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