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#