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