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