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