Tabata Something Else

Work Capacity
Tabata:
Pullups, Pushups, Situps, Squats
*No rest between movements
Previous:
47, 82, 88, 95 = 312
44, 75, 50 (GHD), 106 = 275
45, 66, 80, 94 = 285
54, 81, 73, 118 = 326

15p

Yoga

15p

Glow 10.2

Strength
A.  Power Snatch  1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148# - 138#, 1x2 @ 133#
B.  Power Clean 1x3 @ 182#, 1x2 @ 192#, 5x1 @ 199# - 214# - 230# - 235# - 240#
C.  Front Squat 1x3 @ 225#, 1x2 @ 240#, 3x1 @ 255# - 270# - 285#

Durability
Banded Sprint Steps

Metcon

Work Capacity
AMRAP 12:
1 Minute of Box Jumps, 30"
1 Minute of Sumo DL HP, 115#
2 Minutes of Box Jumps, 30"
2 Minutes of Sumo DL HP, 115#

3 Minutes of Box Jumps, 30"
3 Minutes of Sumo DL HP, 115#
133 total reps

Durability

Leg Board

Metcon

Work Capacity
Three 5 Minute Rounds of:
1 Min Ab Wheel (knees)
1 Min Single Unders
1 Min Slam Balls, 40#
1 Min Back Extensions
1 Min Wall Sit w/ plates @ 45# - 70# - 90#
*Rest 1 Minute btwn Rounds
207 - 191 - 180
All Wall Sits UB

Metcon

Work Capacity
15 Minute EMOM:
1st Min - 3 Squat Clean Thrusters, 135#
2nd Min - 15 Burpees
3rd Min - 20 KBS, 1.5 pood
Rx'd

15p

Metcon

Baseline
Bulgarian Split Squats w/ medial band pull
SL KB swap - eyes open and closed

Work Capacity
AMRAP 8:
100' (50' and back) Prowler Push (high) @ 180#
8 Burpee Box Jumps, 24"
5 Rounds

Durability
Supine Banded Ankle In Outs

Metcon

Work Capacity
10 Minute AMRAP of the ladder:
Axle Deadlift @ 300#
100' (50' and back) Farmers Walk w/ 53# KBs
1 DL, 100', 2 DL, 200', 3 DL, 300', etc...
4 Rounds + 4

Durability
Banded Neck

15p

Glow 10.1

Baseline
Banded Knee Extensions

Strength
A.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 4x1 @ 148# - 155# - 165# - 175# (PR)
B.  Power Clean and Jerk 1x3 @ 182#, 1x2 @ 192#, 2x1 @ 204# - 214#
C.  Back Squat 2x3 @ 290# - 310#, 1x2 @ 330#, 2x1 @ 345# - 365#

Durability
Banded Pedal Wheels

Metcon

Work Capacity
4 RFT:
60 Double Unders
30 Pushups
14 (7 each side) KB Squat Cleans, 1.5 pood
18:11

Metcon

Work Capacity
AMRAP 10:
5 Thrusters, 95#
5 Pullups
10 Thrusters, 95#
10 Pullups
15 Thrusters, 95#
15 Pullups
20 Thrusters, 95#
20 Pullups
Etc...
Round of 20 + 18
118 total reps

Metcon

Baseline
Forward Sled Walk

Work Capacity
4 RFT:
100' (50' and back) Reverse Sled Walk @ Sled + 145#
15 Sumo DL HP, 1.5 pood
12 KBS, 1.5 pood
9 Burpees
11:50

Durability
Hip Flexors
Banded Ankle Inversion/Eversion

Strength

Strength
A.  BB Hip Thrusts
2x8 @ 225# w/ 3 sec iso hold at top
2x8 @ 315# w/ 1 sec iso hold at top
2x5 @ 405# w/ 1 sec iso hold at top

B.  Unbalanced Press (more on L) - 4 sets

C1.  DB Decline Bench Press 3x10 @ 70#
C2.  Supine BB Pullups 3x10 @ BW

D.  Leg Curls - 3 sets
E.  Leg Extensions - 3 sets
F.  DB Rows
80# x 10, 90# x 8, 100# x 6, 110# x 4  per side

G.  Walking Pinch Grip Plates w/ two 10s per hand - 3 sets

15p

20 Minute Fartlek Run

Metcon

Strength
Strict Ring Pullups 3 x max @ BW  9-9-7

Work Capacity
5 Rounds AFAP:
100' (50' and back) Prowler Push (high) @ 180#
10 Back Squats @ 205#

Metcon

Work Capacity
For Time:
50 Walking Lunges

5 Rounds:
20 Double Unders
12 GHD Situps

50 Walking Lunges

CAP = 15 min
10:09

15p

Glow 9.3

Baseline
Heidens

Strength
A.  Strict Pullups 3 x max @ BW 12-11-9
B.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 1x1 @ 148#, 2x2 @ 138#
C.  Power Clean and Jerk 1x2 @ 182#, 4x1 @ 192# - 204# - 204# - 204#
D.  Snatch Pull 2x3 @ 177#, 3x2 @ 192#
E.  Snatch Balance 2x3 @ 89#, 2x2 @ 111#, 2x1 @ 133#

15p

Metcon

Work Capacity
AMRAP 7:
Follow 2-4-6-8-etc pattern of 225# Deadlift and Pushups

Rest 5 Minutes

AMRAP 7:
Follow 2-4-6-8-etc pattern of 155# Power Clean and Wall Ball (20#, 10')

14s + 16 + 5
10s + 2

Cup 1 - vs Galveston (Sat Oct 3)

W 38-20

15p