Metcon

Work Capacity
EMOM 12 Minutes:
1 Back Squat, 275#
3 Box Jumps, 24"
Rx'd

Glow 2.3 part b

Baseline
Knee Jumps w/ 45# BB on back

Strength
A.  Power Snatch 1x3 @ 140#, 3x2 @ 150#
B.  Power Clean and Jerk 1x2 @ 180#, 2x1 @ 190#, 1x2 @ 180#
C.  Deadlift 3x10 @ 210# - 255# - 285#, 1x8 @ 315#
D1.  Full GH Raises 3x10 @ BW
D2.  Ab Wheel 3x10

Metcon

Work Capacity
4 RFT:
Run 400 meters
20 Burpees
40 Double Unders
19:57

Metcon

Work Capacity
10 Minute AMRAP to get a far as possible w/ 1.5 pood KB:
1 SDLHP
1 KBS
1 Goblet Squat
*Add one rep to each movement per round
11 Rounds

Metcon

Baseline
Offset KB Carry - OH and at side w/ different weights

Work Capacity
3 RFT:
20 Step Single KB OH Walking Lunges, Left, 1.5 pood
25 SDLHP, 1.5 pood
20 Step Single KB OH Walking Lunges, Right, 1.5 pood
25 Lateral Jumps over KB
18:55

Metcon

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
EMOM 14 Minutes:
Odd - 30 sec AMRAP of Double Unders
Even - 30 sec AMRAP of 1.5 pood KB swings
*Rest last 30 sec of each minute
362 total reps

Metcon

Work Capacity
For time:
75 KB Swings, 1.5 pood
1 Mile Run
75 KB Swings, 1.5 pood
14:11

Metcon

Work Capacity
Death by BW (200#) Front Squat
7 Rounds + 5

Durability
Back Extension Hold - accumulate 3 minutes total in least amount of sets
1 Break

Glow 2.3 part a

Baseline
Ankle/Knee Band Walks
Single Leg Explosive Box Step-ups

Strength
A.  Snatch Pull 1x3 @ 155#, 2x2 @ 185#, 2x3 @ 165#
B.  Back Squat 1x3 @ 290#, 4x2 @ 310# - 330# - 310# - 330#, 1x3 @ 290#
C.  Snatch Deadlift 3x10 @ 145# - 165# - 185#, 3x3 @ 225#
D.  Controlled Reverse Hypers 4x12 @ 50#

Durability
Ankle Inversion/Eversion w/ Band

Rugby Practice

Track

Run 6 x 3 minutes
Rest 1 minute after reps 1, 3 and 5; Rest 3 minutes after reps 2 and 4
Covered 2.5 miles plus just over 200 meters

Metcon

Work Capacity
3 Minute AMRAP:
10 Front Squats, 95#
15 Double Unders
*If you complete 75 reps (3 rounds) add another 3 minutes
*If you complete 150 reps within 6 minutes add another 3 minutes
*Continue in this fashion until you can't complete the reps in the time  - 225 in 9, 300 in 12, etc
*If you finish required reps before the 3 minutes is up you must rest until the next 3 minutes start
205 total reps (8 Rounds + 5)

Metcon - Cindy + Yoga

Work Capacity
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
LT = 17 Rounds
17 Rounds + 5 + 6

Durability
Yoga

Metcon

Work Capacity
For max reps w/ a running clock w/ 135# BB (no racks):
1 minute of squat cleans
1 minute of S2O
2 minutes of squat cleans
2 minutes of S2O
3 minutes of squat cleans
3 minutes of S2O
73 reps

Track

Run for max distance - 1 minute on, 1 minute off, 1 minute on, 50 sec off ... 1 minute on, 10 sec off, 1 minute on 20 sec off ... 1 minute on, 50 sec off, 1 minute on, 1 minute off, 1 minute on
12 total minutes
Covered 2 miles

Glow 2.2

Strength
A.  Hang Power Clean 3x2 @ 180# - 190# - 180#
B.  Power Snatch  1x3 @ 135#, 3x2 @ 140#, 1x2 @ 135#
C.  Clean Pull 1x3 @ 205#, 5x2 @ 255#
D.  2 OHS + 1 Snatch Balance - 5 sets @ 95# - 95# - 105# - 115# - 125#
E.  Front Squat 1x3 @ 230#, 5x2 @ 240# - 255# - 240# - 255# - 230#
F.  Push Press 4x3 @ 170# - 180# - 180# - 180#

Metcon

Work Capacity
12 Minute AMRAP:
25 Double Unders
8 Curtis P's @ 95# (1 rep = PC + Forward Lunge RT + Forward Lunge LT + PP)
15 Back Extensions
3 Rounds + 25 + 5

Yoga