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)