Glow 2.1

Strength
A.  Hang Power Snatch 1x3 @ 135#, 1x2 @ 140#, 1x3 @ 135#
B.  Power Clean 1x3 @ 180#, 3x2 @ 190# 1x2 @ 180#
C.  Jerk 3x2 @ 175# - 185# - 175#
D.  Back Squat 1x3 @ 290#, 2x2 @ 310# - 330#, 3x3 @ 290#
E.  BB Rows 4x10 @ 115#
F.  Press 2x3 @ 155# - 165#, 1x1 @ 175#, 1x3 @ 155#

6.7 Mile Walk w/ 22# vest

1:55:50

Track

Run 1200 meters
Run 800 meters
Run 400 meters
Run 200 meters
Rest 1:1 for each
4:33, 3:13, 1:22, 0:35

Metcon - Tommy Mac

Work Capacity
2 RFT:
12 Burpees
12 Thrusters, 115#
12 Burpees
12 Power Snatches, 115#
12 Burpees
12 Push Jerks, 115#
12 Burpees
12 Hang Squat Cleans, 115#
12 Burpees
12 OHS, 115#
41:33
*Well, I have no business doing OHS in metcons - just not good technique and I'll admit most of them today were def not at proper depth.
*The 24 OHS took about 15 minutes - almost half of the whole fucking thing

Metcon

Work Capacity
3 RFT:
50 GHD Situps
35 Pushups
16:57

Glow 1.3

Strength
A.  Full Snatch 3x3 @ 135#
B.  Power Clean and Jerk 4x2 @ 180#
C.  Snatch Pull 1x3 @ 185#, 3x3 @ 205#, 1x3 @ 185#
D.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x3 @ 290#
E.  Deadlift 3x10 @ 210# - 255# - 285#, 3x3 @ 345#

Metcon

Work Capacity
4 Rounds:
3 Minute AMRAP w/ 1 minute rest between Rounds:
3 Power Cleans, 155#
6 Push-ups
9 Ball Slams, 40#
3R + 3
3R + 1
2R + 3 + 6 + 7
2R + 3 + 6

Durability
Wall Sit w/ 45# plate - 3 minutes total in the least amount of sets
1 break

15s Practice

15s Practice

Metcon

Work Capacity
12 Minute AMRAP:
3, 6, 9, 12, 15, etc...
In-place Lunges w/ 45# plate OH
Burpees
Completed Round of 21 + 3
(87 Lunges and 84 Burpees)

Metcon

Work Capacity
With a continuously running clock complete 5 thrusters (from floor) every minute:
From 1-5 minutes use 75#
From 6-10 minutes use 95#
Continue adding 20# every 5 minutes for as long as possible
20 minutes + 2 reps @ 155# (102 total thrusters)

Field + Pullups

A.  Beep Test
LT = L10 S2
L10 S5
*windy in one direction but still got it

B.  40 yard Ladder Sprint (5-10-5) x 3

C.  Z-Pattern Run x 4

D.  3 Cone Drill x 1 each way

E.  Sprints (w/ 13.2# vest)
10 yards x 8
20 yards x 6
40 yards x 4 (last 2 w/o vest)

F.  Strict Pullups 3x8 @ BW

15s Practice

Glow 1.2

Baseline
Side Clam Raises

Strength
A.  Hang Power Clean 2x3 @ 180# (80%)
B.  Power Snatch 3x3 @ 135# (80%)
C.  Clean Pull 1x3 @ 205#, 3x3 @ 225#, 1x3 @ 205#
D.  Snatch Balance 4x3 @ 95#
E.  Front Squat 1x3 @ 225# (80%), 1x2 @ 245# (85%), 4x3 @ 225# (80%)
F.  Push Press 4x3 @ 170# (80%)

15s Practice

Lone Survivor Tournament

15s Practice

15s Practice

Metcon - Hotel Hell

Work Capacity
For time:
100 35# DB Hang Squat Clean Thrusters
Every minute that passes do 5 Burpees
16:51