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