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