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