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