Metcon

For Time:
150 KBS, 1.5 pood
*7 Burpees for every drop
LT = 8:28 w/ 4 drops
8:03 w/ 3 drops

Strength

Baseline
Weighted Box Jumps

Strength
A.  Hang Power Snatch
4x5 @ 85# - 100# - 110# - 125#, 2x3 @ 140#
B.  Hang Power Clean
4x5 @ 95# - 120# - 145# - 170#, 2x3 @ 185#
C.  Back Squat
3x5 @ 145# - 185# - 225#, 4x4 @ 255#
D.  BB RDL
4x6 @ 155#

15p

Core

20 Minutes keep moving:
10 Hollow Rocks
15 Med Ball to toes, 20#
10 Dead Bugs, each
15 Russian Twists, each, 20#
5 Get Up Situp, each, 1 pood KB
5 Side Pillar w/ reach under, each
4R + 10

Stamina/Strength

A.  100 45# BB Curls
B.  45# BB Single Arm Javelin Press 3x8 ea
C.  10 Minute Iso Squat hold

Metcon - 12 Days

Work Capacity
For Time:
1 Power Snatch, 135#
2 Box Jumps, 24"
3 Push Press, 135#
4 Hang Power Clean, 135#
5 BB Row, 135#
6 GHD Situps
7 Back Extensions
8 Goblet Squat, 1.5 pood KB
9 KBS, 1.5 pood
10 SDLHP, 1.5 pood KB
11 Parallette Shoot Throughs
12 Burpees
*Do 1, then 2-1, then 3-2-1, up to 12 down to 1
34:49

Metcon

Work Capacity
EMOM 10:
1 Power Clean, 185#
3 Slam Balls, 40#
5 KBS, 1.5 pood
Rx'd

Metcon

Baseline
Bottoms Up KB Baby Getup

Work Capacity
EMOM 10:
Odd - 12 Burpees
Even - 12 Thrusters, 75#
Rx'd

Metcon

Work Capacity
3 RFT:
80 DUs
40 Air Squats
20 DL, 185#
14:52

Metcon

Work Capacity
For Time:
21-18-15-12-9-6-3 reps of:
GHD Situps
Press, 95# (from floor)
12:54

15p

Cup @ Arrows (Sat Dec 10)

W 50-10
1 try

15p

15p

Aux

21-15-9 AFAP (not timed):
GHD Situps
1.5 pood KBS

Metcon

Baseline
BW Reverse Hypers w/ mini band at ankles

Metcon
21-15-9 for time:
Deadlift, 275#
Burpees
9:41
Left hip still sore/tight

Str + Metcon

Strength
Strict Pullups w/ cannonballs 2 reps EMOM 10

Metcon
AMRAP 20:
50 DUs
100' Prowler Push (high) @ 180#
50 (L+R=1) Mountain Climbers
5R + 50

15p

Str (Wed Nov 30)

A.  Ankle/Knee band walks

B.  BB Hip Thrusts
2x12 @ 225# - 1st set w/ 1 blue mini band, 2nd set w/ 2 blue mini bands
2x10 @ 275# - 1st set w/ 1 blue mini band, 2nd set w/ 2 blue mini bands

Aux/Str

Hip Thrusts - Band at waist, SL Banded

GH Raises 3x8 @ BW

Aux/Str

A.  Air Dyne 10 minutes moderate pace

B.  Strict Pullups - sets of 8-7-6-5-4-3-2-1

5K walk w/ 22# vest

Cup vs Kingwood (Sat Nov 19)

W 61-21
1 try

15p

15p

Metcon

Baseline
SL Standing Hip Flexor band hold
Heidens

Work Capacity
10,9,8,7,6,5,4,3,2,1 for time of:
Pullups (strict for rounds 10,9,8 then kipping for rest)
Pushups
Bulgarian Split Squats, BW, per side
11:56

Durability
Quadruped Row w/ 45# KB 3x8 ea

Lone survivor

15p (thurs nov 10)

Yoga

15p

Leg Board

Beep

Beep Test
LT = L9 S8
PR = L10 S6
L10 S4

3 Rounds Barefoot:
Run 50 yards
Backward Run 50 yards
Balance Left 45 sec
Balance Right 45 sec

Metcon - 100 Burpees

Work Capacity
100 Burpees for time
6:51

15p

Metcon

Work Capacity
5 Rounds:
Isometric GHD back extension hold 1:30
Max 45# BB Thrusters 1:30
*Rest 2 minutes btwn rounds, short rest btwn exercises
UB - 26
1 break - 27
1 break - 25
1 break - 21
1 break - 27
*First 3 rounds of thrusters were 5 secs short (1:25)
*Still recovering from food poisoning, dehydrated, low food intake

Track

3 Rounds:
400 meter run <1:37 - 1 mile pace (6:28)
200 meter jog
300 meter run <1:37
100 meter sprint
300 meter run <1:37
100 meter sprint
Rest 3 minutes
*Minimize rest within the rounds

Metcon

Work Capacity
AMRAP 4:
3 Rounds of 12 DL, 9 HPC, 6 PJ @ 89#
then max cals on air dyne
45

Rest 4 minutes

AMRAP 4:
2 Rounds of 12 DL, 9 HPC, 6 PJ @ 133#
then max cals on air dyne
25

Rest 4 minutes

AMRAP 4:
1 Round of 12 DL, 9 HPC, 6 PJ @ 155#
then max cals on air dyne
49

Strength
Bench Press 3x10 @ 135#

Metcon

Work Capacity
AMRAP 10:
20 GHD Situps
5 Power Cleans, 205#
4 Rounds

Str/Sta - Posterior

Str / Sta
"Posterior"
30 DL, 155# - UB
Rest 3 minutes
20 DL, 225# - UB 
Rest 3 minutes
10 DL, 315# - 6-4
Rest 4 minutes
AMRAP DL, 365# - 7

Reverse Hypers 4x12 @ 180#

Str/Sta - Legs

Baseline
In Place Horizontal Sprints

Str / Sta
"Legs"
30 Back Squats, 135# - UB
Rest 3 minutes
20 Back Squats, 205# (BW) - UB
Rest 3 minutes
10 Back Squats, 275# - 2x5
Rest 4 minutes
AMRAP Back Squats, 315# - 3

Beep + PA Speed 8.3

W/U:
3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Push Up Start x 2

Beep Test
PR = L10 S6
L9 S8

Accel:
Accel 10 yards, sprint 10 yards x 3

Sprints:
100 yards x 1
LT = 13.96, 12.28, 11.78
11.28

Cool Down Progression 2

Metcon - sealfit

Work Capacity:
For Time:
1-10 Curtis P @ 95#
10-1 Man Maker @ 35# DBs
47:27

Oly

Baseline
Lunge switch jumps w/ small box
SL lateral hurdle hop to double leg landing to long jump
Long jump w/ x10# plates to long jump
Long jump to single leg landing
SL explosive box step-ups

Strength
A.  3 Position Power Snatch (high hang, below knee, floor) 5x1 @ 89# - 111# - 122# - 133# - 122#
B.  3 Position Power Clean (high hang, below knee, floor) 5x1 @ 133# - 144# - 166# - 177# - 166#
C.  Halting Snatch Pull (3 sec pause just off floor, below knee) 5x3 @ 133# - 144# - 166# - 177# - 166#
D.  Halting Clean Pull (3 sec pause just off floor, below knee) 155# - 177# - 199# - 210# - 199#

Metcon

For Time:
15 Deadlift, 315#
15 Burpees
30 DUs
10 Deadlift, 315#
10 Burpees
20 DUs
5 Deadlift, 315#
5 Burpees
10 DUs
8:15

Metcon

Work Capacity
21-15-9:
Front Squat @ 65% of 1RM (185#)
KBS, 1.5 pood
*Every 2 minutes that pass stop and perform 5 Burpees
12:46

15p

Strength

A.  EMOM 7:
1 Back Squat @ 80% of 1RM (290#)

B.  Press 3x5 @ 85% of 5RM (150#)

C.  SL eccentric hip extensions 3x8 ea

15p

PA Speed 8.2

W/U:
3 Rounds:
Deadbug Contralateral x 6 ea
Sprint Prep Sequence 1
Pushup Start x 2

Power Skip w/ jog return

Accel:
Accel for 10 yards, sprint for 30 yards x 3

400 meter sprint x 1
1:08

Cool Down Progression 1

Half Mile Of Hell

4 RFT:
2 32kg KB Farmer Walk - 40 yards down and back
1 28kg KB One Arm Farmer Walk w/ opposite arm out - 40 yards down (R) and back (L)
1 24kg KB OH One Arm Walk w/ opposite arm out - 40 yards down (R) and back (L)
*15 min cap
12:56

Metcon

Work Capacity
Death by 155# Power Clean and Burpee Pullup
5 Rounds + 6 + 4

15p

Metcon

Work Capacity
20 minute AMRAP:
1 Deadlift, 385#
10 KTE
15 Burpees
7 Rounds

15p

Strength

Banded Hip Flexors
Banded shoulder work

OH Yoke Walk 6 x 50' @ 195# yoke

BB Rows 4x10 @ 115#

Scrimmage vs arrows

3 trys

15p

Metcon

Work Capacity
21-15-9 AFAP:
Walking Lunges (L+R=1)
Pushups
KBS, 20 kg
Flutter Kicks (L+R=1)
SDLHP, 20kg KB

Stamina/Skill
Wall Ball Passing Drills, 3 rounds of 15 reps, 8# ball:
OH pass
Chest pass
Rotational pass left
Rotational pass right
Forward facing alternating hip pass

Str/Sta

Every other minute (5x3 each):
1-5-9-13-17: 3 Back Squat @ 290#
3-7-11-15-19: 3 Hang Power Snatch @ 135#

15p

20 yard miller test
LT = 54
54

Metcon

Work Capacity
AMRAP 20:
3 Thrusters, 135#
15 KBS, 1.5 pood
11 Rounds + 3 + 9

15p

Aux

SL KB swap eyes open
SL 1 Arm Press w/ 1 pood KB
SL KB swap eyes closed
SL 1 Arm Press w/ 1 pood KB bottoms-up
SL KB swap on abmat eyes open
SL KB swap on abmat eyes closed
SL stand w/ stability ball w/ partner perturbation

Banded Pedal Wheels

Supine elevated hip extension w/ alt hip flexion

15s scrimmage vs kingwood

Trys: 1

15p

Aux

Back Extensions:
115# BB x 5 reps w/ pause at top into
115# BB x 8 reps into
BW x 12 reps
3 sets

15p

100s q30

8 minutes of 100m sprints every 30 seconds (16 total)
Rest 4 minutes
4 minutes of 100m sprints every 30 seconds (8 total)
Rest 2 minutes
2 minutes of 100m sprints every 30 seconds (4 total)
Rx'd

Metcon

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
EMOM 10:
4 Power Clean and Jerk, 135#
4 Burpees
Rx'd

Durability
Banded Sprint Steps - one step and quick step
Ab Wheel 3x10
Strict Ring Dips 5 reps EMOM 5

15p

15p

80-60-40s

80-60-40s (yards)
4x4 with 1 minute rest between reps, 2 minute rest between sets
Complete in 35 secs or less
Rx'd - all in 32-34 secs

Death by 10 meters

A.  Death by 10 meters
LT = L16 S15
L17 S14

B.  150s x 4
25 yards and back, 50 yards and back (30 secs or less)
*Rest 45 secs between
Rx'd - fastest in 28 secs

C.  Short sprints w/ cone circle x 2 each way

Metcon - Tabata DL 315

Tabata Deadlift 315#
LT = 36, PR = 43
38

GH Raises 3x8 w/ 22# vest

Nordics 3x3 controlled descent, 3x3 controlled return

15p

15p

PA Speed 8.1 + The Ladder

W/U:
3 Rounds:
Deadbug Contralateral x 6 ea
Sprint Prep Sequence 1
Pushup Start x 2

Accel:
Accel for 10 yards, sprint for 10 yards x 3

Sprints:
40 yards x 2

The Ladder:
Sprint from goal line to goal line (200 yards)
Rest 60 secs
Sprint from goal line to far 10 yard line (180 yards)
Rest 55 secs
Continue down to the near 10 yard line (20 yards)
So,
200 rest 60, 180 rest 55, 160 rest 50, 140 rest 45, 120 rest 40, 100 rest 35, 80 rest 30, 60 rest 25, 40 rest 20, 20 done.
Total volume = 1,100 yards
Rx'd

Cool Down Progression 2

Metcon - Fran

Baseline
Forward/Reverse Sled Walk

Work Capacity
Fran, For Time:
21-15-9
95# Thrusters
Pullups
LT = 5:48
5:16

Durability
Ankle Banded Inversion/Eversion

15p

20 yard Miller Test - 54

Metcon

Work Capacity
20 GHD Situps
10 Power Cleans, 135#
20 GHD Situps
8 Power Cleans, 135#
20 GHD Situps
6 Power Cleans, 135#
20 GHD Situps
4 Power Cleans, 135#
20 GHD Situps
2 Power Cleans, 135#
9:49

15p

Metcon

Baseline
Ankle/Knee Band Walks

Work Capacity
Every 2 minutes for 8 Rounds:
5 Deadlift, 185#
5 Box Jumps, 24"
5 KB Clean and Push Press per side, 1.5 pood
5 Goblet squat, 1.5 pood
Rx'd

Isometric 2

A.  Front Squat 3x6 @ 185#
* 5 sec hold at bottom

B. Back Squat 5x1 @ 225# - 255# - 285# - 300# - 315#
* 10 sec hold at bottom

C.  SL Eccentric RDLs w/  20# DB 3x6 each
* 3 sec eccentric phase

Metcon

Baseline
TGUs
2 x 3 per side UB @ 1 pood KB

Work Capacity
3 RFT:
25 Med Ball Cleans, 20#
25 Burpees
25 KBS, 1.5 pood
15:45

Durability
Yoga

Isometric 1

A.  Back Squat 3x6 @ 205#
* 5 sec hold at bottom

B.  Front Squat 5x1 @ 185# - 195# - 205# - 215# - 225#
* 10 sec hold at bottom

C1.  Pullup over bar hold 3 x 20 sec
C2.  Handstand hold 3 x 30 sec

Metcon

For Time:
1 Round:
100 DUs
50 Air Squats
25 Push Press, 95#
2 Rounds:
60 DUs
30 Air Squats
15 Push Press, 95#
3 Rounds:
30 DUs
20 Air Squats
10 Push Press, 95#
18:59

Metcon

Work Capacity
2 RFT w/ 5 minute rest btwn:
50 Burpees
Every Minute that passes perform 3 135# Thrusters
4:52, 6:56

Eccentric 2.2

Strength 1
All w/ 5 sec eccentric phase:
A.  Strict pullups 4x4 @ BW
B.  Press 3x6 @ 115# - 125# - 135#
C.  Back Squat 4x4 @ 205# - 225# - 250# - 275#

Strength 2
A1.  BB Rows 3x10 @ 115#
A2.  DB Alt Bench Press 3x8 ea @ 70#

Eccentric 2.1

Baseline
SL Banded Hip Thrusts

Strength
All w/ 5 sec eccentric phase:
A.  Front Squat 4x4 @ 165# - 185# - 205# - 225#
B.  BB Bulgarian Split Squat 3x6 ea @ 115#
C.  BB Step-ups 3x6 ea @ 95#

Durability
Reverse Hypers 4x10 @ 190#

Eccentric 1.2

Baseline
Rear Neck 3x15 @ 50# - 60# - 65#
Side Neck 3x15 ea @ 25# - 35# - 40#

Strength
All w/ 5 sec eccentric phase:
A.  Strict Pullups 6x3 @ BW
B.  Press 3x8 @ 95# - 105# - 115#
C.  Back Squat 3x8 @ 155# - 185# - 205#

Metcon

AMRAP 3:
3 Deadlifts, 315#
4 Lateral Burpees over BB
5R

Rest 3 minutes

AMRAP 5:
5 Deadlifts, 275#
6 Lateral Burpees over BB
4R + 1

Eccentric 1.1

Baseline
SL banded hip thrusts

Strength
All w/ 5 sec eccentric phase:
A.  Front Squat 3x8 @ 135# - 155# - 165#
B.  BB Bulgarian Split Squats 3x6 each @ 95#
C.  BB Step-ups 3x6 each @ 75# - 85# - 95#

Durability
GH Raises 3x8 w/ 13.2# vest

Texas Tens

Touch

PA Speed 7.4

W/U:
Deadbug Home Position x 2:30
Sprint prep sequence 1
Wall Drill - Single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint prep sequence 1
Wall Drill - Triple step x 4 ea

Acceleration:
40 yard sprint x 3

Sprint:
3 x 50 yards

Cool Down Progression 2

PA Speed 7.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
55 secs, 55 secs - on wet grass

Plyo 1:
2 Rounds:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffet x 4

Plyo 2:
3 Rounds, 10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
3 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
49 secs, 50 secs - on wet grass

Cool Down Progression 1

PA Speed 7.2

Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spider-man crawls w/ elbow drop
Strict Pullups x 10
Kneeling Arm Swing x 15 sec L/R
Spider-man complex to vertical twist
Strict Pullups x 10
Staggered Stance Arm Swing x 15 sec L/R

Volume Runs:
EMOM 12:
100 yard sprint @ 75%
All sub 18 sec

Cool Down Progression 1

Metcons

*Rest 5 minutes between

5 RFT:
15 KBS, 2 pood
15 Burpees
9:37

2 RFT:
60 Air Squats
20 Pullups
10 Power Snatch, 115#
14:22

2 RFT:
50 DUs
200' Prowler Push (high) @ 180# (50' intervals)
7:59

Metcon

5 Rounds AFAP:
3 155# Thrusters
50' 155# BB OH Carry
15 KBS, 2 pood

50' Single Arm KB Farmers Carry @ 2 pood KB
3 sets @ 300' - 200' - 100'
*Switch hands every 50'

Touch

PA Speed 7.1

W/U:
3 Rounds:
Contralateral Deadbug x 6
Sprint Prep Sequence 1
Push Up Start x 2

Accel:
Accel for 10 yards, sprint 30 yards

Sprints:
Accel for 10 yards, sprint 40 yards
Fastest = 4.60
*Only timed first one

Cool Down Progression 2

PA Speed 6.4

W/U:
Deadbug Home Position x 2 min
Sprint prep sequence 1
Wall Drill - Single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint prep sequence 1
Wall Drill - Triple step x 4 ea

Acceleration:
40 yard sprint x 3

Sprint:
3 x 50 yards
Fastest in 6.09

Cool Down Progression 2

PA Speed 6.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
51 secs, 52 secs

Plyo 1:
2 Rounds:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffet x 4

Plyo 2:
3 Rounds, 10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
3 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
47 secs, 47 secs

Cool Down Progression 1

Str/Sta

EMOM 20:
4 Rounds:
Hang Power Clean + Jerk @ 155#
4 Rounds:
Hang Power Clean + Power Clean @ 175#
4 Rounds:
Clean Pull + Power Clean @ 195#
4 Rounds:
Power Clean + Jerk @ 185# - 195# - 195# - 205#
4 Rounds:
Power Clean @ 210# - 215# - 225# - 235#

3 Rounds:
20 GHD Situps
1 - Front Plank x 60 sec
2 - Side Plank x 45 sec each side
3 - 6 inches x 60 sec
*Move from GHDs directly into planks, then rest

PA Speed 6.2

Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spider-man crawls w/ elbow drop
Strict Pullups x 10
Kneeling Arm Swing x 15 sec L/R
Spider-man complex to vertical twist
Strict Pullups x 10
Staggered Stance Arm Swing x 15 sec L/R

Volume Runs:
EMOM 12:
100 meter sprint @ 75%
All in 17-19 secs except rep 2 in 20 secs

Cool Down Progression 1

Str

A. BB Hip Thrusts
2x8 @ 245# w/ 3 sec iso hold at top
2x8 @ 335# w/ 1 sec iso hold at top
2x6 @ 425# w/ 1 sec iso hold at top

B1. One Leg Box Squat w/ 10# plates 3x5 ea
B2. DB Rows 80# x 10, 90# x 8, 100# x 6 x 2 sets

PA Speed 6.1

W/U:
3 Rounds:
Contralateral Deadbug x 6
Sprint Prep Sequence 1
Push Up Start x 2

Accel:
Accel for 10 yards, sprint 30 yards

Sprints:
Accel for 10 yards, sprint 40 yards
Fastest = 4.65

Cool Down Progression 2

PA Speed 5.4

W/U:
Deadbug Home Position x 2 min
Sprint prep sequence 1
Wall Drill - Single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint prep sequence 1
Wall Drill - Triple step x 4 ea

Speed Ladder

Acceleration:
30 yard sprint x 3
*Start on stomach, receive pop pass, run with ball

Sprint:
3 x 40 yards

3 Rounds w/o shoes:
50 yard jog
50 yard backward run

Cool Down Progression 2

Str/Sta/Metcon

EMOM 20:
4 Rounds:
2 Hang Power Snatch @ 115#
4 Rounds:
Hang Power Snatch + Power Snatch @ 135#
4 Rounds:
Snatch Pull + Power Snatch @ 145#
8 Rounds:
1 Power Snatch @ 155# - 155# - 155# - 160# - 165# - 165# - 170# - 175#

For Time:
155# Thrusters, 9 reps
TTB, 19 reps
155 # Thrusters, 6 reps
TTB, 6 reps
155# Thrusters, 3 reps
TTB, 13 reps
7:51

Air Dyne
2:00, 1:30, 1, 0:30 all out
Rest 1:1

PA Speed 5.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
50 secs, 53 secs

Plyo 1:
2 Rounds:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffet x 4

Plyo 2:
2 Rounds, 10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
2 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
49 secs, 49 secs

Cool Down Progression 1

PA Speed 5.2

Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spider-man crawls w/ elbow drop
Strict Pullups x 10
Kneeling Arm Swing x 15 sec L/R
Spider-man complex to vertical twist
Strict Pullups x 10
Staggered Stance Arm Swing x 15 sec L/R

Volume Runs:
EMOM 10:
100 meter sprint @ 75%
All in 16-17 secs except rep 9 in 18 secs

Cool Down Progression 1

Aux/Str

A.  BB Glute Bridge
SL eccentrics 2x6 ea @ 135#
Double leg 6x5 w/ 2 sec pause at top @ 225# - 275# - 315# x 4

B1.  Seated (floor) DB Press 4x8 @ 40#
B2.  DB RDLs 3x8 ea @ 30#

C.  BB Good Mornings 5x5 @ 135#

D.  GH Raises (after running) 4x5 w/ 13.2# vest

PA Speed 5.1

W/u:
3 Rounds:
Deadbug Contralateral x 6
Sprint prep sequence 1
Push up start x 2

Accel:
Accel for 10 yards, sprint for 20 yards x 3

Sprints:
Accel for 10 yards, sprint for 30 yards x 3
3.62, 3.63, 3.69
*hand timed

Cool Down Progression 2

PA Speed 4.4

W/U:
Deadbug Home Position x 2 min
Sprint prep sequence 1
Wall Drill - Single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint prep sequence 1
Wall Drill - Triple step x 4 ea

Acceleration:
30 yard sprint x 3

Sprint:
3 x 40 yards
4.97, 5.03, 4.90
*hand timed

Cool Down Progression 2

PA Speed 4.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
52 secs, 50 secs

Plyo 1:
2 Rounds:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffett x 4

Plyo 2:
2 Rounds, 10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
2 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
48 secs, 51 secs

2 reps:
10 Broad Jumps from back of end zone into Sprint to 50 yard line

Cool Down Progression 1

Metcon

Work Capacity
EMOM 20:
odd - 1 Round of Cindy
even - 1 Hang Clean Pull + 1 Hang Power Clean @ 185#
Rx'd

Touch

PA Speed 4.2

Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spider-man crawls w/ elbow drop
Strict Pullups x 10
Kneeling Arm Swing x 15 sec L/R
Spider-man complex to vertical twist
Strict Pullups x 10
Staggered Stance Arm Swing x 15 sec L/R

Volume Runs:
EMOM 10:
100 meter sprint @ 75%
1st 2 in 18 secs
Rest in 16-17 secs

Cool Down Progression 1

Str/Sta

Back Squat
Every 2 minutes for 12 minutes (7 sets)
2/4/1/6/1/4/2 @ 300# (~95% of 5RM)

Metcon

Work Capacity
4 RFT:
400 Meter Run
20 GHD Situps
15 Deadlifts, 225#
22:17

PA Speed 4.1

W/u:
3 Rounds:
Deadbug Contralateral x 6
Sprint prep sequence 1
Push up start x 2

Drills:
Coil med ball throw to sprint x 3
Med ball throw to sprint x 3

Accel:
Accel for 10 yards, sprint for 20 yards x 3

Sprints:
Accel for 10 yards, sprint for 30 yards x 3

Cool Down Progression 2

Metcon - 4th of July

Work Capacity
For Time:
240 Double Unders
56 Burpees
34 Power Clean and Jerks, 135#
13 Ab Wheel
1 Mile Run
30:13
*first time with exact mile measuring (gps)

Touch

Metcon

Work Capacity
AMRAP 5:
5 Power Cleans, 95#
5 Thrusters, 95#
6 Rounds + 5 + 2

Rest 5 minutes

AMRAP 10:
3 Deadlifts, 315#
1 Round of Cindy
5 Rounds

Rest 5 minutes

AMRAP 5:
7 Burpees
7 Hang Power Snatch, 75#
3 Rounds + 7 + 3

Strength
Reverse Hypers 4x10 @ 180#

PA Speed 3.4

W/U:
Deadbug Home Position x 2 min
Sprint prep sequence 1
Wall Drill - Single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint prep sequence 1
Wall Drill - Triple step x 4 ea

Acceleration:
20 yard sprint x 3

Sprint:
3 x 30 yards

Cool Down Progression 2

PA Speed 3.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
50 sec, 50 sec

Plyo 1:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffett x 4

Plyo 2:
10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
2 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
50 sec, 49 sec

Cool Down Progression 1

PA Speed 3.2

Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spider-man crawls w/ elbow drop
Strict Pullups x 10
Kneeling Arm Swing x 15 sec L/R
Spider-man complex to vertical twist
Strict Pullups x 10
Staggered Stance Arm Swing x 15 sec L/R

Volume Runs:
EMOM 8:
100 meter sprint @ 75%
All sub 18 sec

Cool Down Progression 1

Metcon

Work Capacity
1 Round every 90 secs for 10 Rounds:
1 40# Reverse OH Ball Toss
2 Power Clean, 185#
4 Burpee Pullups
Rx'd

PA Speed 3.1

W/U:
3 Rounds:
Deadbug Contralateral x 6
Sprint prep sequence 1
Push Up Start x 2

Acceleration:
3 x Accel 10 yards, sprint 10 yards

Sprints:
3 x Accel 10 yards, sprint 20 yards

Cool Down Progression 2

PA Speed 2.4

W/U:
Deadbug Home Position x 90 sec
Sprint prep sequence 1
Wall Drill - Single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint prep sequence 1
Wall Drill - Triple step x 4 ea

Acceleration:
30 yard sprint x 3
*Start on back

Sprint:
3 x 40 yards

Banded Good Mornings 2x30

Cool Down Progression 2

Deadlift ed1, Press ed1

Strength
Press
2x10 @ bar - 95#
2x5 @ 125# - 145#
2x3 @ 155# - 165#
1x2 @ 175#
1x1 @ 180#

Deadlift
2x10 @ 155# - 245#
2x5 @ 295# - 315#
2x3 @ 340# - 365#
1x1 @ 385#
1x1 @ 405#

PA Speed 2.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
52 sec, 50 sec

Plyo 1:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffett x 4

Plyo 2:
10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
2 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
50 sec, 50 sec

Cool Down Progression 1

Str + Metcon

SL Box Jumps - 18" box

Strength
A.  Every 1:30 for 9:00 (7 sets)
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Begin at 60% and build
133# - 143# - 155# - 160# - 170# - 177# - 177#

B.  Front Squat every 2:00 for 12:00 (7 sets)
2/3/4/5/4/3/2 @ 95% of 5RM (231#)

Work Capacity

EMOM 16:
1 - 100' Prowler Push (high), 140#
2 - 100' DB Farmer Walk, 75# DBs
3 - 30 DUs
4 - 10 Slam Balls, 40#
Rx'd

PA Speed 2.2

Skills/Drills:
Scap Depressions x 10
Seated Arm Swing x 15 sec
Spiderman Crawls w/ Elbow Drop
Strict Pullups x 10
Kneeling Arm Swing 15 sec Left / 15 sec Right
Spiderman Complex to Vertical Twist
Strict Pullups x 10
Staggered Stance Arm Swing 15 sec Left / 15 sec Right

Volume Runs:
EMOM 8:
100 meter sprint at 75%
All sub 18 sec

Cool Down Progression 1

Str

Balance Oval

7x1 Power Snatch from blocks (just above knee)
99# - 104# - 111# - 116# - 126# - 133# - 138#

PA Speed 2.1

W/U:
3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Push up Start x 2

Acceleration:
3 reps:
Accel 10 yards, sprint 10 yards
Rest 1-2 mins

Sprints:
3 reps:
Accel 10 yards, sprint 20 yards
Time your 20 yard sprint
2.47
Stopwatch errors, only timed 2nd rep and not even sure how accurate

Cool Down Progression 2

PA Speed 1.3

Speed
W/U:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Push up Start x 2

Acceleration:
3 reps:
Accel for 10 yards, sprint for 10 yards
Rest 1-2 mins

100 Yard sprint;
3 reps - 13.96, 12.28, 11.78
Rest as needed

Cool Down Progression 2

PA Speed 1.2

W/U:
3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Push Up Start x 2

Acceleration:
3 reps:
Accel over 10 yards, sprint 30 yards
Rest 1-2 mins

400 meter sprint:
1 rep @ 75% w/ 22# vest
1 rep @ 100% - 1:13
Rest as needed

Cool Down Progression 1

PA Speed 1.1

W/U:
3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Acceleration:
3 reps:
Accel over first 10 yards, sprint next 10 yards
Rest 1-2 mins

40 yard Dash:
4 reps
Rest as needed

Cool Down Progression 2

Str + Metcon

Strength
EMOM 10 w/ 22# vest:
1 Power Snatch from high hang + 1 Power Snatch from above knee
Start at 60% and build
111# x 2, 116# x 2, 121# x 2, 126# x 2, 131#, 136#

Work Capacity
AFAP w/ 13.2# vest:
27-18-9
Back Squat 225#
Burpee Box Jump, 24"

Metcon

Work Capacity
For Time w/ 22# vest:
100 calorie Air Dyne
75 Thrusters, 45# BB
50 Pullups
75 Wall Balls, 20#, 10'
100 calorie Air Dyne
29:09

Durability
Front Planks w/ Right/Left leg lifted w/ 22# vest 3x60 secs (switch legs @ 30 sec)

Metcon

Work Capacity
For Time:
300 Single Unders

3 Rounds:
10 Clean and Jerk, 135#
10 Pullups
10 Burpees

300 Single Unders
17:08

Durability
Rear Neck 3x15 @ 55#-65#-75#
Side Neck 3x15 @ 25#-35#-45#

Mwod Downregulation 3 & 4

Metcon - DB DT

5 RFT w/ 50# DBs:
12 DL
9 HPC
6 PJ
7:01

Yoga

Metcon

Handstand Holds 3x30 sec
Heel elevated (Peterson) Step-ups 3x10 ea + extra on right

Work Capacity
6 Rounds AFAP:
15 KBS, 2 pood
Air Dyne 30 sec all out

45 degree hold off GHD w/ 25# plate 3x30 sec

Mwod Downregulation 1 & 2

Front Squat ed3

Front Squat
2x10 @ bar - 115#
2x5 @ 155# - 190#
2x3 @ 215# - 235#
245# x 3
265# x 1
280# x 1

Stamina

4 Rounds:
5 Bench Press, 205#
Max Pushups
Rest 1 minute
5 Strict Ring Pullups
Max Strict Pullups
Rest 2 minutes
Pushups = 25, 20, 15, 13
Pullups = 3, 2, 2, 1

Air Dyne 30 sec all out, 30 sec rest x 10

Metcon

Rear Neck 3x15 @ 50# - 60# - 70#
Side Neck 3x15 ea @ 25# - 35# - 45#

3 RFT:
60 DUs
30 Wall Balls, 20#, 10'
15 Deadlifts, 245#
13:26

Back Squat ed3

SL Banded Hip Thrusts

Strict Weighted Pullups
4 x 5 sec hold at top into 3 reps @ 1L chain

Back Squat
2x10 @ bar - 135#
2x5 @ 185# - 225#
2x3 @  275# - 290#
315# x 3
335# x 1
350# x 1

5 Rounds AFAP w/ 30 sec rest btwn:
10 BB Rows, 135#
20 Back Extensions
30 DUs

Front Squat ed2

Front Squat

2x10 @ bar - 115#
2x5 @ 155# - 190#

2x3 @ 210# - 230#

245# x 3

260# x 2

275# x 1

SL KB swap (eyes open/closed)
SL stand w/ stability ball w/ partner perturbation

Heavy Density Press

Strength
Press 5-4-3-2-1 @ 70@ of 1RM (135#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Back Squat ed2 + 300FY

Baseline
Lateral band resisted ab wheel (knees) 2x12 each way

Strength
Back Squat
2x10 @ bar - 135#
2x5 @ 185# - 225#
2x3 @ 255# - 285#
315# x 3
330# x 2
345# x 1

Work Capacity
300FY
Max calories on Air Dyne in 10 minutes
330 cals

Metcon

Strength
Strict Pullups 6-8-6-6-8min (10)

Work Capacity
5 Rounds AFAP:
Air Dyne 1 minute all out
500 ft Farmers Carry, 40# DBs
100 ft OH Carry RT, 40# DB
100 ft OH Carry LT, 40# DB

Metcon

Work Capacity
6 RFT:
One Arm KB Power Snatch, 5 reps RT, 1.5 pood
One Arm KB Thrusters, 5 reps RT, 1.5 pood
Ball Slams, 10 reps, 40#
One Arm KB Power Snatch, 5 reps LT, 1.5 pood
One Arm KB Thrusters, 5 reps LT, 1.5 pood
14:38

Front Squat ed1

A.  Front Squat
2x10 @ bar - 95#
2x5 @ 135# - 185#
2x3 @ 205# - 225#
240# x 3
255# x 2
270# x 1

Back Squat ed1

A.  Back Squat
2x10 @ bar - 95#
2x5 @ 135# - 185#
2x3 @ 225# - 275#
305# x 3
315# x 2
335# x 1

B.  BB Bulgarian Split Squats 3x6 each @ 115#
*Right hip flexor a bit sore still

C. BB Calf Raises 3x15 @ 135#

Stamina

A.  Forward/Reverse Sled Walk

B. EMOM 12:
1 - Sledgehammer strikes, 16#, 10 each side
2 - KTE, 12
3 - DB Snatch, 60#, 8 each side

Stamina

BB Complex:
6 DL + 6 Row + 6 HPC + 6 FS + 6 PP + 6 BS + 6 pushups
@ 75# - 85# - 95# - 105# - 115#

Yoga

Heavy Density DL

Baseline
Banded KBS
Single Leg RDLs w/ KB

Strength
Deadlift 5-4-3-2-1 @ 70@ of 1RM (320#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Durability
GH Raises 3x8 @ BW

Metcon

Work Capacity
AMRAP 15:
55 DUs
10 Pullups
8 Hang Clean Pulls, 155#
5 Rounds + 19
*Left elbow sore

Metcon

Baseline
Ankle band walks
Dead bugs

Work Capacity
AMRAP 10:
50 DUs
10 Back Squat, 135#
5 Rounds + 31

Metcon

Work Capacity
EMOM 20:
1 - 10 GHD Situps
2 - 15 Back Extensions, 25# plate
3 - 10 each side Bulgarian Bag Rotations, 40#
4 - 20 KBS, 1.5 pood
Rx'd

Heavy Density FS

Strength
Front Squat 5-4-3-2-1 @ 70@ of 1RM (200#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Heavy Density BS

Work Capacity
9-15-21 reps of:
KBS, 1.5 pood
Burpees
3:55

Strength
Back Squat 5-4-3-2-1 @ 70% of 1RM (255#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Durability
Ab Wheel (knees) 2x15

Cup vs Kingwood

W

15p

Yoga

Cup @ Lonestar

W

15p

15p

Strength/Stamina

EMOM 8:

3 Deadlifts, 315#

3 Box Jumps, 24"
Rx'd

Metcon

Work Capacity
For Time:
42 Med Ball Cleans, 20#
21 Strict Press, 95#
30 Med Balls Cleans, 20#
15 Strict Press, 115#
18 Med Ball Cleans, 20#
9 Strict Press, 135#
14:57
*Last set of press took forever

Metcon

Work Capacity
EMOM 12:
1 - 10 Hang Power Cleans, 135#
2 - 20 GHD Situps
3 - 40 Double Unders
4 - 10 Lateral Burpees over BB
Rx'd

Cup @ Woodlands

L

15p

15p

Cup @ Kingwood

W

15p

15p

Stamina

Baseline
SL Banded Hip Thrusts

Conditioning:
EMOM 14:
Odd - 3 Clean Pulls (205#) + 10 DUs
Even - 10 KBS, 1.5 pood + 3 Box Jumps, 24"
Rx'd

Strength/Stamina

EMOM 12:
Odd - 4 Front Squats
Even - 8 Back Squats
*Start at 135# and increase
135# - 145# - 155# - 165# - 175# - 185#
*Right hip still sore from rugby last week

Cunt

A1.  BB Rows 4x10 @ 135#
A2.  Back Extensions 4x15 @ 25# - 35# - 45# - 55#

B.  150 Pushups
LT = 12:27
This time done as 15 reps EMOM for 6 rounds then just finished
12:23

15p

Cup vs Corpus Christi

W

15p

Yoga

Cup @ Hurt

L

15p

Touch w/ 22# vest for first half

Hip Flexors
Pedal Wheels

Str Sta + Metcon

Strength/Stamina
Death by Deadlift (205#)
15 Rounds + 11
131 total

Work Capacity
AMRAP 10:
40 meter (20 & back) Farmers Carry w/ 85# DBs
21 DUs
7 Burpees
5 Rounds

Metcon

Work Capacity
AMRAP 5:
30 Lateral BB Burpees
Max Snatches @ 75#
Rest 4 minutes

AMRAP 5:
20 Lateral BB Burpees
Max Snatches @ 95#
Rest 4 minutes

AMRAP 5:
10 Lateral BB Burpees
Max Snatches @ 115#

45, 32, 24

15p

Yoga

Metcon

Work Capacity
7 RFT:
7 KBS, 1.5 pood
21 DUs
20 Mountain Climbers (L+R=1)
8:17

Metcon - PK

Work Capacity
5 RFT:
10 Back Squats, 225#
10 DL, 275#
400 Meter Run
*Rest 2 minutes btwn rounds
3:26, 3:59, 5:21, 5:30, 5:45

Str/Sta + Metcon

Strength/Stamina
A.  Seated Power Cleans
2-sec pause below knee x 3 w/ full PC on last rep only
@ 89# - 111# - (133# x 3)

B.  3 Rounds of:
12 DL
9 HPC
6 PJ
*Rest 2 minutes btwn rounds
1:09 (UB) - 1:25 - 1:56

Work Capacity
3 RFT:
25 Thrusters, 95#
25 Pullups
*Rest 3 minutes btwn rounds
2:35, 3:45, 4:56

Metcon

Work Capacity
For Time and Rounds:
100 DUs
AMRAP 7: 10 KBS, 1.5 pood + 7 Slam Balls. 40#
100 DUs
Total time = 11:28
Rounds of amrap = 8R + 3

Cup vs Hurt

L 23-30
MoM

15p

15p

Hip Flexors
Pedal Wheels

Strength + Metcon

Baseline
Heidens
SL Lateral Jumps (mostly on R)

Strength
A.  Every 1:30 for 9:00 (7 sets)
3 Position Power Snatch (1 from HH + 1 from LH + 1 from Floor) @ 80% of last week's max for complex (126#)

B.  Every 2:00 for 12:00 (7 sets)
3 Position Power Clean (1 from HH + 1 from LH + 1 from Floor) + 1 Jerk @ 80% of last week's max for complex (155#)

Metcon
AMRAP 8 w/ 22# vest:
25 Double Unders
5 Burpee Box Jumps, 24"
1 Front Squat, 243#
4 Rounds + 25 + 2

Metcon

Work Capacity
EMOM 10:
Odd - 25 Air Squats
Even - 5 Clean and Jerks, 135#
EMOM 10:
Odd - 10 Lateral Burpees over BB
Even - 10 Walking Lunges (L+R=1)
*No rest between EMOMs 
Rx'd

Durability
Towel Neck

15p

15p

Yoga

Track

Run every 2 minutes alternating between (60 sec, 45 sec, 30 sec)
*Rest remainder of time
*:60 on, :60 off, :45 on, 1:15 off, :30 on, 1:30 off = 1 set
*No extra rest btwn sets
4 sets

Strength + Metcon

Strength
A.  Every 1:30 for 9:00 (7 sets)
3 Position Power Snatch (1 from HH + 1 from LH + 1 from Floor)
*Begin 60-70%
121# - 126# - 131# - 138# - 143# - 148# - 153#

B.  Every 2:00 for 12:00 (7 sets)
3 Position Power Clean (1 from HH + 1 from LH + 1 from Floor) + 1 Jerk
*Begin 60-70%
153# - 163# - 168# - 177# - 182# - 187# - 192#

Work Capacity
3 RFT:
20 Burpee Pullups
20 Front Squats, 155#
20 Box Jumps, 24"
20:22

Metcon

Work Capacity
For Time w/ 135# BB:
15 Thrusters
21 SDLHP
12 Thrusters
15 SDLHP
9 Thrusters
9 SDLHP
LT = 10:16
9:20

Metcon

Work Capacity
3 RFT:
5 Wall Walks
15 DL, 275#
10 Lateral Burpees over BB
LT = 13:40
11:54

9 Minutes of Squatting Hell

Baseline
SL Banded Hip Thrusts

Strength/Stamina
Back Squat @ ~50% of 1RM (185#):
3 Min On w/o racking
2 Min Off
2 Min On w/o racking
1 Min Off
1 Min On w/o racking
36 -18 - 11
65 total

Durability
GH Raises 3x10 @ BW

Metcon

Work Capacity
5 RFT:
Row 500 meters
50 Double Unders
*Rest 2 min between
3:00, 2:55, 2:55, 2:57, 2:53

Strength + Metcon

Strength
BB Hip Thrusts
2x8 @ 225# w/ 3 sec iso hold at top
2x8 @ 315# w/ 1 sec iso hold at top
2x6 @ 405# w/ 1 sec iso hold at top

Work Capacity
For Time:
12-9-6 of
DB Thrusters, 50# DBs
KBS, 2 pood
Strict Pullups
6:25

Strength + Metcon

Strength
Every 2:00 for 12:00 (7 total sets):
3 Position Power Clean (1 from HH + 1 from LH + 1 from floor) + 1 Jerk
*Begin 60-70%
155# - 160# - 165# - 170# - 180# - 185# - 190#

Work Capacity
10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps, 24"
Pushups
4:24

Metcon

Work Capacity
AMRAP 12:
10 Burpees
25 Double Unders
8 Rounds + 10 + 3

Strength/Stamina

A.  Every 1:30 for 9:00 (7 total sets)
3 Position Power Snatch (1 from HH + 1 from LH + 1 from floor)
*Begin 60-70% and build
120# - 125# - 130# - 135# - 140# - 145# - 150#

B.  3 Rounds:
25 GHD Situps
25 Back Extensions w/ 25# plate

Strength/Stamina

A.  Every 30 secs for 30 minutes:
1 Deadlift, 315# (60 total)
Rx'd

B.  Controlled Reverse Hypers 3x15 @ 50#

Strength + Metcon

Strength
A.  EMOM 10:
1 Split Jerk from racks @ 165#
*focus on dropping under

Work Capacity
3 RFT:
15 Back Squats, 155#
15 TTB
75 DUs
*13 min cap
12:27

Strength/Stamina

A.  Every 1:30 for 9:00 (7 total sets)
3 Position Power Snatch (1 from HH + 1 from LH + 1 from floor)
*Begin 60-70%
120# - 120# - 125# - 130# - 135# - 140# - 145#

B.  Every 2:00 for 12:00 (7 total sets)
3 Position Power Clean (1 from HH + 1 from LH + 1 from floor) + 1 Jerk
*Begin 60-70%
155# - 160# - 165# - 175# - 185# - 190# (F jerk) - 195 (F jerk)

C.  Thrusters 3x8 @ 135# - 140# - 145#

15p

Metcon

Baseline
Ankle/Knee Band Walks

Work Capacity
10 RFT:
2 Deadlifts, 115#
3 Hand Power Cleans, 115#
4 Push Press, 115#
*8 min cap
4:32

15p

Metcon

Work Capacity
10 Rounds:
20 KBS, 1.5 pood
Odd - 1 minute front plank
Even - 1 minute 6 inches
*Rest as needed between rounds
Rx'd - All UB

Cup vs Woodlands (Sat Jan 9)

L 26-21

15p

15p

Field

A.  Miller Test
49

B.  Power Skips w/ jog return

C.  30 yard Parachute Sprints w/ build up x 9
*Done in sets of 3 w/ jog return