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