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