Metcon

Work Capacity
AMRAP 12:
20 KBS, 1.5 pood
10 Walking Lunges (L+R=1)
10 Burpees
5 Rounds + 20

Beep Test

L9 S7

Outlaw Way 12/29

Strength
EMOM 10:
Hang Power Clean:  1 from HH + 1 from LH + 1 Jerk @ 80% of last weeks max for complex (165#)

Work Capacity
3 RFT:
15 Front Squats, 185#
30 Burpees
60 Double Unders
19:37

Durability
GH Raises 4x6 @ BW

Outlaw Way 12/28

Baseline
SL Explosive Box Step-ups
Banded Sprint Steps

Strength
A.  EMOM 10:
2 Position Power Snatch:  1 from High Hang + 1 from Low Hang @ 70% of 1RM (121#)

B1.  Strict Pullups 5x8
B2.  OHS 5x1 @ 85% of 2RM (138#)
B3.  Ring Pushups (feet elevated but not parallel) 4x12

Stamina
Prowler (high) @ 180#
14 x 50' AFAP

Outlaw Way 12/25

Strength
A.  Every 1:30 for 9:00 (7 total sets)
1 Power Clean & Jerk
*Begin around 75% and build
170# - 180# - 185# - 190# - 195# - 205# - 215#

B.  BB RDLs 4x8 @ 135# - 155# - 185# - 185#

Stamina/Core
3 Rounds (not timed):
Spread Eagles x 25
Stir the Pots x 10 each way
Mountain Climbers x 50 (L+R=1)
Side Plank on Hands x 30 sec per side
Ab Wheel x 10
Russian Twists w/ 20# ball x 20 each side
Flutter Kicks x 50 (L+R=1)
Parallette Shoot Through (no pushup or dip) x 20

Durability
Towel Neck

Outlaw Way 12/23

Strength
A.  EMOM 7:
1 Power Snatch
*Begin around 70% of 1RM
120# - 125# - 130# - 135# - 140# - 145# - 160#

-Rest 3 minutes-

B.  Max Power Snatches in 90 secs @ 75% of max set from A (120#)
17 reps

Work Capacity
AMRAP 20:
400 Meter Run
10 Front Squats, 185#
20 GHD Situps
3 Rounds + 400 + 7

Outlaw Way 12/22

Strength (12pm)
A.  EMOM 10:
1 HPC from High Hang + 1 HPC from Low Hang + 1 Jerk
*Begin 65-70% of 1RM
155# - 160# - 165# - 170# - 175# - 180# - 185# - 190# - 199# - 204#

B.  1 Strict TTB + 1 Strict KTE + 1 Strict Pullup = 1 rep
4 sets of 3 reps

Work Capacity (6pm)
6 Rounds for reps:
Max reps in 30 secs of 275# DL
Rest 30 sec
Max reps in 30 sec of Burpees
Rest 30 sec
122 reps

Outlaw Way 12/21

Strength (12pm)
A.  EMOM 10:
Power Snatch: 1 from High Hang + 1 from Low Hang
*Begin at 50-60% of 1RM and build
89# - 99# - 104# - 111# - 111# - 116# - 121# - 121# - 126# - 133#

B1.  5x5 UB Weighted Strict Pullups w/ 22# vest
B2.  OHS 5x2 @ 111# - 121# - 138# - 155# - 165# (PR)

Work Capacity (6pm)
Death by 225# Back Squat
LTs = 8+8, 7+6
9 Rounds + 5

Touch

Outlaw Way 12/18

Baseline
Bottom Up KB Carry

Strength
A.  Every 1:30 for 9:00 (7 total)
1 Power Clean + 1 Jerk
*Begin around 75% and build
170# - 177# - 182# - 192# - 199# - 209# - 219# (F jerk)
*Wasnt getting under the bar that well on jerks

B.  Good Mornings 5x5 @ 133#

Work Capacity
5 RFT:
8 Pullups
20 KB Goblet Squats, 44#
15 KBS, 44#
9:25

15p

Outlaw Way 12/16

Strength
A.  EMOM 10
1 Power Snatch
*Begin at 70% and build
120# - 125# - 135# - 135# - 140# - 145# - 145# - 150# - 155# - 160#

B.  Paused Front Squats (3 count hold in bottom)
1x3 @ 230#, 1x2 @ 240#, 1x1 @ 255, 2x1 @ 270#

Work Capacity
AMRAP 12:
25 Double Unders
8 Curtis P's @ 95# (1 rep + PC + Forward Lunge RT + Foard Lunge LT + PP)
15 Back Extensions
LT = 3 Rounds + 25 + 5
4 Rounds + 10

15p

Outlaw Way 12/15

Strength
A.  EMOM 10
1 Hang Power Clean + 1 Jerk
*Begin at 70-75% then build
155# - 160# - 165# - 170# - 175# - 180# - 185# - 190# - 195# - 200#

B1.  Forearm Curls w/ plates
B2.  Shank lever Rows

Work Capacity
For Time:
40 Burpees
10 Power Snatches, 115#
30 Burpees
10 Power Snatches, 115#
20 Burpees
10 Power Snatches, 115#
10 Burpees
11:08

Outlaw Way 12/14

Strength
A.  Max Strict Pullups in 5 minutes - 34

B.  EMOM 10
1 Power Snatch from high hang
*Begin at 50-60% of 1RM and build
89# - 99# - 104# - 111# - 116# - 121# - 126# - 133# - 138# - 138#

C.  BB Single Leg RDLs 3 x 8 each @ 111#

Work Capacity
5 RFT:
12 (6 per side) One Arm DB Power Snatch, 50#
10 (5 per side) One Arm DB Thrusters, 50#
10 Pullups
11:22

Durability
Yoga

Outlaw Way 12/11

Strength
Every 2:00 for 10:00 (5 total sets)
3 TNG Power Clean and Jerks
*Begin around 75% and build
170# - 177# - 182# - 187# - 192#

Work Capacity
Tabata Air Squat
Tabata DL, 155#
Tabata Air Squat
Tabata DL, 155#
*No rest between exercises
125, 56, 107, 44
332 total

Durability
Reverse Hypers 4x10 @ 180#

Outlaw Way 12/9

Strength
A.  Every 1:30 for 9:00 (7 total sets)
3 TNG Power Snatches @ 80%+ of last weeks max (121#)

B1.  Paused Back Squats (3 count pause in bottom) 5x3 @ 80% (290#)
B2.  Banded One Leg Hip Thrusts 3 sets/leg

Work Capacity
AMRAP 12:
3 per side One Arm DB Power Snatches, 75#
25 yard Farmers Walk w/ DBs, 75#
8 Rounds + 3 + 3

Outlaw Way 12/8

Strength
A.  EMOM 10:
1 Hang Power Clean from mid-thigh + 2 Jerks @ 80% of last week's max for complex (155#)

B1.  Kneeling Ab Wheel 3x25
B2.  Banded Ankle Eversion 3 sets/leg

Work Capacity
3 RFT:
20 Double Unders
10 Slam Balls, 40#
15 Burpees
20 Squat Jumps
8:21

Outlaw Way 12/7

Strength
A.  EMOM 10:
2 Power Snatches from high hang @ 133#

B1.  Strict Pullups 4x8 @ BW
B2.  BTN Push Jerks 4x3 @ 133# - 143# - 155# - 165#

Work Capacity
Tabata Push Press, 75#
Tabata Situp
Tabata Sumo DL HP, 75#
Tabata Pushup
*No rest between exercises
72, 79, 65, 56
272 total

Metcon

Work Capacity
3 RFT:
Row 500 meters
21 Burpees
12 Thrusters, 95#
14:53

Outlaw Way 12/4

Strength
A.  Every 2:00 for 10:00 (5 total sets):
3 TNG Power Clean and Jerks
*Begin at 75% of 1RM and build
165# - 170# - 177# - 187# - 192#

B.  Good Mornings 5x5 @ 133#

Work Capacity
3 RFT:
Run backside of building twice (~350 meters)
21 KBS, 1.5 pood
12 Pullups
9:37

Outlaw Way 12/2

Strength
A.  Every 1:30 for 9:00 (7 total sets):
3 T&G Power Snatches
*Begin around 70% of 1RM PS and build
121# - 121# - 126# - 133# - 133# - 138# - 143#

B1.  Paused Front Squats (3 count pause in bottom)
1x5 @ 215#, 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255#
B2.  Ring Dip Lockout Holds 4x30 sec @ BW
Rx'd

Work Capacity
AMRAP 12:
2 DL, 275#
10 DUs
4 DL, 275#
20 DUs
6, 30
8, 40
etc
Round of  12/60 + 14 + 51
317 total reps

Outlaw Way 12/1

Strength
A.  EMOM 10:
1 Hang Power Clean from mid-thigh + 2 Jerks
*Begin at 65-70% of 1RM C&J and build
155# - 155# - 160# - 165# - 170# - 177# - 177# - 182# - 187# - 192#

B1.  Tempo Strict Reverse Crunch (3 count down) 4x10
B2.  Handstand Hold 4x20 sec
Rx'd

Work Capacity
For Time:
10 DB Snatch (alternating), 60#
10 KTE
10 (per leg) Bulgarian Splits Squats, BW
20 DB Snatch (alternating), 60#
20 KTE
20 (per leg) Bulgarian Split Squats, BW
30 DB Snatch (alternating), 60#
30 KTE
30 (per leg) Bulgarian Split Squats, BW
14:14

Outlaw Way 11/30

Strength
A.  EMOM 10:
2 Power Snatches from high hang
*Begin at 50-60% of 1RM snatch and build
89# - 94# - 99# - 111# - 116# - 121# - 126# - 133# - 138# - 143#

B.  5x5 UB Weighted Strict Pullups w/ 22# vest - rest 2 min
Rx'd

C.  5 x 3 BTN Push Jerks + 2 OHS - build
89# - 89# - 99# - 99# - 111#

Work Capacity
Burpee Capacity Test
4 Rounds of 2 Min Burpees w/ 30 sec rest between
Count Burpees and HR in each interval and HR 1, 2, and 5 min after test
38 reps, 168 bpm
29 reps, 168 bpm
23 reps, 156 bpm
21 reps, 168 bpm
120 bpm
108 bpm
84 bpm

Run 5k

LT = 24:19
23:34

Metcon

Work Capacity
With a running clock:
1) EMOM 7:
15 Wall Balls, 20#, 10'
*Rest until clock hits 11 min
2) AMRAP 7:
30 Double Unders
10 TTB
Rx'd
4 Rounds +11

Cup 2 - @ Corpus Christi (Sat Nov 21)

L 24-26
Concussion at 30 min mark

15p

Yoga

15p

Metcon + Stamina

Work Capacity
4 RFT:
15 KB Deadlifts, 1.5 pood
15 KBS, 1.5 pood
15 Ball Slams, 40#
15 KTE
12:06

Stamina
4 Rounds:
Forward Sled Walk + Reverse Sled Walk + Prowler Push (high)

Metcon + Glow 10.3

Metcon
For reps:
1 min Burpees
2 min KBS, 62#
3 min DUs
LT = 179 reps
202 reps

Strength
A.  Power Snatch 5x1 @ 133# - 133# - 133# - 138# - 148#
B.  Power Clean and Jerk 1x2 @ 181#, 3x1 @ 191# - 201# - 201#

Durability
Weighted Box Jumps

Yoga

15p

Metcon

Work Capacity
7 RFT:
7 Power Clean, 95#
7 Thrusters, 95#
7 Burpees
10:56

15p

Metcon

Work Capacity
AMRAP 12:
3 Power Snatch, 135#
6 Power Clean and Jerk, 135#
9 Pullups
54 Double Unders
4 Rounds + 1 (281 total)

Lone Survivor Tournament (Sat Nov 7)

15p

Yoga + 15p

Metcon

Work Capacity
AMRAP 10:
10 One Arm KBS, right, 1.5 pood
10 One Arm KBS, left, 1.5 pood
15 Slam Balls, 40#
5 Rounds + 6 + 6

Tabata Something Else

Work Capacity
Tabata:
Pullups, Pushups, Situps, Squats
*No rest between movements
Previous:
47, 82, 88, 95 = 312
44, 75, 50 (GHD), 106 = 275
45, 66, 80, 94 = 285
54, 81, 73, 118 = 326

15p

Yoga

15p

Glow 10.2

Strength
A.  Power Snatch  1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148# - 138#, 1x2 @ 133#
B.  Power Clean 1x3 @ 182#, 1x2 @ 192#, 5x1 @ 199# - 214# - 230# - 235# - 240#
C.  Front Squat 1x3 @ 225#, 1x2 @ 240#, 3x1 @ 255# - 270# - 285#

Durability
Banded Sprint Steps

Metcon

Work Capacity
AMRAP 12:
1 Minute of Box Jumps, 30"
1 Minute of Sumo DL HP, 115#
2 Minutes of Box Jumps, 30"
2 Minutes of Sumo DL HP, 115#

3 Minutes of Box Jumps, 30"
3 Minutes of Sumo DL HP, 115#
133 total reps

Durability

Leg Board

Metcon

Work Capacity
Three 5 Minute Rounds of:
1 Min Ab Wheel (knees)
1 Min Single Unders
1 Min Slam Balls, 40#
1 Min Back Extensions
1 Min Wall Sit w/ plates @ 45# - 70# - 90#
*Rest 1 Minute btwn Rounds
207 - 191 - 180
All Wall Sits UB

Metcon

Work Capacity
15 Minute EMOM:
1st Min - 3 Squat Clean Thrusters, 135#
2nd Min - 15 Burpees
3rd Min - 20 KBS, 1.5 pood
Rx'd

15p

Metcon

Baseline
Bulgarian Split Squats w/ medial band pull
SL KB swap - eyes open and closed

Work Capacity
AMRAP 8:
100' (50' and back) Prowler Push (high) @ 180#
8 Burpee Box Jumps, 24"
5 Rounds

Durability
Supine Banded Ankle In Outs

Metcon

Work Capacity
10 Minute AMRAP of the ladder:
Axle Deadlift @ 300#
100' (50' and back) Farmers Walk w/ 53# KBs
1 DL, 100', 2 DL, 200', 3 DL, 300', etc...
4 Rounds + 4

Durability
Banded Neck

15p

Glow 10.1

Baseline
Banded Knee Extensions

Strength
A.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 4x1 @ 148# - 155# - 165# - 175# (PR)
B.  Power Clean and Jerk 1x3 @ 182#, 1x2 @ 192#, 2x1 @ 204# - 214#
C.  Back Squat 2x3 @ 290# - 310#, 1x2 @ 330#, 2x1 @ 345# - 365#

Durability
Banded Pedal Wheels

Metcon

Work Capacity
4 RFT:
60 Double Unders
30 Pushups
14 (7 each side) KB Squat Cleans, 1.5 pood
18:11

Metcon

Work Capacity
AMRAP 10:
5 Thrusters, 95#
5 Pullups
10 Thrusters, 95#
10 Pullups
15 Thrusters, 95#
15 Pullups
20 Thrusters, 95#
20 Pullups
Etc...
Round of 20 + 18
118 total reps

Metcon

Baseline
Forward Sled Walk

Work Capacity
4 RFT:
100' (50' and back) Reverse Sled Walk @ Sled + 145#
15 Sumo DL HP, 1.5 pood
12 KBS, 1.5 pood
9 Burpees
11:50

Durability
Hip Flexors
Banded Ankle Inversion/Eversion

Strength

Strength
A.  BB Hip Thrusts
2x8 @ 225# w/ 3 sec iso hold at top
2x8 @ 315# w/ 1 sec iso hold at top
2x5 @ 405# w/ 1 sec iso hold at top

B.  Unbalanced Press (more on L) - 4 sets

C1.  DB Decline Bench Press 3x10 @ 70#
C2.  Supine BB Pullups 3x10 @ BW

D.  Leg Curls - 3 sets
E.  Leg Extensions - 3 sets
F.  DB Rows
80# x 10, 90# x 8, 100# x 6, 110# x 4  per side

G.  Walking Pinch Grip Plates w/ two 10s per hand - 3 sets

15p

20 Minute Fartlek Run

Metcon

Strength
Strict Ring Pullups 3 x max @ BW  9-9-7

Work Capacity
5 Rounds AFAP:
100' (50' and back) Prowler Push (high) @ 180#
10 Back Squats @ 205#

Metcon

Work Capacity
For Time:
50 Walking Lunges

5 Rounds:
20 Double Unders
12 GHD Situps

50 Walking Lunges

CAP = 15 min
10:09

15p

Glow 9.3

Baseline
Heidens

Strength
A.  Strict Pullups 3 x max @ BW 12-11-9
B.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 1x1 @ 148#, 2x2 @ 138#
C.  Power Clean and Jerk 1x2 @ 182#, 4x1 @ 192# - 204# - 204# - 204#
D.  Snatch Pull 2x3 @ 177#, 3x2 @ 192#
E.  Snatch Balance 2x3 @ 89#, 2x2 @ 111#, 2x1 @ 133#

15p

Metcon

Work Capacity
AMRAP 7:
Follow 2-4-6-8-etc pattern of 225# Deadlift and Pushups

Rest 5 Minutes

AMRAP 7:
Follow 2-4-6-8-etc pattern of 155# Power Clean and Wall Ball (20#, 10')

14s + 16 + 5
10s + 2

Cup 1 - vs Galveston (Sat Oct 3)

W 38-20

15p

15p (Tue Sept 29)

Metcon

Work Capacity

For Time:

Run 800 meters

5 Burpees

5 Ball Slams, 40#

Run 600 meters

10 Burpees

10 Ball Slams, 40#

Run 400 meters

15 Burpees

15 Ball Slams, 40#

Run 200 meters

20 Burpees

20 Ball Slams, 40#
Goal = 20 min
17:50

Wall Drill

Glow 9.2

Strength
A.  Power Clean 1x3 @ 180#, 1x2 @ 190#, 3x1 @ 205#, 1x2 @ 190#
B.  Power Snatch 1x3 @ 135#, 1x2 @ 140#, 3x1 @ 150#, 1x2 @ 140#
C.  Clean Pull 2x3 @ 205#, 3x2 @ 230#
D.  Front Squat 2x3 @ 230# - 240#, 3x2 @ 255#, 2x2 @ 240#, 2x3 @ 230#

Durability
SL stand w/ stability ball w/ partner perturbation

Metcon

Work Capacity
For Time:
200 Double Unders
75 Calorie Row
50 Box Step-Ups w/ 35# KBs to a 12" Box
15:29

Stamina
Tabata Battling Ropes x 1 cycle
Odd - double smash
Even - alt smash

15p

Metcon

Baseline
Banded Side Clam Raises

Work Capacity
For Time:
1k Row
15-10-5 of:
Deadlift, 225#
Lateral Burpees over BB
1k Row
Goal = 15 min
14:43

Durability
GH Raises 3x8 @ BW

15p

Metcon

Baseline
Offset KB Carry
Banded Face Pulls (w/ and w/o ER)
Banded Rear Delt Raises - seated

Work Capacity
AMRAP 9:
3 Back Squats, 225#
6 Strict Pullups
9 Pushups
6 Rounds + 3 + 4

15s scrimmage

15p

2k Row

15p

Yoga

Metcon

Work Capacity
4 Rounds of 45 sec on 15 sec off for max reps:
Thrusters, 95#
Double Unders
Pushups
KBS, 1.5 pood
1 Minute Rest between Rounds
132, 108, 88, 80
total = 408

Glow 9.1

Baseline
Ankle Band Walks
Band Wall Walks

Strength
A.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148#, 1x2 @ 138#, 1x3 @ 133#
B.  Power Clean and Jerk 1x3 @ 182#, 1x2 @ 192#, 3x1 @ 204#, 1x2 @ 192#, 1x3 @ 182#
C.  Back Squat 1x3 @ 290#, 3x3 @ 310#, 1x3 @ 290#

Stamina
4 Rounds:
Prowler Push (high) x 200' (50' increments) @ 90#
Air Squat Iso Hold x 30 sec
Rest 1 min between rounds

Durability
SL Seated Calf Raises w/ KB - slow
Banded Tib Anterior Raises

15p

Simple DL Wk 15 + Strength

Strength
A.  Deadlift 3x1 @ 422#
B.  Supinated BB Rows 4x10 @ 111# - 116# - 121# - 126#
C.  SL BB RDL 3x8 each @ 89#

Durability
Legless Rope Climb x 3
Kneeling hammy hold

15p

Metcon

Work Capacity
12 Minute AMRAP:
2 Hang Power Cleans, 185#
10 Pushups
15 Air Squats
9 Rounds + 2 + 6

15p

Press MAX

Strength
A.  Press
1x10 @ 95#
1x5 @ 125#
1x2 @ 150#
2x1 @ 170# - 185#
Failed 3 times at 200#
Failed 2 times at 197#
1x1 @ 195#
*Tied previous PR
*Could have gotten higher weights but left side wanted to lag behind

B.  DB Seated Shoulder Press (no back support)
2x10 wide @ 40#
2x8 narrow @ 40#

Durability
Shoulder IR/ER w/ band

15p

Metcon

Work Capacity
45-30-15 reps or seconds for time:
GHD Situps (reps)
Back Extensions (reps)
L-Sit Hold (secs)
Front Plank Hold (secs)
22:23
*L-sits took a lot of time

Metcon

Work Capacity
For Time:
500 meter Row
8 Power Clean and Jerk, 155#
12 Strict Spiral Grip Pullups
6 Power Clean and Jerk, 155#
10 Strict Spiral Grip Pullups
4 Power Clean and Jerk, 155#
8 Strict Spiral Grip Pullups
500 meter Row
13:07

Touch

Strength + Metcon

Strength
A.  DB Front/Side Raise 3x8 ea @ 15#
B.  DB Alternating Bench Press 3x8 ea @ 70#

Metcon
25 Burpees
25 Power Cleans, 135#
25 Burpees
Every minute perform 7 Wall Balls, 20#, 10'
7:40

Glow 8.3 (sub)

Strength
A.  Glute Bridge w/ pause at top 5x5 @ 265#

B. Oly Technique
Tall Snatches
Tall Cleans
Tall Jerks

C.  OHS 5x3 @ 133# (~80%)

Durability
Eccentric Nordics
BB Calf Raises
SL Power Hold

Touch

Metcon

Baseline
Handstand Holds 3 x 30 sec

Work Capacity
5 RFT:
7 Squat Clean, 155#
14 KBS, 55#
10:01

Durability
Ab Wheel (kneeling) x 50

1 mile run w/ 22# vest

7:43

Strength/Stamina

Work Capacity
EMOM 14:
Odd - 3 UB Hang Power Snatches
Begin at 60% and build
Even - 30 DUs
Rx'd - no misses
Snatches @ 95# - 105# - 115# - 120# - 125# - 135# - 140#

Metcon

Work Capacity
10 Minute AMRAP:
10 SDLHP, 115#
10 Lateral Burpees over BB
6 Rounds + 3

Metcon

Work Capacity
For Calories and Reps:
2 Min Row
1 Min Front Plank
1 Min Rest
2 Min KBS, 55#
1 Min Front Plank
1 Min Rest
2 Min DUs
1 Min Front Plank
1 Min Rest
2 Min Wall Balls, 20#, 10'
1 Min Front Plank
30, 60, 118, 41
All Planks UB

Yoga

Simple DL Wk 14

Strength
A.  Deadlift 3x3 @ 413#
B.  BB Rows 4x8 @ 133#

Touch

Glow 8.2, Press Wk 12

Baseline
Single Leg Lateral Jumps

Strength
A.  Press 1x8 @ 130#, 1x4 @ 170#, 1x4 @ 190# (2)
B.  Power Clean 1x2 @ 182#, 1x1 @ 192#
C.  Hang Power Snatch 3x2 @ 133# - 138# - 138#
D.  Clean Pull  4x3 @ 221# - 221# - 243# - 243#
E.  Front Squat 4x3 @ 225#

Metcon

For Time:
1500 Meter Row
15 Bench Press, 185#
1000 Meter Row
10 Bench Press, 185#
500 Meter Row
5 Bench Press, 185#
18:19

Space City 7s

Field

A.  Power Skips w/ jog return

B.  Agility/Speed Drills:
Lean Fall Run
4 Corner cone drill
Short sprint w/ cone circle
Short sprint w/ side step
40 yard Ladder Sprints

C.  Sprints
8 x 10 yards
4 x 20 yards
2 x 40 yards

Strength/Stamina

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
EMOM 10:
1 Power Clean
1 Hang Power Clean
1 Full Clean
1 Split Jerk
@ 165#

Metcon

Work Capacity
5 RFT:
10 Deadlifts, 225#
20 Wall Balls, 20#, 10'
LT = 8:54
7:27

Metcon

Work Capacity
8 Rounds AFAP:
6 TTB
3 Thrusters, 155#
50' Prowler Push (high), 180#
*Rest 1 minute between rounds

Durability
Supine Hip Flexor Band Holds

Touch

Yoga

Metcon

Work Capacity
Death by Burpee + 215# Back Squat
Rest 3 Min
Death by Burpee + 115# Press
Rest 3 Min
Death by Burpee + 255# Deadlift
7 Rounds + 8 + 3
6 Rounds + 7 + 2
7 Rounds + 8 + 1

Metcon

Work Capacity
6 Rounds AFAP:
Swim 160 feet (40 feet down and back twice)
25 Squats

Partner WOD

Work Capacity
5 Rounds AFAP:
10 DB Front Squats, 35# (one DB)
10 Burpees
*One partner works, one rests, switch after each movement

Durability
3 Rounds:
30 sec front plank
30 sec 6 inches

Metcon

Work Capacity
4 RFT:
400 Meter Run
8 Front Squat, 225#
19:53

Metcon

Work Capacity
EMOM 15 Min:
2 Power Cleans, 205#
10 Double Unders
Rx'd - no misses

Glow 8.1

Baseline
Quick Steps

Strength
A.  Power Snatch 2x2 @ 135# - 140#
B.  Power Clean 3x2 @ 180# - 190# - 190#
C.  Split Jerk 3x2 @ 160# - 160# - 170#
D.  Back Squat 4x3 @ 290#

Metcon

Work Capacity
For Time:
30 Thrusters, 95#
20 GHD Situps
400 Meter Run
20 Thrusters, 115#
30 GHD Situps
400 Meter Run
10 Thrusters, 135#
40 GHD Situps
400 Meter Run
21:19

Metcon

Work Capacity
For Time:
Run 1 Mile
100 Walking Lunges (L+R=2)
Run 800 Meters
50 Walking Lunges (L+R=2)
18:39

Simple DL Wk 13 + Metcon

Baseline
For/Rev Sled Walk

Strength
Deadlift 3x5 @ 390#

Work Capacity
AFAP:
100 Sledgehammer strikes, 16# (alt sides)
12 Tire Flips, #2 (500#)
50 Pushups

OPT Repeatability Test

Work Capacity
3 Rounds all out:
Row 250 meters
10 KBS, 70#
10 Burpees
10 KBS, 70#
10 Burpees
10 KBS, 70#
Row 250 meters
*Rest 12 minutes between each round
4:17, 4:27, 4:43

Strength
Spiral Grip Pullups 3x5 @ BW

Press Wk 11

Strength
Press
1x8 @ 130#
1x4 @ 165#
2x4 @ 180#

Glow 7.3

Strength
A.  Power Clean 1x2 @ 182#, 2x1 @ 204#, 1x2 @ 192#
B.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148#, 1x3 @ 133#
C.  Clean Pull 4x3 @ 204# - 221# - 243# - 243#
D.  Snatch Balance 3x2 @ 89# - 111# - 121#, 3x1 @ 138# - 148# - 160#
E.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 1x1 @ 330#, 1x2 @ 310#, 1x1 @ 330#, 1x2 @ 290#

Metcon

Work Capacity
For Time:
600 meter Row
15 Thrusters, 135#
400 meter Row
12 Thrusters, 135#
200 meter Row
9 Thrusters, 135#
10:28

Cherrybone 7s

Touch

Yoga

Interval Running

Pose Drills

30 secs ON, 30 secs OFF, 30 secs ON, 25 secs OFF, 30 ON, 20 OFF, 30 ON, 15 OFF, 30 ON, 10 OFF, 30 ON, 5 OFF, 30 ON, DONE.
Covered just over 1000 meters

Yoga

The Gauntlet

Work Capacity
Run 1 Mile - 6:28
Rest 2 minutes
Run 800 Meters - 3:30
Rest 90 secs
Run 400 Meters - 1:39
Rest 1 minute
Run 200 Meters - not timed
Rest 30 secs
Run 100 Meters - not timed
*Wind pretty rough in one direction

Press Wk10, Simple DL Wk11

Strength/Stamina
Death by Strict Pullups
7 Rounds + 6

Strength
A.  Press
1x8 @ 130#
1x4 @ 160#
3x4 @ 175#

B.  Deadlift
4x1 @ 415#

Durability
Quick feet on step
Front Plank w/ slider

Glow 7.2

Baseline
Depth Jumps
SL Box Jumps

Strength
A.  Power Snatch 1x2 @ 133#, 4x1 @ 138# - 148# - 165# - 133#
B.  Power Clean and Jerk 5x1 @ 180# - 190# - 204# - 226# - 180#
C.  Snatch Pull 4x3 @ 155# - 165# - 175# - 190#
D.  Front Squat 1x3 @ 226#, 2x2 @ 246# - 256#, 1x3 @ 226#
E.  One Leg Box Squat 3x5 each w/ 10# plates

Stamina

10 Rounds AFAP:
30 meter Prowler Push (high) @ prowler + 90#
30 meter Farmer Walk @ handles + 90#

Touch

Metcon - 4th of July

Work Capacity
For Time:
239 Double Unders
56 Burpees
34 Power Clean and Jerk, 135#
13 Ab Wheel
1 Mile Run
2011 = 35:31
2013 = 35:29
2014 = 30:13
2015 = 29:42

Metcon

Work Capacity
Alternating EMOM for 10 minutes w/ 22# vest:
Odd-
15 Back Extensions
5 Ball Slams, 40#
Even-
5 Box Jumps, 24"
15 KBS, 1.5 pood

Touch

Yoga

Touch

Accessory + Yoga

Ankle/Knee Band Walks
Back Extensions
SL OH Press w/ 1 pood KB
Stability Ball Leg Curls
Stability Ball Pushups (feet on floor)
Towel Neck

Yoga

Field 4

20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 6 minutes
10 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rx'd

Metcon

Work Capacity
5 RFT:
7 Back Squats, 205#
7 Burpee Box Jumps, 24"
8:55

Durability
Ab Wheel (on knees) x 50

Metcon

Work Capacity
12 Minute AMRAP:
1 Squat Clean Thruster, 155#
1 Thruster, 155#
50' BB OH Walk, 155#
10 Burpees
7 Rounds + 1 + 1

Touch

Yoga

Metcon

Work Capacity
6 RFT:
10 KBS, 1.5 pood
100 Single Unders
10 Burpees
10:55

Field 3

A.  Beep Test
LT = L10 S5
L10 S6

B.  Agility/Speed drills:
Short sprint w/ cone circle
Short sprint w/ side step

C.  150 yard shuttles (5, 10, 15, 20, 25 and back) x 8
4 in sub 40 secs - rest 30 sec between
Rest 1 minute
4 in sub 45 sec - rest 30 sec between

Yoga

Metcon

A.  Seated Shoulder Press 4x8 @ 95# - 110# - 125# - 135#

B.  Death by Power Clean @ 155# and Burpee Pullup
1 PC and 1 BPU the first minute, 2 and 2 the second minute, and so on
6 Rounds + 7 + 1

C.  Unbroken GHD situps 25-20-15-10

Gunthor

Baseline
DB Box Jumps
For/Rev Sled Drag @ Sled + 100# - 200#

Strength/Stamina
A.  Back Squat hold @ 135# into BW tuck jumps x 3 sets
B.  BB Bulgarian Split Squats @ 135# into Power Skip x 3 sets each leg
C.  BB Calf Raises @ 135# into Ankle Flip Jumps x 3 sets
D.  BB Squat Jumps @ 135# into Heidens x 3 sets

Durability
Banded sprint steps - one step and quick steps
Balance oval SL KB swap
Balance oval SL stand w/ eyes closed
SL hop w/ eyes closed

Metcon

Work Capacity
Complete 4 Rounds:
1 Min - Dynamic Pushups
1 Min - Walking Lunges w/ 45# plate held to chest (L+R=2)
1 Min - Russian Twists w/ 45# plate (L+R=2)
1 Min Rest
97, 88, 68, 72;  total = 325

Metcon (Fri June 5)

Work Capacity
10 Minute AMRAP:
10 Burpees
20 Wall Balls, 10', 20#
5 Rounds + 9

Touch

Glow 7.1 + PU

Baseline
Heidens
SL explosive box step ups
In-Place horizontal sprints

Strength
A.  Strict Pullups 1 x max (13)
B.  Hang Power Snatch 1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148# - 165#
C.  Power Clean 1x3 @ 182#, 1x2 @ 192#, 4x1 @ 204# - 214# - 226# - 204#, 1x2 @ 192#
D.  Split Jerk 1x2 @ 182#, 3x1 @ 192# - 204# - 182#
E.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 1x1 @ 330#, 1x2 @ 310#, 1x1 @ 330#, 1x3 @ 290#

Durability
Hip Flexors (Banded into BW)
Pedal Wheels
GH Raises 3x12 @ BW

Touch

Hill Sprints

20 x ~15 yard hill sprints

Metcon

Work Capacity
4 RFT:
10 SDLHP, 95#
10 S2O, 95#
20 Back Squats, 95#
9:25

Weighted PU, Press WK9, Simple DL Wk10

Strength
A.  Strict Pull Up Drop Sets w/ chains
2L - 1L - BW x 5 sets

B.  Press
1x8 @ 130#
1x4 @ 155#
4x4 @ 170#

C.  Deadlift
4x3 @ 390#

Durability
GH Raises 4x8 @ BW

Touch

Field

A.  Miller test
LT = 51
51

B.  10 x 100 yard sprints
*Rest as needed

Metcon

Work Capacity
For Time:
5 DL @ 335#
5 Rounds of Cindy
6 DL @ 335#
4 Rounds of Cindy
7 DL @ 335#
3 Rounds of Cindy
8 DL @ 335#
2 Rounds of Cindy
LT = 23:55
23:00

Durability
Standing Hip Flexor Band Hold

Touch

Touch

Glow 6.3

Baseline
Side Clam Raises

Strength
A.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148# - 155#, 1x2 @ 133#
B.  Power Clean and Jerk 1x2 @ 182#, 4x1 @ 192# - 204# - 214# - 182#
C.  Snatch Pull 2x3 @ 177#, 2x3 @ 192# 2x2 @ 204#
D.  Back Squat 1x3 @ 290#, 2x2 @ 310# - 330#, 1x1 @ 365#, 2x3 @ 290#

Durability
Yoga

Metcon

Work Capacity
12 Minute AMRAP:
10 Ball Slams, 40#
10 Clapping Pushups
5 Box Jumps, 30"
6 Rounds + 10 + 10 + 1

Durability
3 Rounds:
75 sec Front Plank
10 Ab Wheel

Field

A.  Pose Drills

B.  Push-Offs, Power Skips w/ jog return

C.  Agility/Speed Drills:
Short Sprint w/ cone circle
Short sprint w/ side step
Triangle drill

F.  10 x 10 yard sprints
     10 x 20 yard sprints
     10 x 40 yard sprints
     *Rest as needed

Metcon

Work Capacity
2 RFT:
Every minute that goes by do 4 Burpees
15 Thrusters, 75#
15 SDLHP, 75#
15 S2O, 75#
15 Front Squats, 75#
LT = 18:58
7:57

Durability
Yoga Core
Yoga

Simple DL Wk9, Press Wk8

Strength
A.  Press
1x8 @ 130#
1x4 @ 165#
1x4 @ 180#

B.  Deadlift
4x5 @ 373#

Durability
Band Assisted Nordics
Shoulder IR/ER w/ band

Glow 6.2

Baseline
Heidens

Strength
A.  Power Clean 2x2 @ 182# - 192#, 2x1 @ 204# - 214#
B.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148# - 155#, 1x3 @ 133#
C.  Clean Pull 2x3 @ 204#, 2x3 @ 226#, 2x2 @ 243#
D.  Snatch Balance 3x2 @ 89# - 111# - 121#, 3x1 @ 133# - 143# - 155#
E.  Front Squat 1x3 @ 231#, 1x2 @ 241#, 2x1 @ 256# - 287#, 1x3 @ 231#

Durability
Banded Tib Anterior Raises

Metcon

Work Capacity
For Time:
15-12-9
95# Thrusters
Pullups
3:51

Rest 5 min

12-9-6
3:57

Rest 5 min

9-6-3
2:55

Metcon

Work Capacity
2 Rounds:
4 minutes per station to complete reps, rest in remaining time, 1 burpee penalty for each missed rep, no rest between rounds
50 KBS, 1.5 pood + 1 TGU per side, 1.5 pood
50 Ball Slams, 40#
100 Mountain Climbers (L+R=1)
100 Flutter Kicks (L+R=1)
Rx'd - no missed reps

Metcon

Work Capacity
8 RFT:
8 Double KB front squats, 1.5 pood
20 yard (10 and back) Farmers Walk w/ KBs
9:50

PU Day6, Glow 6.1 (no BS)

Baseline
Knee/Ankle Band Walks

Strength
A.  Strict Pullups 9-11-9-9-MAX (Min 11) (11)
B.  Hang Power Snatch 1x3 @ 133#, 2x1 @ 148# - 155#, 1x3 @ 133#
C.  Power Clean 1x3 @ 182#, 1x2 @ 192#, 2x1 @ 204# - 214#, 1x3 @ 182#
D.  Split Jerk 1x3 @ 182#, 2x1 @ 204# - 214#, 1x2 @ 182#

Durability
GH Raises 4x6 @ BW

Metcon

Work Capacity
7 Burpees on the minute for 45 minutes
Rx'd

Press Wk8

Strength
A.  Press
1x8 @ 130#
1x4 @ 165#
1x4 @ 180# (2x3 - failed 4th rep both times) - repeat wk

Strength + Metcon

Strength
A.  Deadlift
3 @ 290#
3 @ 330#
3+ @ 370# (10)

Work Capacity
3 RFT:
400 meter Run
15 Deadlifts @ 205#
20 Lateral Hops over Hurdle, 24"
11:34

Metcon

Work Capacity
For Time:
21 Supine Ring Pullups (feet on floor)
10 DUs
18 Pushups
20 DUs
15 Ring Dips
30 DUs
12 KTE
40 DUs
9 HSPU (modified w/ feet on box)
50 DUs
9:33
*Spent about 3 minutes trying to do real HSPUs before modifying - couldn't balance on press out

Strength + Metcon

Strength
A.  Back Squat
3 @ 240#
3 @  275#
3+ @ 305# (10)

Work Capacity
12 Minute AMRAP:
7 KB Snatches, 2 pood
7 Russian swings, 2 pood
7 Med Ball Sit-up to Throw, 20#
7 Rounds + 7 + 2

Metcon

Work Capacity
20 Minute AMRAP:
10 Burpees
15 Hurdle Hops, 24"
5 Hang Squat Cleans, 135#
7 Rounds + 3

Strength + Metcon

Strength
A.  Deadlift
5 @ 275#
5 @ 315#
5+ @ 350# (10)
 
Work Capacity
5 RFT:
Run 200 meters
5 Ring Dips
10 Power Snatch, 95#
11:48

Metcon

Work Capacity
For Time:
Row 1000 meters
50 KBS, 1.5 pood
Row 750 meters
50 Wall Ball, 20#, 10'
Row 500 meters
50 Double Unders
16:41

Strength + Metcon

Strength
A.  Back Squat
5 @ 225#
5 @ 255#
5+ @ 290 (10)

Work Capacity
15 minute AMRAP:
5 Pullups
10 Pushups
15 Bulgarian Splits Squats @ BW (alt each round)
10 Rounds + 5

Metcon - Annie + Stamina

Work Capacity
50-40-30-20-10 rep rounds of:
Double Unders
Situps (no abmat)
LT = 7:47
7:16

Stamina
Barefoot Prowler Push

Metcon

Work Capacity
4 RFT:
10 Thrusters, 95#
10 Pullups
400 meter Run
*First 2 rounds C2B pullups
15:24

Strength + Metcon

Strength
Deadlift 3x5 @ 315#

Work Capacity
For Time:
15-12-9-6-3
Power Snatch, 115#
Bar Facing Burpees
9:24

Rugby @ Alamo City (Sat Apr 11)

Good day for a concussion

Metcon

Work Capacity
15 minute amrap:
25 KBS, 1.5 pood
25 DUs
25 Abmat Situps
500 meter Row
2 Rounds + 25 + 25 + 25 + 306m

Accessory + Yoga

Hip Flexors
Pedal Wheels

Standing foot mechanics
Toe curl drill
Single Leg stand (eyes open and closed)

Single Leg Calf Raises

50 Pushups

Yoga

Simple DL Wk7 + Metcon

Baseline
Seated Box Jumps
Knee Jumps w/ DB
SL Lateral Jumps
Heidens
Bird Dogs

Strength
Deadlift 5x1 @ 390#

Work Capacity
7 Minute AMRAP:
7 Burpees
7 Thrusters, 95#
6 Rounds + 3

Durability
Towel Neck
Bulgarian Split Squats w/ medial band pull

PU Day5, Press Wk7, Glow 5.3

Baseline
Knee Jumps (BW)

Strength
A.  Strict Pullups 8-11-8-8-Max (Min 10) (11)
B.  Press 1x8 @ 130#, 1x4 @ 160#, 2x4 @ 175#
C.  Power Snatch 2x2 @ 135# - 140#, 1x1 @ 150#, 1x2 @ 135#
D.  Power Clean and Jerk 1x2 @ 180#, 3x1 @ 190# - 205# - 180#
E   Snatch Pull 1x3 @ 155#, 2x3 @ 175#, 2x3 @ 195#
F.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 1x1 @ 330#, 1x3 @ 290#

Durability
Tabata BB Calf Raises @ 95#
92

Rugby Practice

Metcon

Work Capacity
5 Minute AMRAP:
275# Deadlift, 3 reps
115# Push Press, 7 reps
LT = 7R + 3 + 1
8R + 1

Stamina
Tabata 45# BB Curls
65 total reps

Field

A.  Miller test
LT = 50
51

B.  30 yard Parachute sprints w/ build-up x 6

C.  Lean Fall Run into 10 yard sprint x 3 each

D.  Agility/Speed Drills:
Backpedal with turn and sprint
Angle run w/ rotate and sprint
Short sprints w/ cone circle
Short sprints w/ side step
10 yard down and back sprints

Simple DL Wk6 + Metcon

Baseline
Forward/Reverse Sled Walk
Core activated SLR

Strength
A.  Controlled Reverse Hypers 3x12 @ 50#
B.  Deadlift 5x3 @ 373#

Work Capacity
For Time:
40 Burpees
100 Double Unders
4:47

PU Day4, Glow 5.2, Press Wk6

Baseline
SL explosive box step-ups

Strength
A.  Strict Pullups 7-10-7-7-10+ (11)
B.  Press 1x8 @ 130#, 1x4 @ 155#, 3x4 @ 170#
C.  Power Clean 1x2 @ 192#, 2x1 @ 204# - 214#, 1x2 @ 192#
D.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 1x1 @ 148#, 1x3 @ 133#
E.  Clean Pull 2x3 @ 204#, 2x2 @ 214#, 1x2 @ 226#
F.  2 OHS + 1 Snatch Balance 5 sets @ 89# - 99# - 116# - 126# - 136#
G.  Front Squat 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255# - 270#, 1x3 @ 230#

Metcon

Work Capacity
For Time:
21-15-9
GHD Situps
Deadlift, 155#
3:51

Durability
Turkish Get-ups w/ 1 pood KB

Rugby Practice

Yoga

Rugby @ Woodlands (Sat Mar 21)

Rugby Practice

Rugby Practice

Field

A.  Miller Test - max 20 meter reps in 5 minutes
50

B.  Auburn Speed/Agility Drills:
Angle turn with rotate and sprint
Circle sprints
Backpedal with turn and sprint
Angle sprint with backpedal
Backpedal into sprint into backward angle sprint
Zig Zag with plant and sprint
Shuttle side sprints
10 yard down and back sprints

Glow 5.1

Baseline
Core activated SLR

Strength
A.  DB RDLs 3x8 each @ 25#
B.  Hang Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
C.  Power Clean 1x3 @ 182#, 1x2 @ 192#, 1x1 @ 204#, 1x3 @ 182#
D.  Split Jerk 1x2 @ 182#, 2x1 @ 192# - 204#, 1x2 @ 182#
E.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x1 @ 330# - 345# - 330#, 1x3 @ 290#

*Push DL again

PU Day 3 + Metcon

Strength
A.  Strict Pullups 7-10-6-6-9+ (10)

Work Capacity
14 Minute AMRAP:
7 Burpees
50 Wall Balls, 20#, 14'
100 Double Unders
2 Rounds + 7 + 15

Press Wk5

Strength
Press 1x8 @ 130#, 1x4 @ 150#, 4x4 @ 165#         

*Not feeling DL this AM, add to next glow

Rugby Practice

Yoga

Rugby vs Katy (Sat Mar 7)

Rugby Practice (Thr Mar 5)

Rugby Practice

Strength

Baseline
In-Place Horizontal Sprints
Strict Pullups 3x3 w/ 3 sec hold at top

Strength
A.  BB Bulgarian Split Squats 3x10 each @ 135#
After sets 1, 2 and 3 for each leg perform:
1 - Jumping Switch Lunges
2 - SL Lateral Jumps on working leg
3 - Single Leg Bounding on left, Push Offs on right

B.  BB Calf Raises 3x20 @ 135#
After sets 1, 2 and 3 perform:
1 - Ankle flip jumps
2 - Single Unders
3 - Ankle flip jumps

Durability
Machine Leg extensions and Leg curls
Towel Neck

Field

A.  Beep Test
LT = L10 S3
L10 S5

B.  Push Offs, Power Skips w/ jog return

C.  30 yard Parachute Sprints w/ build up x 6

D.  10 yard Sprints w/ 22# vest x 6

E.  Short sprints w/ cone circle x 2 each way

F.  Short sprints w/ side step x 2 each way

PU Day2, Metcon

Strength
A.  Strict Pullups 6-9-6-6-9+ (10)

Work Capacity
3 RFT:
25 Wall Balls, 20#, 10'
20 Burpees
15 Deadlifts, 225#
11:57

Glow 4.3, Simple DL Wk5, Press Wk4

Baseline
Forward/Reverse Sled Drag
BB Squat Jumps

Strength
A.  Press 1x8 @ 130#, 2x4 @ 160# - 175#
B.  Power Snatch 1x3 @ 133#, 1x2 @ 140#
C.  Power Clean and Jerk 1x1 @ 182#, 2x1 @ 192#
D.  Snatch Pull 1x3 @ 155#, 4x3 @ 177#
E.  Back Squat 1x3 @ 290#, 2x2 @ 330# - 310#, 1x1 @ 330#, 1x2 @ 310#
F.  Deadlift 5x5 @ 346#

Rugby Practice

13.2# vest for half

Yoga Core + Yoga

Yoga Core + Yoga

Field

80-60-40s
4x4 with 1 minute between reps, 2 minutes between sets
Complete in 38 secs or less
Rx'd

Metcon

Work Capacity
10 to 1 KBS, 1.5 pood
1 to 10 Burpees
LT = 5:25
4:54

Durability
Leg Board

PU Day1, Strength/Stamina

Baseline
Hip Flexors
Pedal Wheels

Strength
Strict Pullups 6-8-6-6-8+ (10)

Strength/Stamina
A.  Every other minute for 20 minutes:
Yoke Carry x 50 feet @ Yoke + 180#
Rx'd

B.  EMOM 20 minutes:
Odd - 3 Tire Flips #2 tire
Even - 16 (8 ea) Sledgehammer strikes w/ 16# hammer + 15 Mountain Climbers
Rx'd

Glow 4.2, Press Wk3

Baseline
24" Box Jumps:
1x10 @ BW
2x10 @ 13.2# vest

Strength
A.  Press 1x8 @ 130#, 1x4 @ 155#, 2x4 @ 170#
B.  Power Clean 2x2 @ 180# - 190#
C.  Power Snatch 1x3 @ 125#, 2x2 @ 135#
D.  2 OHS + 1 Snatch Balance  3 sets @ 95# - 115# - 115#
E.  Clean Pull 1x3 @ 205#, 4x3 @ 225#
F.  Front Squat 1x3 @ 230#, 2x2 @ 255#  - 240#, 1x1 @ 255#, 1x2 @ 240#
G.  Push Press 3x3 @ 170#

Yoga

PU Day1, Metcon

Strength
Strict Pullups 6-8-6-6-8+ (8) -Repeat day

Metcon
10 Clean and Jerks @ 95#
Walking Lunges w/ 95# BB OH x 4 each
10 Clean and Jerks @ 115#
Walking Lunges w/ 115# BB OH x 4 each
10 Clean and Jerks @ 135#
Walking Lunges w/ 135# BB OH x 4 each
7:55 
*Lunges slow

Field

A.  Beep Test
L10 S3

B. 
14 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 4 minutes
12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 4 minutes
10 x 100 meter sprints (sub 18 secs) every 60 secs
Rx'd

C.  Speed Ladder

Simple DL Wk3, Press Wk2

Strength
A.  Press
1x8 @ 130#
1x4 @ 150#
3x4 @ 165#

B.  Deadlift 5x1 @ 370#

Glow 4.1, PU Day1

Baseline
Hip Thrust Pumps 2x50 w/ 40# DB

Strength
A.  Strict Pullups (12-15 block) 6 - 8 - 6 - 6 - 8+ (8) - Repeat day
*3-5 minute rest between
B.  Hang Power Snatch 1x3 @ 121#, 1x2 @ 133#
C.  Power Clean 1x3 @ 170#, 2x2 @ 182#
D.  Split Jerk 1x3 @ 170#, 2x2 @ 182# - 170#
E.  Back Squat 1x3 @ 290#, 2x2  @ 330# - 315#
F.  Row Machine 4x10  @ 75#

Yoga

Yoga

Metcon

Work Capacity
Three 4 Minute AMRAPs w/ 8 minute rest between:
5 One Arm KB Thrusters, 1.5 pood
5 One Arm KB Thrusters, 1.5 pood
10 Burpees
*Start on Right side on Sets 1 and 3, Left side on Set 2
3 Rounds + 2
3 Rounds + 1
3 Rounds

Durability
Loaded Front Plank (elbows) 3 x 1 minute
@ 45# - 45# - 55#

Glow 3.3

Baseline
Single Leg Explosive Box Step-ups
Band Resisted KBS

Strength
A.  Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
B.  Power Clean and Jerk 2x2 @ 182# - 192#, 1x1 @ 204#, 1x2 @ 182#
C.  Snatch Pull 1x3 @ 155#, 2x3 @ 165#, 2x2 @ 185#
D.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 2x1 @ 330# - 345#, 2x3 @ 290#
E.  Strict Pullups 3 x max reps w/ exactly 3 minute rest between - 10 - 7 - 7
F.  Bench Press 1 x 25 @ 135#

Rugby Practice

Yoga

Metcon

Metcon
2 RFT:
50 Double Unders
40 Air Squats
30 Back Extensions
20 GHD Situps
10 Front Squats @ 165#
400 meter Run
Time Cap @ 20 minutes
17:39

Rugby Practice

Yoga

Metcon - McGhee

Work Capacity
30 Minute AMRAP:
5 Deadlifts, 275#
13 Pushups
9 Box Jumps, 24"
LT = 15 Rounds w/ 20" box
16 Rounds + 3

Glow 3.2

Baseline
Knee Band Walks

Strength
A.  Hang Power Clean  1x2 @ 182#, 2x1 @ 192# - 204#, 1x2 @ 182#
B.  Power Snatch 1x3 @ 133#, 1x1 @ 148#, 2x2 @ 138# - 133#
C.  Clean Pull 1x3 @ 204#, 5x2 @ 243#
D.  2 OHS + 1 Snatch Balance - 5 sets @ 89# - 99# - 111# - 121# - 133#
E.  Front Squat 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255# - 270#, 1x2 @ 230#
F.  Push Press 1x3 @ 170#, 2x2 @ 180# - 190#, 1x3 @ 170#

Yoga Core + Yoga

Rugby Practice

Simple DL Wk 2, Press Wk 1

Baseline
Single Leg Hip Thrust Jumps
Forward underhand and Reverse OH medball throws

Strength
A.  Press 4x4 @ 160#

B.  Deadlift 5x3 @ 346#

Metcon

Work Capacity
100 Single Unders
10 Pullups
10 KBS, 1.5 pood
90 Single Unders
9 Pullups
9 KBS, 1.5 pood
....
10 Single Unders
1 Pullup
1 KBS, 1.5 pood
12:14

Stamina
6 Rounds w/ walk rest between:
100' (50' and back) Prowler Push (high handles) @ prowler + 180#
50' Farmers Walk @ handles + 90#

Rugby Practice

Rugby vs Alamo City

Yoga

Metcon / Active Recovery

Baseline
Dot Drills

Work Capacity
EMOM 10 minutes:
Odd - 10 Wall Balls, 20#, 10'
Even - 12 KBS, 1.5 pood
Then, no rest
EMOM 10 minutes:
Odd - 10 KTE
Even - 8 Burpees
Rx'd

Durability
Towel Neck

Rugby Practice

Field + Yoga

A.  Beep Test
LT = L10 S5 2 months ago
L9 S3
*Expected it to be lower since its been awhile, from squat workout yesterday and first time doing it w/o leaving before beep
*Measuring wheel is a pos so need to verify distance at gym tomorrow
Confirmed was about 3 feet too long

B.  6 x 20 meter Sprints w/ 13.2# vest

C.  Yoga

Bring Sally Up

A.  Bring Sally Up Challenge w/ Back Squat @ 135#
2:34/3:24

*Rest 3 hours

B.  Bring Sally Up Challenge w/ Back Squat @ 135#
3:24/3:24 - Complete

Metcon

Work Capacity
From 0 to 3 min:
2 Rounds:
30 Double Unders
10 Deadlifts, 155#

From 3 to 6 min:
2 Rounds:
35 Double Unders
12 Deadlifts, 155#

From 6 to 9 min:
2 Rounds:
40 Double Unders
14 Deadlifts, 155#

And so on until failure to complete the 2 rounds in 3 minutes
Must rest if the 2 rounds are finished before 3 minutes are up

3 Rounds + 45 + 16 + 32
(Total = 287 DUs, 88 DLs)

Rugby Practice

Yoga

Metcon

Baseline
Bottom Up KB Walk
Seated Press x 50 @ 45# BB

Strength
Hip Thrusts:
DB Single Leg - 3x10 each @ 40#
BB Double Leg - 3x8 with 3 sec iso hold at top @ 225#

Work Capacity
12 Minute AMRAP w/ 13.2# vest:
20 Wallballs, 20#, 10'
10 Burpees
5 Pullups
4 Rounds + 20 + 10 + 1

Rugby Practice

Simple DL Wk1

Baseline
Balance Oval
Offset DB Step-ups

Strength
A.  Deadlift 5x5 @ 325#
B1.  Alt. 1 Arm DB Bench Press 3x10 each @ 70#
B2.  Supine Ring Pullups (feet on floor) 3x12 @ BW
C.  DB Rows 3x10 each @ 80#
D.  Stability Ball Leg Curls 3x12

Glow 3.1

Baseline
Side Clam Raises
Banded Sprint Steps - one step and quick step

Strength
A.  Hang Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
B.  Power Clean  1x3 @ 180#, 1x2 @ 192#, 1x1 @ 204#,  1x3 @ 180#
C.  Split Jerk 1x2 @ 175#, 2x1 @ 185# - 200#, 1x2 @ 175#
D.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x1 @ 325# - 345# - 325#, 1x3 @ 290#
E.  Press 1x3 @ 155#, 1x2 @ 165#, 1x1 @ 175#, 1x3 @ 155#
F1.  Standing Lat Pulldowns 3x10 @ 50#
F2.  Reverse Crunch 3x10 w/ 15kg plate

Durability
Yoga

Metcon

Baseline
Sealfit BB Complex w/ Burpee chaser @ 75# and 95#

Work Capacity
For Time:
15 Power Snatch, 115#
30 Lateral Hops over BB
9 Ball Slams, 40#
12 Power Snatch, 115#
30 Lateral Hops over BB
12 Ball Slams, 40#
9 Power Snatch, 115#
30 Lateral Hops over BB
15 Ball Slams, 40#
8:48

Durability
Parallette Shoot Throughs
2x6 w/ pushup and dip
2x12 w/o pushup or dip

Metcon

Work Capacity
Two 5 minute AMRAPs with 2 minute rest btwn:
8 Thrusters, 95#
8 Burpees
30 Double Unders
2 Rounds + 8 + 8 + 16
2 Rounds + 3

Durability
Unbroken GHD Situps 3x20
*Rest 90 sec between
Rx'd

Metcon - Loredo

Work Capacity
6 RFT:
24 Squats
24 Pushups
24 Walking Lunge Steps
400 Meter Run
27:56

Metcon

Work Capacity
9 Minute AMRAP:
10 Power Clean and Jerks, 55#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 75#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 95#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 115#
10 Lateral Burpees over BB
10 Power Clean and Jerks, 135#
10 Lateral Burpees over BB
AMRAP of Power Clean and Jerks at 155#
*Change weights yourself
Finished 135# PC&Js + 1 Burpee (91 total reps)

Durability
Yoga