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