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