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