
310# x 5
351# x 5+ (15)

B.  Front Squat (90% = 256.5#)
165# x 5
190# x 5
225# x 5+ (8)

C.  Reverse Sled Drag 8 x 50ft @ sled + 180#
*Rest 30 sec btwn

Durability
Ankle Inversion/Eversion w/ band

Metcon

Baseline
Contralateral Core Lift
Banded Paloff Press

Work Capacity
10 Min AMRAP:
10 Supine Ring Pullups
10 Pushups
7 Rounds + 9
*Feet on box for first 3 rounds, on floor for the rest

Metcon + 12.2 - Oly

Baseline
Single Leg Lateral Jumps

Work Capacity
10,9,8,7,6,5,4,3,2,1 rep rounds of:
KB Swings, 44#
Jump Squats w/ KB, 44#
4:43

Strength
A.  Power Clean and Jerk
6x1 @ 175# - 183# - 197# - 175# - 183# - 197#

B.  Power Snatch
4x2 @ 122# - 122# - 133# - 133#

Durability
Towel Neck

Wendler Wk 1 - Press, BS

Baseline
Ankle Band Walks
1 Arm OH KB Carry
1 Arm Bottom-Up KB Carry

Strength
A.  Press (90% = 175.5#)
115# x 5
130# x 5
150# x 5+ (10)

B.  Back Squat (90% = 328.5#)
215# x 5
245# x 5
280# x 5+ (12)

C.  BB Hip Thrusts 4x10 @ 225#

Durability
2 sets each leg:
Banded Hip Flexors x 20
Banded Quick Steps x 15
*no rest between the 2 exercises for each leg

Metcon - Crossfit Disco

Baseline
3 Sets:
Single Unders x 200
Dead Bugs x 6 each side

Work Capacity
For time:
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Power Cleans, 155#
Pullups
LT = 13:58
13:22

Durability
Banded Sprint Steps - one step and quick steps

Speed Ladder + Beep

A.  Speed Ladder

B.  Beep Test
L10 S2

C.  2 x 100 yard barefoot jog

Metcon - Death by Burpee w/ 20# vest

Work Capacity
Death by Burpees w/ 20# vest
LT = 13 rounds + 8
14 Rounds + 9

12.1 - Oly

Baseline
Hip Flexors x 200 ea
Pedal Wheels x 200 ea

Strength
A.  Power Snatch
1x2 @ 120#
3x1 @ 140# - 150# - 150#

B. Power Clean and Jerk
4x1 @ 155# - 165# - 180# - 180#

Metcon

Work Capacity
Complete 4 three minute rounds for reps w/ 1 min rest between:
10 Ball Slams, 40#
10 V-Ups
10 Back Extensions w/ 25# plate
6 Parallette Shoot-Throughs
2 R + 1
2 R + 1
2 R + 3
2 R + 4

Metcon - CF Open 14.5

Work Capacity
For Time:
21-18-15-12-9-6-3
95# Thrusters
Bar-facing Burpees
20:38

Durability
Banded Sprint Steps - one step and quick steps

Beep + Death by 225 BS + Prowler

Baseline
Beep Test
L9 S8
*First time in cleats in 6 months; on uneven grass/gravel

Work Capacity
Death by 225# Back Squat
LT = 8 rounds + 8
7 Rounds + 6

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

Durability
Banded Sprint Steps - one step and quick steps

11.4 - Oly

Baseline
Dot Drills

Strength
A.  Power Snatch
(3x1) x 3 @ 143# - 154# - 163#

B.  Power Clean and Jerk
(3x1) x 3 @ 182# - 198# - 209#

Metcon

Work Capacity
17 Min AMRAP:
7 Deadlifts, 185#
7 Clapping Pushups
17 Air Squats
17 Double Unders
LT = 9 rounds + 7
9 Rounds + 7 + 7 + 11

Metcon - Jack

Work Capacity
20 minute AMRAP:
10 Push Press, 115#
10 KB Swings, 1.5 pood
10 24" Box Jumps (step-down)
LT = 10 rounds + 6 w/ 55# DB for swings and rebound box jumps
9 Rounds + 10 + 10 + 4

Metcon

Work Capacity
On the minute for 12 minutes:
2 Power Cleans, 185# (77% of 1RM)
10 Double Unders
Rx'd

Durability
Leg Board

Beep Mod + Metcon - CF Open 14.4 (ish)

Baseline
15 meter Beep Test (CAP @ L13 S1)
*With gym shoes on floor

Work Capacity
14 Minute AMRAP
20 KTE
40 Wall Balls, 20#, 10'
10 Power Cleans, 135#
5 Burpee Pullups
2 Rounds + 20 + 7

Stamina
50' 1 arm KB OH Walking Lunge x 3 each arm @  1 pood
Band Rotary hold x 3 each side x 30 sec

11.3 - Oly

Baseline
24" Box Jumps 3x10 (step-down)

Strength
A.  Snatch
1x3 @ 95#
1x2 @ 140#
3x1 @ 145#

B.  Clean and Jerk (full squat not rx'd)
1x2 @ 135#
4x1 @ 170# - 180# - 180# - 180#

Metcon

Work Capacity
4 Rounds w/ 4 min rest between:
10 KB Swings, 1.5 pood
10 Pushups
20 KB Swings, 1.5 pood
20 Pushups
1:30, 1:28, 1:47, 1:58

Stamina/Strength

Stamina/Strength
3 Rounds:
BB OH Hold @ 185# w/ 3 minute cap
*Hold as long as possible then do GHD Situps until the 3 minutes is up
*Rest 3 minutes between
56 sec, 34 reps
51 sec, 28 reps
38 sec, 25 reps

Metcon - Death by C&J 135#

Work Capacity
Death by 135# C&J
LT = 9 rounds + 3
9 Rounds + 7 (52 total reps)

Metcon CF Open 14.3 (ish)

Work Capacity
8 Minute AMRAP to get as far as possible:
10 DL, 135#
10 Burpees
15 DL, 185#
10 Burpees
20 DL, 225#
10 Burpees
25 DL, 275#
10 Burpees
30 DL, 315#
10 Burpees
35 DL, 365#
10 Burpees
*change your own weight
Total reps = 98

Metcon

Work Capacity
EMOM x 30 minutes, alt movements each minute
1st min - 50 ft Yoke Carry @ Yoke + 180#
2nd min - 4 Tire Flips @ #2 Tire
3rd min - 14 (7 ea) Sledgehammer strikes @ 16# hammer
etc...
Rx'd

Durability
Balance Oval 3x30 sec each
Single Leg Hip Thrusts 3x10 each

Metcon - CF Open 14.2

Work Capacity
For reps:
0-3 min:
2 Rounds of
10 OHS, 95#
10 Pullups
3-6 min:
2 Rounds of
12 OHS, 95#
12 Pullups
*continue this pattern until you cannot complete 2 rounds in 3 min
*must rest after the 2 rounds until the next set starts
Total reps = 104

11.1 and 11.2 - Oly

Strength
A.  Power Snatch
2x2 @ 125#
4x1 @ 135# - 135# - 145# - 145#

B.  Snatch Pull 2x2 @ 155#

C.  Power Clean and Jerk
6x1 @ 155# - 170# - 185# - 155# - 170# - 185#

D.  Clean Pull 2x2 @ 215#

Bench Press, DB Bench, Weighted PU

Strength
A1.  Strict Pullups Drop Sets
2L - 1L - BW
4/4/4, 3/3/3, 2/2/2, 1/1/1

A2.  A Triangle Pull Aparts 3x20

B.  Bench Press 5x5 @ 185# - 205# - 215# - 225# - 235#

C1. Row Machine 3x12 @ 75#
C2. DB Bench Press 3x10 @ 70#

D.  Lateral Raise Countdown
6 reps followed by 6 sec iso hold down to 1
2 sets @ 10# DBs

E.  BW Dips
1x18, rest 90 sec, 1x10

Metcon - CF Open 14.1

Work Capacity
10 Minute AMRAP:
30 Double Unders
15 Power Snatches, 75#
LT = 5R
5 Rounds + 30 + 8  (263 total reps)

FS MAX

Baseline
Ankle Band Walks

Strength
A.  Back Squat
4x5 @ 215# - 230# - 250# - 250#

B.  Front Squat
1x5 @ 170#
1x3 @ 200#
2x2 @ 225# - 255#
2x1 @ 270# - 290# (f)
*Lost forward in hole

Incline BP, DB SP

Strength
A.  Incline Bench Press 4x6 @ 185#

B.  DB Shoulder Press 4x8 @ 50# - 55# - 55# - 55#

C.  DB Rows 4x10 each @ 75#

Durability
A.  Band Pull Aparts 4x20 @ orange
B.  No Money Pull Aparts 4x15 @ blue mini

10.4 - Oly

Baseline
Knee Jumps

Strength
A.  Snatch
6x1 @ 140# - 145# - 140# - 145# - 145# - 155#

B.  Clean and Jerk (full squat not rx'd)
6x1 @ 185# - 190# - 185# - 185# - 190# - 205#

DL MAX

Baseline
Side Clam Raise

Strength
A.  Deadlift
1x10 @ 199#
1x2 @ 199# from deficit
1x6 @ 275#
1x2 @ 275# from deficit
1x2 @ 331#
1x2 @ 331# from deficit
4x1 @ 353# from deficit - 397# - 434# - 461#

B.  Controlled Reverse Hyper 3x15 @ 60#

Metcon

Work Capacity
8 Minute AMRAP:
5 Medball Cleans, 20#
10 Pushups
15 Leg Levers
6 Rounds + 5 + 10 + 1

BS MAX + Metcon

Baseline
Single Leg Hip Thrusts

Strength
A.  Front Squat
4x5 @ 170# - 200# - 215# - 215#

B. Back Squat
1x5 @ 215#
1x3 @ 250#
2x2 @ 285# - 320#
2x1 @ 335# - 365#

Work Capacity
1 minute AMRAP x 6
40 DUs
5 Burpees
*Rest 1 minute between amraps
1R + 15, 1R + 16, 1R + 3, 1R, 1R

Metcon

Work Capacity
For Time:
15-12-9
Power Clean, 115#
Burpee
4:11

Metcon

Work Capacity
Tabata Squats w/ 40# Bulgarian Bag
Tabata Pushups
Tabata Back Extensions
Tabata Abmat Situps
*No rest between exercises
Total = 314

BS, FS - 10

Strength
A.  Back Squat
4x5 @ 215# - 230# - 250# - 265#
B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

Oly - 10.3

Baseline
Reverse Med Ball Throws

Strength
A.  Power Snatch + OHS
3+3 @ 96#
2+2 @ 96#
1+3 @ 138#
1+2 x 3 @ 143#

B.  Front Squat + Jerk (from floor)
2+2 @ 121#
3+1 x 3 @ 165# - 175# - 175#
2+1 @ 187#

PU - 6, Seated Press

A.  Strict Pullups
9-11-9-9-11+  (12)

B.  Seated Press
1x10 @ 95#
5x6 @ 115#

C1.  BB Rows 4x10 @ 115#
C2.  DB Front/Side Raise 3x8 each @ 20#

Metcon

Work Capacity
4 RFT:
10 One arm KB Swings, left, 1.5 pood
10 One arm KB Swings, right, 1.5 pood
10 Ball Slams, 40#
25 Double Unders
9:37

BS, FS - 9.2

Strength
A.  Back Squat
1x5 @ 230#
3x5 @ 265#

B.  Front Squat
4x5 @ 185#

C1.  Deep Squat Landmines 3x10 each way @ BB
C2.  DB Reverse Lunge Walk 3x8 each leg @ 40#

Metcon/Stamina

Stamina
EMOM for 10 Minutes:
4 Burpees
50' Keg Carry, #2 Keg
50' Jog
*Odd rounds start with Keg, Even rounds start with jog
Rx'd

Durability
Ab Wheel 3x10

Metcon - Pheezy

Work Capacity
3 RFT:
5 Front Squat, 165#
18 Pullups
5 Deadlift, 225#
18 TTB
5 PJ, 165#
18 Pushups
17:56
*TTB slowed me down

BS, FS - 9.1

Baseline
Ankle Band Walks

Strength
A.  Back Squat
1x5 @ 215#
1x3 @ 250#
2x2 @ 285# - 320#
1x1 @ 340#

B.  Front Squat
1x5 @ 185#
3x4 @ 215# - 230# - 240#

Durability
Hip Flexors
Pedal Wheels

PU - 5, Deadlift - 12

Strength
A.  Strict Pullups
8-11-8-8-10+ (11)

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 353#
2x10 @ 199# - 275#
1x5 @ 353#
1x1 @ 375#
*DL cycle complete

C.  BB Stiff Leg Deadlifts 3x12 @ 155# (stand on plate)

Oly - 10.2

Baseline
Seated Box Jumps

Strength
A.  Clean and Jerk (full squat not rx'd)
6x1 @ 180# - 192# - 204# - 180# - 192# - 204#

B.  Clean Pull
2x2 @ 243# - 253#

C.  Push Press
Sets of 5-4-3-2-1 @ 155# - 170# - 185# - 195# - 210#

Metcon

Work Capacity
For Time:
50 Burpees
20 Front Squats, 200#
50 Burpees
12:45
LT =13:41

PU - 4, Press - MAX

A.  Strict Pullups
7-10-7-7-10+ (12)

B.  Press
1x8 @ 120#
1x4 @ 140#
1x3 @ 155#
1x2 @ 165#
2x1 @ 180# - 195#

BS, FS - 8.2

Strength
A.  Back Squat
2x5 @ 230#
3x5 @ 250#

B.  Front Squat
4x5 @ 170#

Metcon

Work Capacity
For Time w/ 135# BB:
15 Thrusters
21 SDLHP
12 Thrusters
15 SDLHP
9 Thrusters
9 SDLHP
10:16

Metcon

Work Capacity
20 Minute AMRAP:
15 GHD Situps
21 Deadlifts, 135#
8 Rounds + 4

PU - 3, Oly - 10.1

Strength
A.  Strict Pullups
7-10-6-6-9+ (12)

B.  Snatch
2x2 @ 140#
4x1 @ 148# - 148# - 158# - 158#

C.  Snatch Pull
2x2 @ 175# - 185#

Deadlift - 10

Strength
A.  Deadlift
2x10 @ 200# - 275#
1x5 @ 325#
1x1 @ 370#
1x5 @ 405#
1x3 @ 435#
1x1 @ 465# (f)
*Welp, failed the 10th day of this cycle at 465# twice so calling it done.
Though I did set a 5RM, 4RM, 3RM and a 2RM that was 9# heavier than my old 1RM during this cycle...a success overall.
Finishing with day 12 next week

Metcon

Work Capacity
20 Minute AMRAP:
20 KB Swings, 1.5 pood
10 KB PP, right, 1.5 pood
10 KB PP, left, 1.5 pood
10 Burpees
5 Rounds + 20 KB Swings + 4 Burpees

BS, FS - 8.1

Strength
A.  Back Squat
4x5 @ 230# - 250# - 265# - 285#

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

C.  GH Raises 3x6 @ BW

Metcon

Work Capacity
15 Minute amrap:
15 KB Snatches, right, 1 pood
15 KB SDLHP, 1.5 pood
15 KB Snatches, left, 1 pood
25 Mountain Climbers (L+R=1)
4 Rounds + 6 snatches right + 6 snatches left

9.4 - Oly

Baseline
Banded KB Swings
1 Arm Bottoms Up KB Waiter Walk

Strength
A.  Snatch
5x1 @ 140# - 150# - 140# - 150# - 150#

B.  Clean and Jerk (squat not rx'd)
5x1 @ 180# - 190# - 180# - 180# - 190#

PU - 2, Press - 12, Speed DL

Strength
A.  Strict Pullups
6-9-6-6-9+ (10)

B.  Press
1x8 @ 120#
1x4 @ 155#
1x4 @ 175#
* Press cycle complete... 4RM = 175# while old 1RM = 177#

C.  Speed Deadlift
8x3 @ 265# (60% of 1RM) - rest 60 sec between
* Not TnG

D1.  Lat Pulldowns 3x15 @ 50#
D2.  BB Good Mornings 3x30

BS, FS - 7.2

Strength
A.  Back Squat
4x4 @ 250# - 265# - 285# - 302#

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

C.  DB Step-Ups w/ slow descent 3x6 each @ 25#

Metcon

Work Capacity
21-18-15-12-9-6-3
Back Extensions
GHD Situps
40# Ball Slams
14:38

Metcon - Cindy XXX

Work Capacity
Get as far as possible in 20 minutes:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
425 reps

Durability
3 Sets:
6 Inches x 60 sec
Front Plank x 60 sec

PU - 1, BS, FS - 7.1

Strength
A.  Strict Pullups
6-8-6-6-8+ (12)

B.  Back Squat
2x5 @ 250# - 285#
1x2 @ 300#
1x3 @ 320#
1x1 @ 355#

C.  Front Squat
1x5 @ 185#
3x4 @ 215# - 227# - 242#

9.3 - Oly

Strength
A.  Power Snatch + OHS
3+3 @ 85#
2+2 @ 85#
1+3 @ 130#
1+2 x 3 @ 140#

B.  Front Squat + Jerk
2+2 @ 110#
3+1 x 3 @ 155# - 175# - 175#
2+1 @ 185#

Durability
45 degree hold on GHD 3 x 45 sec

Deadlift - 10, Press - 11

Baseline
DB Drop Box Jumps

Strength
A.  Press
1x8 @ 120#
1x4 @ 150#
2x4 @ 170#

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 325#
1x1 @ 370#
1x5 @ 405#
1x3 @ 435#
1x1 @ 465# (f)

Metcon

Work Capacity
10 Minute AMRAP:
50 ft Lunge Walk
50 ft Bear Crawl
50 ft Burpee Broad Jump
6 Rounds + 50' + ~40'

9.2 - Oly

Strength
A.  Clean and Jerk (full squats thru 155#)
2x2 @ 115#
7x1 @ 135# - 155# - 180# - 190# - 180# - 190# - 180#

B.  Clean Pulls
2x2 @ 240#
1x2 @ 255#

C.  Push Press
Sets of 5-4-3-2-1 @ 155# - 165# - 180# - 190# - 205#

Metcon

Work Capacity
5 Minute AMRAP:
3 Deadlift, 275#
7 Push Press, 115#
7 Rounds + 3 + 1

BS, FS - 6.2

Strength
A.  Back Squat
4x4 @ 265# - 285# - 285# - 285#

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