Metcon

3 RFT:
60 Air Squats
30 KTE
30 Pushups
15:56

Aux

TRX T-Delt 3x10
TRX Y-Delt 3x10

TRX Pikes 3x10
TRX Static Glute Bridge w/ banded hip abductors w/ extension 3x10

Ab Wheel 3x10
TRX SL Squat w/ banded hip abductor to high knee 3x10 ea

Standing Rope Forearm Twists

PU Day 3 + Metcon

Strict Pullups
7-10-6-6-Max (Min 9) - 10

Work Capacity
5 RFT:
KB Complex Right (5 DL + 5 HPC + 5 PP), 44#
KB Complex Left (5 DL + 5 HPC + 5 PP), 44#
10 Burpees
9:35

PU Day 2 + Metcon

Strict Pullups
6-9-6-6-Max (Min 9) - 10

Work Capacity
3 RFT:
Run 800 meters (hilly street terrain)
50 Air Squats
19:39
*17 degrees

Aux

3 Rounds:
Banded Bird Dogs x 12 ea
Kneeling Elevated Banded Hip Abductors x 15 ea
Side Plank Banded Hip Adductors x 15 ea
SL Hip Thrusts with Banded Hip Abductors x 12 ea
Half Squat Banded 3 point Touches x 10 ea

PU Day 1

Strict Pullups
6-8-6-6-Max (Min 8) - 9

Aux:
DB Concentration Curls, DB Seated One Arm Triceps Extension, DB wrist flexion/extension, Standing Rope Forearm Twists

Press - 6, Simple DL - 6

A.  Press 1x8 @ 130#, 1x4 @ 155#, 3x4 @ 170#
B.  DL 5x1 @ 390#

Metcon

AMRAP 10:
30 DUs
15 Power Snatch, 75#
LT = 5R + 30 + 8
5R + 30 + 12

Max Bodyweight Back Squats in 5 minutes

205#
*If you drop bar/re-rack you are done
44 reps in 5 minutes

SEALFIT OP WOD 12/11

Baseline
2 Sets: 400 meter run, 30 step walking lunge (15/15), 15 Jumping air squats

Stamina
5 Rounds not for time:
12 DB Bulgarian Split Squats (6/6), 45#
1 minute Plate Pinch Grip Hold w/ 25# plates
6 Turkish Get-Ups (3/3) @ 1 pood x 3, 1.5 pood x 2

Work Capacity
Alternating Tabata KBS (1.5 pood) and Slam Balls (40#)
Rest 1 minute
Alternating Tabata 1 arm KB Thruster Right (1 pood) and 1 arm KB Thruster Left (1 pood)
Rest 1 minute
Alternating Tabata Pushup and DB Hang Power Clean (45#)
*Alternate between 2 movements for 4 total times in each grouping (12 minutes total)
83 - 61 - 84

Durability
Mobility Drills

SEALFIT OP WOD 12/8 + Simple DL - 5

Baseline
1k Row, then
3 sets:
10 KTE, 10 V-Ups, 10 Pushups

Strength
DL 5x3 @ 370#

Stamina:
4 sets:
16 Single Arm Alternating DB Bench (8/8) (70#), 6 Strict Parallel Grip Pullups, 8 Bar Dips, 10 Slam Balls (40#)

Work Capacity
AMRAP 15:
20 KBS, 1.5 pood
15 STO, 95#
10 KTE
5R

Durability
The Banded March 2 x 2 mins

Press - 5

Press 1x8 @ 130#, 1x4 @ 150#, 4x4 @ 165#

SEALFIT OP WOD 12/7

Baseline
3 sets:
150 Single Unders, 10 step (5/5) Death March (40#), 10 Air Squats, 10 Supermans

Stamina
4 Rounds not for time:
12 KB Windmill (6/6), 25 yard Standing Hand over Hand Rope Prowler Pull (+ 50#), 100 yard Bear Crawl

Work Capacity
3 Rounds, each for time:
500m Row
21 DB Thruster, 35#
21 Double Unders
*Rest 2 min btwn rounds
5:16, 5:00, 5:06

Field 80-60-40

80-60-40s meters
4 sets of 4 reps
Rest 1 min btwn reps, 2 min btwn sets
Run in 38 secs or less
Rx'd
31-38 secs

SEALFIT OP WOD 12/5

Baseline
500m Row, 20 pvc pass thrus, 250m Row, 12 Burpee, 100m Row, 20 Pushups

Stamina
3 Rounds:
400 meter Single Arm Farmer Carry (200 meter per side), 50 DB#
200 meter Forward Sled Drag @ 90#

Work Capacity
5 RFT:
Run 200m
10 PC&J, 135#
10 Box Jumps
10 Pullups
CAP = 25 mins
23:55

Durability
3 Sets @ BW:
1 min Wall Sit
1 Min Front Plank

Metcon

100 KBS, 1.5 pood
Every minute that passes perform 5 Burpees
4:48

SEALFIT OP/SOF WOD 12/4

Baseline:
3 Rounds: 10 Air Squat, 10 Goblet Squat (53# KB), 10 RDL each (44# KB)

Strength:
One Leg Box Squats 4x6 each w/ 10# plates

Stamina:
4 Rounds:
Handstand hold x 30 sec
Dead hang pullup hold x 30 sec

Work Capacity:
12 minute ascending ladder for max reps:
2 Power Clean, 135#
2 Box Jump, 24"
2-2, 4-4, 6-6, etc
Round of 14 + 5

Durability:
10 minute bike - 15 sec hard pace, 45 sec easy pace for 10 minutes

Press - 4, Simple DL - 4

A. Press 1x8 @ 130#, 1x4 @ 160#, 1x4 @ 175#
B. DL 5x5 @ 345#

Field - RSD fitness test

25 yard sprint intervals scored to nearest 5 yards

6 rounds of 30 sec on, 35 sec off
Rest 3 minutes
Repeat for 6 more Rounds
total distance = 1615 yards

SEALFIT OP WOD 12/1

Baseline:
500m Row, 10 Burpees, 10 Slam Balls, 40#
300m Row, 8 Burpees, 8 Slam Balls, 40#
100m Row, 6 Burpees, 6 Slam Balls, 40#

Strength:
Bench Press 5x4 @ 185# - 205# - 215# - 225# - 235# (f - 2 reps)
*finshed last 2 reps at 235 with spotter

Stamina:
3 Rounds not for time:
30 DB Hang Power Snatch (15R/15L), 45#
30 Pushups

Work Capacity:
2 RFT:
50 cal Row
40 Wall Ball, 10', 14#
20 KBS, 2 pood
10 Burpee Pullups
21:25

Durability:
100' (50' and back) Prowler Push (high) x 10 @ 180#

Hatch 12.2

A.  Back Squat 4x5 @ 225# - 255# - 275# - 275#
B.  Front Squat 3x5 @ 175# - 205# - 225#

Press - 3, Simple DL - 3

A.  Press 1x8 @ 130#, 1x4 @ 155#, 2x4 @ 170#
B.  Deadlift 5x1 @ 370#
C.  Rear Neck 3x15 @ 60#
D.  Nordics w/ return 3x3

Metcon

SL KB swap - eyes open and closed

5 RFT:
5 Lateral Burpees over BB
5 PC&J, 155#
8:53

Metcon

4 RFT:
12 KB SDLHP, 1.5 pood
12 KB Goblet Squats, 1.5 pood
50' KB OH Walk, left, 1.5 pood
50' KB OH Walk, right, 1.5 pood
15 Pushups
9:21

Hatch 12.1

A.  Back Squat 4x5 @ 225# - 225# - 275# - 275#
B.  Front Squat 3x5 @ 185# - 205# - 225#

500 meter row
2:05

Press - 2, Simple DL - 2

A.  Press 1x8 @ 130#, 1x4 @ 150#, 3x4 @ 165#
B.  Deadlift 5x3 @ 345#
C.  SL DB RDLs 4x6 ea @ 30#

Metcon

3 RFT:
75 DUs
50 Air Squats
25 KBS, 1.5 pood
15:46

Metcon

3 RFT:
50 DUs
20 GHD Situp
15 One Arm DB Power Snatch, per side, 45#
5 DBall Cleans, 100#
16:23

Yoga

Field

A.  Bronco Test (yards)
4:58

B.  WAT Agility Drill x 3 ea

Metcon

21-18-15-12-9-6-3 FT:
95# Thrusters
Bar Facing Burpees
LT = 20:38
19:18

Press - 1, Simple DL - 1

A.  Press 1x8 @ 130#, 1x4 @ 150#, 4x4 @ 160#
B.  Deadlift 5x5 @ 325#
C.  GHD Situp Hold at parallel 5 x 30 sec

Metcon

4 RFT:
8 Axle DL, 250#
16 Burpees
100' Farmer Walk, Handle + 140# per hand
16 KBS, 2 pood
19:10

Yoga

Metcon

500 Double Unders for time
*Every minute that passes perform 1 Back Squat @ 205#
13:47

Hatch 11.2

A.  Back Squat 4x5 @ 220# - 240# - 255# - 255#
B.  Front Squat
1x5 @ 175#, 1x3 @ 205#
2x2 @ 230# - 260#
2x1 @ 275# - 290# (PR)

Yoga

Str

7x1 of BB Complex:  Thruster - PP - PJ - Split Jerk
115# - 135# - 145# - 160# - 170# - 175# - 180#

Metcon

Three 5 minute rounds for max reps:
From 0-2, Run 400 meters then DUs
From 2-3, 45# DB S2O
From 3-4, 1.5 pood KBS
From 4-5, 45# DB Hang Squat Cleans
*Rest 3 minutes btwn rounds
60-62-50

Hatch 11.1

Ankle/Knee Band Walks

A.  Back Squat
1x5 @ 220#, 1x3 @ 255#
2x2 @ 290# - 330#
2x1 @ 345# - 375# (PR)

B.  Front Squat 4x5 @ 175# - 205# - 220# - 220#

Aux/Core

3 Rounds:
Banded Lunge to RDL x 10 ea
SL Band Resisted Lateral Lunge to kickback x 10 ea
Valslide Pikes x 12
Reverse Crunch with straight leg Eccentric lowering x 8
Side Plank with Banded hip flex + abduction x 10 ea

Metcon

3 RFT:
15 Burpees
12 DL, 155#
9 HPC, 155#
6 PJ, 155#
CAP = 13 min
12:03

Hatch 10.2

A.  Back Squat 4x5 @ 220# - 240# - 255# - 275#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Metcon

AMRAP 20:
15 Burpees
30 cal Row
5R + 8

Metcon

AMRAP 20:
1 DL, 315#
2 KBS, 1.5 pood
*Increase KBS by 2 every round, DLs stay at 1 rep each round
*1-2, 1-4, 1-6, etc
15R + 1 + 17
(16 DL, 257 KBS)

Hatch 10.1

A.  Back Squat 4x5 @ 220# - 240# - 255# - 275#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Metcon

4 RFT:
25 KBS, 1.5 pood
25 GHD Situps
25 Back Extensions
25 (L+R = 1) Flutter Kicks
15:52

Field

1000 yard shuttle run (100 yard intervals)
3:48

Metcon - SQT

3 RFT:
10 Power Snatch, 95#
200 yard shuttle run (50 yard intervals)
LT = 4:44
4:08

Metcon

AMRAP 3:
Run 400 meters
Max Pushups

Rest 1 minute

AMRAP 3:
Run 400 meters
Max KBS, 1.5 pood

Rest 1 minute

AMRAP 3:
Run 400 meters
Max Front Plank

Rest 1 minute

AMRAP 3:
Run 400 meters
Max KBS, 1.5 pood

42 reps, 35 reps, 57 secs, 28 reps

Metcon - Death by Thrusters 95#

Death by Thrusters 95#
11R + 9

Metcon

EMOM 5:
5 SDLHP, 95#
5 Hang Power Snatch, 95#
5 Slam Balls, 40#

Rest 2 mins

EMOM 5:
4 SDLHP, 95#
4 Hang Power Snatch, 95#
4 Slam Balls, 40#

Rx'd

Field

EMOM 10:
100 yard sprints
First 8 w/ 13.2# vest - sub 17 sec
Last 2 w/o vest - sub 16 sec
Rx'd

Metcon

AMRAP 7:
800 meter Run
1 DL + 1 HPC + 1 PJ @ 155# = 1 round, for max rounds/reps in remaining time
12 Rounds

Metcon

15-12-9 FT:
Power Clean, 135#
Thrusters, 135#
CAP = 13 mins
11:27

Metcon

Bottom-Up KB Press
Knee Jumps

EMOM 16:
Odd - 15 KBS, 1.5 pood
Even - 30 DUs
Rx'd

Hatch 9.2

A.  Back Squat
4x5 @ 240# - 275# - 275# - 275#

B.  Front Squat
4x5 @ 190#

Field

Half Gassers x 12
*Sub 18 secs
*Rest 50 secs between
Rx'd

Metcon

FT:
30 Back Squat, 205#
400 meter Run
30 Burpees
LT = 6:45
6:27

Aux

3 Rounds:
SL Banded Hip Thrusts x 20 ea
3 sec Eccentric Back Extensions x 10 @ 25# - 35# - 45#
Back Extension Hold @ BW x 45 sec
Banded Wall Sits w/ angle foot kickbacks x 10 ea

Metcon

30 RFT:
1 Power Clean and Jerk, 135#
1 Burpee
CAP = 13 mins
8:21

Field

EMOM 10:
100 yard sprint
All 14-15 secs

Metcon

FT:
5 Rounds of Cindy
5 DL @ 315#
3 Rounds of Cindy
10 DL @ 315#
1 Round of Cindy
15 DL @ 315#
17:49

Hatch 9.1

A.  Back Squat
1x5 @ 220#
1x3 @ 255#
2x2 @ 290# - 330#
1x1 @ 345#

B.  Front Squat
1x5 @ 190#
3x4 @ 220# - 230# - 245#

Metcon - Loredo

6 RFT:
24 Air Squats
24 Pushups
24 Walking Lunges (12 each)
Run 400 meters
LT = 26:23 on 12/31/2012, 27:56 on 1/3/2015
27:30
*Much hotter and humid this time

Yoga

Strength - BS/FS/PS/PC

A.  Valslide hamstring extensions w/ chains 3x8

B.
Back Squat 1x10 @ 185#
Back Squat bottom hold @ 185# x 30 sec

Back Squat 1x10 @ 225#
Back Squat bottom hold @ 225# x 30 sec

C.
Front Squat 2x5 @ 135# - 155#
* 5 sec bottom hold for every rep

D.
Pause Power Snatches 5 sec ea @ off ground, below knee, above knee = 1 cycle
2 sets of 2 cycles @ 95#

Pause Power Cleans 5 sec ea @ off ground, below knee, above knee = 1 cycle
2 sets of 2 cycles @ 115#

E.  Air Dyne 2 x 30 sec all out w/ 3 min rest btwn

Aux/Core

4 Rounds:
Lunge rotational med ball pass x 10 ea
Dive bomber pushup with banded leg raise x 5 ea
Banded High Knees into SL RDL x 5 ea
Banded Crab hand to foot x 5 ea
Banded Side Clam Raises x 10 ea

Metcon

FT:
80 DUs
80 Air Squats
800 meter Run
40 KBS, 1.5 pood
400 meter Run w/ 22# vest
40 Burpees
CAP = 24 min
16:40

Metcon

5 Rounds AFAP:
3 HPCs @ 185#
100' (50' and back) Prowler Push @ 180#
30 sec Air Dyne all out
Rx'd

Aux/Str

4 Rounds not for time:
20 DB Floor Press, 45#
20 Banded Good Mornings
20 Seated Shoulder Press, 45# BB
25 Band Pull Aparts

Metcon - DB DT

5 RFT w/ 50# DBs:
12 DL
9 HPC
6 PJ
LT = 7:01
6:28

Metcon

FT:
20 Man Makers, 10#
15 Man Makers, 15#
10 Man Makers, 45#
13:33

Metcon

AMRAP 20:
5 DBall Cleans, 100#
10 Pushups
15 each leg Bulgarian Split Squats
7R + 2

Metcon

FT:
30-20-10
KBS, 1.5 pood
GHD Situps
5:56

Metcon

FT:
100 BB Burpee DLs @ 205#
*Pushup done on BB
16:31

Metcon

Rev Hypers 4x10 @ 180#
Banded step-ups

FT:
12 Power Clean and Jerks, 135#
Then, 2 rounds of:
15 TTB
12 Pullups
Then, 12 Power Clean and Jerks, 135#
CAP = 10 mins
9:04

Metcon

3 RFT:
15 SDLHP, 95#
50 Walking Lunges (L + R = 2)
15 Burpees
CAP = 20 mins
14:20

Metcon

Valslide hamstring extensions 3x8 @ BW

AMRAP 20:
DB Hang Power Snatch, 45#
DB Rows, 45#
Dball Cleans, 100#
311 total reps
Done as sets of 10-10-10-10-5

Metcon

AMRAP 7:
5 Box Jumps, 30.5"
3 Power Cleans, 185#
MIN = 4R
5R + 5 + 1

Metcon

5 RFT:
Row 500 meters
15 Bench Press, 135#
CAP = 27 mins
19:23

Tabata Harvey

Tabata KBS, 1.5 pood
Tabata Pushups
Tabata Air Squats
*No rest btwn exercises
96 - 68 - 100 = 264 total

Core

4 Rounds:
Russian Twists, 25# ball, 20 ea
Valslide alligator drags x 3
Band resisted Side plank w/ leg half circles x 10 ea
Band resisted Front plank w/ reach under to extension x 10 ea

Core

5 Rounds:
Valslide Pikes x 10
Valslide Side crunches x 10 ea
Ab wheel kneeling x 10
Landmine seated passes x 10 ea
Back Extension hold x 45 secs @ BW

Str/Sta

10 RFT:
1 Bench Press @ 205#
1 Back Squat @ 315#
1 Deadlift @ 370#
*Stopped after 4th BS due to low back soreness
*Low back overworked recently, need to brace core on squats better, need to do more core/back strengthening, and possibly clean up squat technique

EMOM 6:
1 Bench Press, 205#
Rx'd

Metcon

2 RFT:
20 PC&J, 155#
40 Burpees
CAP = 21 mins
19:58

Hatch 8.2

A.  Back Squat 2x5 @ 240#, 3x5 @ 255#
B.  Front Squat 4x5 @ 175#

Aux

Banded Hip Thrusts 3x25 @ Red - Red+Blue - Red+Blue

Str

Hang Power Snatch 10x1 @ 115# - 125# - 135# - 140# - 145# - 150# - 155# - 155# - 155# - 155#
GH Raises 3x10 @ BW

Metcon

EMOM 18:
Odd - 1 Round of Cindy
Even - 3 DL increasing weight
Rx'd
275# - 295# - 315# - 325# - 335# - 340# - 345# - 350# - 350#

Metcon

40-30-20-10 AFAP:
GHD Situps
Back Extensions

Metcon

AMRAP 5:
10 Burpees
5 D Ball Cleans, 100#
4R + 3

Metcon

FT w/ 22# vest:
100 Air Squats
Run 1 mile
75 Air Squats
Run 800 meters
50 Air Squats
Run 400 meters
75 Air Squats
Run 800 meters
100 Air Squats
Run 1 mile
LT = 51:29 w/ 20# vest
58:48
*In garage, 87 deg, feel like 97, humidity 90%

Metcon

EMOM 10:
3 Strict cannonball pullups

The Banded March 3 x 2 minutes

AFAP:
30 sec Air Dyne all out
10 KBS, 2 pood

Touch

Metcon

EMOM 10:
Odd - 10 Deadlifts, 225#
Even - 8 Push Press, 135#
Rx'd

Metcon

AMRAP 20:
1 Back Squat, 205#
10 DUs
*Increase back squats by 1 rep and DUs by 10 reps (1-10, 2-20, 3-30, etc)
Round of 8/80 + 1 (37 BS, 360 DU)

Str + Metcon

Heidens

A.  EMOM 5:  Clean Pull + Hang Power Clean + Power Clean @ 165#

B.
AMRAP 7:
1 Power Clean @ 155#
2 Burpee Pullups
2 Power Clean @ 155#
4 Burpee Pulliups
3 Power Clean @ 155#
6 Burpee Pullups
etc...
Round of 5/10 + 3

Metcon

FT:
10 DB Thrusters, 45#
20 KBS, 1.5 pood
8 DB Thrusters, 45#
20 KB SDLHP, 1.5 pood
6 DB Thrusters, 45#
20 KBS, 1.5 pood
4 DB Thrusters, 45#
20 KB SDLHP, 1.5 pood
2 DB Thrusters, 45#
20 KBS, 1.5 pood
CAP = 11 min
8:56

Metcon

5 RFT:
5 DL, 275#
10 Burpees
LT = 4:55, PR = 4:21
3:46

Metcon

4 RFT:
100' Prowler Push (50' x 2), high, 180#
50 Double Unders
5 Slam Ball Cleans over shoulder, 100#
10:40

Touch

Hatch 8.1

A.  Back Squat 4x5 @ 240# - 255# - 275# - 290#
B.  Front Squat 4x5 @ 175# - 190# - 190# - 190#

Metcon

FT:
25 Pushups
3 Slam Ball Cleans over shoulder, 100#
25 Pushups
6 Slam Ball Cleans over shoulder, 100#
25 Pushups
9 Slam Ball Cleans over shoulder, 100#
25 Pushups
12 Slam Ball Cleans over shoulder, 100#
12:49

Yoga

Metcon - Bear Ladder

Complete 1 bear cycle, then 2, then 3, up to 10 cycles.  Must drop bar between cycles.  Rest as needed between cycles.  Can rest anywhere except the ground during the cycles.  Must finish within 20 minutes. 95#
LT = 19:25
19:17

Metcon

100 DB Power Snatches, 45# DB
*Alt arm every 10 reps
3:41

Hatch 7.2

A.  Back Squat 4x4 @ 255# - 275# - 290# - 310#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Metcon

EMOM 24:

1 - 20 yards of Burpee Broad Jumps

2 - 3 Slam Ball Cleans over shoulder, 100#

3 - 5 DB Thrusters, 45# DBs
Rx'd

Metcon

FT:
Run 800 meters w/ 22# vest
Then, 14 rounds of:
4 Strict Pullups
3 Box Jumps, 24"
2 Power Cleans, 185#
Then, Run 800 meters w/ 22# vest
33:02

Metcon

AMRAP 20:
30 cal Row
10 Burpees
5 Slam Ball Cleans over shoulder, 100#
4R + 5

Metcon

100 Back Extensions
*For every break/rest do 15 KBS, 1.5 pood
3:07 w/ 1 break (60-40)

Metcon

FT:
100# Slam Ball Cleans over shoulder x 30
3:39

4th of July

FT:
241 DUs
56 Burpees
34 Power Clean and Jerk, 135#
13 Ab Wheel
1 Mile Run
LT/PR = 30:13 (240, gps)
31:36 (gps)
Mentally drained from doing this same workout since 2011 (except 2012). Was going to change 34 and 13 movements but decided to do it again.  Goal was to keep it within 2 minutes of 30:13.  Will change 34 and 13 movements every year from now on.

Yoga

Touch

Metcon

AMRAP 10:
9 DB DL, 45# DBs
6 Burpees
3 DB Hang Power Cleans, 45# DBs
9R + 4

Metcon

FT:
250 Single Unders
50 KBS, 1.5 pood
175 Single Unders
40 KBS, 1.5 pood
100 Single Unders
30 KBS, 1.5 pood
9:40

Str

Deadlift 3x5 @ 320# - 340# - 370#
Parallel grip pullups 3x8
Seated calf raises 4x10 @ 45#

Str/Skill

Double KB Front Squat w/ 1 and 1.5 pood KBs
Reverse Hypers on GHD with band btwn ankles
Scarecrow Cleans

Metcon

AMRAP 11:
5 DL, 315#
18 Wall Balls, 10', 20#
17 Burpees, bar facing over BB
3R + 5 + 8

Conditioning/Stamina

Prowler Push 5x30 yds @ prowler + 90#

Rope Pull on prowler, 100' rope
1 x prowler + 45#
4 x empty prowler

Prowler Push 5x30 yds @ prowler + 50#

Trap Bar Farmer Walk @ bar + 140#
1 x 100+ yds
Done in 2 sets

Metcon

AMRAP 10:
7 Power Clean and Jerk, 135#
21 Ab Wheel (knees)
3R + 5

Core, etc

3 Rounds:
Front Plank x 1 minute
6 inches x 1 minute
Side Plank x 1 minute each side
Reverse Crunch x 12
Wall sit w/ 45# plate x 1 minute
GH Raises x 10

Metcon

AMRAP 20:
6 Axle DL, 225#
7 Burpee Pullups
10 KBS, 2 pood
100' Farmer Walk, 2 pood KBs
6R

Metcon

AMRAP 15:
10 Pushups
20 KBS, 1.5 pood
30 DUs
7R + 6

Hatch 7.1

A.  Back Squat
2x5 @ 255# - 290#
1x2 @ 310#
1x3 @ 330#
1x1 @ 365#

B.  Front Squat
1x5 @ 190#
3x4 @ 220# - 230# - 245#

Metcon

4 RFT:
Run 400 meters
20 GHD Situps
15 Ball over shoulder, 40#
19:46

Touch

Metcon

3 RFT:
21 Wall Ball, 10', 14#
15 KTE
9 Power Clean & Jerk, 135#
11:41

Metcon

5 Rounds for reps:
1 minute Back Extensions
1 minute 75# SDLHP
1 minute 75# PP
* 1 minute rest btwn rounds
90, 72, 58, 59, 56

Hatch 6.2

Hip Flexors
Pedal Wheels

A.  Back Squat
4x4 @ 275# - 290# - 290# - 290#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Metcon

3 RFT:
400 meter Run
15 DL, 225#
50 DUs
15:45

Yoga

Maggotfest (Sat May 20)

Field

W/U:
Contralateral Deadbug x 6
Sprint Prep Sequence 1
Seated Arm Swing x 15 sec
Wall Drill - Single step x 8 ea
Sprint Prep Sequence 1
IT Band Slow Twisting Kick x 4 ea
Wall Drill - Triple step x 4 ea
Outside-In skips x 10 yards
Inside-out skips x 10 yards
High Knee A skips x 10 yards
High Knee B skips x 10 yards

Sprints:
Accel for 10 yards, sprint for 10 yards x 2 w/ 13.2# vest
Accel for 10 yards, sprint for 20 yards x 2 w/ 13.2# vest
Sprint for 40 yards x 2

2 Rounds Barefoot:
Run 50 yards
Backward Run 50 yards

Hatch 6.1

Forward/Reverse Sled Walk

Back Squat
2x6 @ 255# - 290#
1x3 @ 330#
1x2 @ 345#

Front Squat
1x5 @ 190#
3x4 @ 220# - 230# - 230#

Prowler Push (high) 4 x 50' @ 290#

Touch

Str

Anti-Rotation hold w/ band 5 x 30 sec per side

Alternating One Arm DB Bench 3x8 ea @ 70#
One Arm DB Row 3x8 ea @ 90#

Metcon

FT:
100 DUs
15 Power Snatch, 115#
15 Burpees
4:56

Field

20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
More than half sub 9 secs (first miss rep 9)
Rest sub 10 secs

Hatch 5.2

SL Banded Hip Thrusts

A.  Back Squat 4x6 @ 240# - 275# - 290# - 290#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Touch

Ab/Shoulder circuits

Each circuit 45 secs work, rest 15 sec, rest 30 sec btwn couplets
Rest as needed between circuits
3 Rounds each circuit

Circuit 1:

Ab Wheel
Hollow Hold

Front Plank @ 20# - 35# - 35#
Front Plank punches

TRX Pikes
Front Plank on slam ball

Circuit 2:

Battling Ropes Alt Smash w/ squat hold
Painful Unknowns

DB front/lateral raise w/ band at wrists @ 10# DBs
Bear Crawl w/ band at wrists

TRX T-Delt and Y-Delt Flys
Wall Walks

Field

A.  Beep Test
PR = L10 S6
L9 S2

B.  With 20# Med Ball:
Reverse OH Med ball throw x 10 total
Med ball throw to sprint x 4

C.  Sprints:
10 yards x 2
20 yards x 2

Metcon

AMRAP 8:
1 Deadlift, 335#
6 GHD Situps
2 Power Cleans, 185#
6 Burpees
5R + 1 + 6 + 1

Field

A.  Lean Fall Run

B.
10 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rx'd

Field

A.  With 20# Med Ball:
Reverse OH Med ball throw x 10 total
Coil med ball throw to sprint x 3
Med ball throw to sprint x 3

B.  10 yard Sprint x 2

C.
1 - Run 200 meters (100 & back) in 40 sec or less
2 - Run 100 meters in 20 sec or less

EMOM 6
Rest 3 mins
EMOM 4
Rest 2 mins
EMOM 2
Rx'd

Hatch 5.1

Ankle/Knee Band Walks

Back Squat
1x8 @ 240#
1x6 @ 275#
2x4 @ 310# - 330#

Front Squat
1x5 @ 205#
1x4 @ 230#
2x3 @ 245# - 260#

3 Rounds AFAP:
12 KTE
Air Dyne 30 sec all out
*Rest ~3 mins btwn

Aux/Str

A1.  Stability Ball Pushups (feet on ground) 3x6
A2.  Stability Ball Leg Curls 3x12

B.  Seated Shoulder Press 4x8 @ 95# - 110# - 125# - 135#

C.  Nordics w/ CR 3x3

Field

A.  Plyos
Lean Fall Run
Short Sprints w/ cone circle
Short Sprints w/ side step
5-10-15 Run-Backpedal Shuttle

B.  EMOM 10:
100 yard sprint
Fastest = 13 secs, Slowest = 15 secs

D.  Sprints
2 x 10 yards
2 x 20 yards

Metcon - Tidal Wave

Bottom-Up KB Press

FT:
10-9-8-7-6-5-4-3-2-1:
Bench Press, 155#
Pullups
25 DUs after each set
18:50

Hatch 4.2

A.  Back Squat
4x8 @ 240# - 255# - 275# - 290#

B. Front Squat
4x5 @ 175# - 190# - 205# - 205#

Metcon (wed april 12)

AMRAP 17:
Power Clean, 150#
Pushups
30 DUs after every 3 rounds
1 PC + 2 PU
2 PC + 4 PU
3 PC + 6 PU + 30 DUs
4 PC + 8 PU ...
LT = 10R + 5
10R + 11 + 11

Metcon

EMOM 15:
1 - 12 Back Extensions + 6 Slam Balls, 40#
2 - 15 Pushups
3 - 20 (each way) Russian Twists, 20# ball
Rx'd

Hatch 4.1

A.  Back Squat
2x8 @ 240# - 255#
2x6 @ 290# - 310#

B.  Front Squat 4x5 @ 205# - 220# - 230# - 245#

Metcon

EMOM 12:
1 - Squat Jumps w/ 45# BB 12-14-16-18
2 - 12 GHD Situps
3 - 12 Ab Wheel (on knees)
Rx'd

Yoga

Metcon

AMRAP 15:
7 KBS, 1.5 pood
7 Box Jumps, 24"
7 Burpees
9R + 7 + 3

Strength

Deadlift 10-5-3-1-1-3-5-10 @ AHAP
315# - 365# - 385# - 405# - 415# - 370# - 345# - 315#

Hatch 3.2

A.  Back Squat
2x10 @ 220# - 240#
2x8 @ 255# - 275#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Metcon

Reverse Hypers 3x10 @ 180#

8 RFT:
2 Tire Flips, 500#
6 Pullups
9 KBS, 2 pood
30 sec Air Dyne AFAP
18:24

Machine hip abduction/adduction

Metcon

FT:
50 Med Ball Cleans, 20#
25 Push Press, 155#
50 Med Ball Cleans, 20#
15:43

Running

400 meter runs - 3 sets of 2 reps
*Rest 45sec btwn reps, 2 minutes btwn sets
*Run in 1:37 or less (1 mile average split)
1:30 - 1:35

Hatch 3.1

A.  Back Squat 2x8 @ 240# - 255#, 2x6 @ 290# - 310#

B.  Front Squat 4x5 @ 175# - 205# - 220# - 230#

Metcon

10 RFT:
9 Thrusters, 95#
35 DUs
19:45

Metcon

FT:
25 KBS, 1.5 pood
50 (L+R=1) Flutter kicks
200 Single Unders
20 KBS, 1.5 pood
40 (L+R=1) Flutter kicks
160 Single Unders
15 KBS, 1.5 pood
30 (L+R=1) Flutter kicks
120 Single Unders
10 KBS, 1.5 pood
20 (L+R=1) Flutter kicks
80 Single Unders
5 KBS, 1.5 pood
10 (L+R=1) Flutter kicks
40 Single Unders
10:15

Metcon

FT:
6-5-4-3-2-1 Power Clean @ 185#
80' (40 & back) Farmer Walk w/ 45# plate per hand after each set of cleans
7:39

Hatch 2.2

A.  Back Squat
1x10 @ 220#
3x8 @ 255# - 275# - 290#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Stamina

4 Rounds:
1 minute BB OH hold @ 65# - 85# - 95# - 110#
1 minute Back Extension hold
12 Reverse Crunch

Metcon

FT:
10 Double KB Clean and Jerk, 1.5 pood Right, 1 pood Left
30 KBS, 1.5 pood
10 Double KB Clean and Jerk, 1 pood Right, 1.5 pood Left
25 KBS, 1.5 pood
10 Double KB Clean and Jerk, 1.5 pood Right, 1 pood Left
20 KBS, 1.5 pood
10 Double KB Clean and Jerk, 1 pood Right, 1.5 pood Left
15 KBS, 1.5 pood
9:55

Hatch 2.1

A.  Back Squat
1x10 @ 220#
1x8 @ 240#
3x6 @ 255# - 275# - 290#

B.  Front Squat
4x5 @ 175# - 205# - 220# - 220#

Metcon

5 Rounds, In 2 minutes complete:
300 yard shuttle run (50 yard intervals)
5 Power Cleans, 135#
Max Ball over shoulder, 40#
*Rest 2 minutes btwn rounds
9, 6, 7, 6, 6

Hatch 1.2

EMOM 8:
3 Strict cannonball pullups

A.  Back Squat
1x10 @ 220#
3x8 @ 240# - 255# - 275#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Metcon

21-18-15-12-9-6-3 for time:
Back extensions
GHD Situps
Slam Balls, 40#
LT = 14:38
11:25

Yoga

Metcon

EMOM 16:
Min 1 - 15 SDLHP, 75#
Min 2 - 45 sec front plank hold
Min 3 - 20 KBS, 1.5 pood
Min 4 - 45 sec 6 inch hold
Rx'd

Hatch 1.1

Back Squat

1x10 @ 220#

1x8 @ 255#

1x6 @ 275#

1x4 @ 290#

Front Squat

4x5 @ 175# - 205# - 205# - 205#

Metcon

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
AMRAP 7:
150 cals on Air Dyne
Max Clean & Jerk, 135#

Rest 3 minutes

AMRAP 6:
120 cals on Air Dyne
Max Power Snatch 115#

Rest 3 minutes

AMRAP 5:
90 cals on Air Dyne
Max Thrusters, 95#

21 - 17 - 17

Metcon

EMOM 16:
Min 1 - 7 DL, 185# + 7 Box Jumps, 24"
Min 2 - 20 Back Extensions
Min 3 - 40# Bulgarian Bag Rotations, 10 each way
Min 4 - 10 Parallette Shoot Throughs (no pushup/dip)
Rx'd

Metcon

AMRAP 7:
10 Med Ball Cleans, 20#
20 Pushups
4R + 10 + 9

Yoga

Str/Sta

Bear Complex:
3 reps EMOM 5 @ 115#
2 reps EMOM 5 @ 135#
1 rep EMOM 5 @ 155#
Rx'd

Str/Sta + Metcon

Max 225# Hip Thrusts in 5 minutes
77

AMRAP 15 w/ 13.2# vest:
250 meter Row
10 Burpees over rower
5R + 250m + 1

Machine resisted hip abduction / adduction

Leg Board

Yoga

Metcon

For Time:
42 GHD Situps
21 Squat Clean Thrusters, 115#
30 GHD Situps
15 Squat Clean Thrusters, 115#
18 GHD Situps
9 Squat Clean Thrusters, 115#
16:43

Metcon

For Time:
50 KBS, 1.5 pood
Run 400 meters
21 Burpees
Run 800 meters
21 Burpees
Run 400 meters
50 KBS, 1.5 pood
16:22

Metcon

For Time:
50 Burpees
100 cals on Air Dyne
Every minute that passes do 1 C&J @ 155#
8:45

Str

Behind the neck Jerk
165# - 185# - 205# - 225# - 240# - 255# (f)

Yoga

Strength - Metcon

Strength
A1.  Step-Ups
2x8 ea w/ 2 35# KBs suitcase
1x8 ea w/ 1 26# KB overhead (4/4)
A2.  Reverse Hypers 3x10 @ 180#

Work Capacity
3 RFT:
1 Round of DT @ 155#
3 Rounds of Cindy
21:39

Field - Miller Test + 100s

Miller Test
LT = 49, PR = 51
51

EMOM 6:
100 yard sprint barefoot
16 secs or less

Metcon

5 Rounds for reps:
1 Min GHD Situps
1 Min Burpees
1 Min Slam Balls, 40#
1 Min Rest
60, 45, 40, 41, 39

Metcon - Jackie

Work Capacity
For Time:
1000 meter Row
50 Thrusters, 45# BB
30 Pullups
10:37

Durability
Russian Twists on bench w/ 45# plate 4x15 ea

Metcon - 1775

AMRAP 60:
17 Power Cleans, 135#
75 Air Squat
(unload barbell)
200 meter 45# BB carry
200 meter 45# plate carry
200 meter 45# plate carry
(load barbell)
4R + 17 + 36

Metcon

Every 10 minutes for 30 minutes (3 sets) w/ 13.2# vest:
40 Wall Ball, 10', 14#
20 Burpee Pullups
10 KBS, 2 pood
*Rest remaining time in the 10 min intervals
5:24, 5:55, 6:31

Strength

A.  Front Rack Bulgarian Split Squats 3x8 ea @ 115#

B.  GH Raises 3x10 w/ 22# vest

Metcon/Stamina

4 RFT:
100 meter 135# BB OH Carry
10 Burpees
21:17

Strength

A.  BB Hip Thrusts
2x10 @ 315#, 2x8 @ 405#, 2x4 @ 495#, 1x30 @ 225#

B1.  One Leg Box Squat 3x6ea w/ 10# plates
B2.  Ab Wheel 3x10

Metcon

6 Rounds AFAP:
5 Front Squat, 185#
50' Prowler Push (high) @ 230#
50' Keg Carry @ #2 keg

Metcon

AMRAP 20:
1 Curtis P, 95#
2 Burpees
3 KBS, 1.5 pood
2 Curtis P, 95#
4 Burpees
6 KBS, 1.5 pood
3, 6, 9; 4, 8, 12; etc...
Completed Round of 6, 12, 18 + 7 + 5

Metcon

Work Capacity
AMRAP 20:
1 Deadlift, 365#
10 KTE
15 Burpees
8R + 1 + 4

Durability
Chaos Pushup 3x8
Banded sprint steps - quick steps

Metcon

3 RFT:
75 DUs
100' (50' and back) Prowler push (high) @ 290#
20 Thrusters @ 45# BB
16:35

Cup vs Lonestar

L

15p (Thurs Jan 12)

15p

Metcon

Work Capacity
AMRAP 9 (not all out, steady pace w/ good form):
9 DL, 225#
9 Pullups
9 KTE
3R + 5

Durability
Rear Neck 3×15 @ 72#

Strength

Baseline
Death March

Strength
A.  Snatch lift off w/ 3 sec hold just off floor, then 3 sec hold at knee, then into hang power snatch
6 sets @ 94# - 104# - 116# - 133# - 133# - 133#

B.  Back Squat
3x5 @ 145# - 185# - 225#
1x3 @ 255#
6x2 @ 290#

C1.  Step-ups 4x6 ea
1 - Suitcase, 2 1.5 pood KBs
2 - Front Rack, 2 1.5 pood KBs
3 - OH , 2 1 pood KBs
4 - 1 OH + 1 Suitcase, 1 pood KBs
C2.  Unsupported dead stop DB Row 4x6 ea @ 60# - 60# - 65# - 65#

D1.  Reverse Hyper 4x12 @ 180#
D2.  Victory Raise 3x8 w/ 20# DBs

Sta/Str

SL stand w/ stability ball w/ partner perturbation

Max DUs in one set - 86

GH Raises 4x8 w/ 22# vest

15p

Str/Aux

A1.  Back Extensions 4x15 w/ 45# plate
A2.  Tip Toe Wall Sit 4 x 1 minute w/ 45# plate

B1.  SL hip extensions 3x8 ea (slow eccentric on set 2)
B2.  Nordics 3 sets x 3 eccentric, 3 controlled return