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#