Speed 7.4

Deadbug Home Position x 120 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Low Shuffle Drill 3 sets:
5 yards down and back x 3

Sprint 40 yards x 3 - first 2 w/ 13.2# vest
Sprint 50 yards x 3 - first 2 w/ 13.2# vest

5 Rounds, each AFAP (not timed), with ~1 min rest between Rounds:
Run 25 yards and back
1 DBall Clean (100#) + 1 Burpee x 3
Run 50 yards and back

Metcon

4 RFT:
20 Burpees
20 (10 per side) DB Hang Power Snatches, 45#
CAP = 17 min
Average = 12 min
Advanced = 10 min
9:45

Glow 4.3

SL Eccentric Hip Extensions off GHD 3x8 ea
GHD Blackburns w/ 5# plates 3x8

A.  3 Position Power Snatch 2 sets @ 115#, 3 sets @ 125#
B.  3 Position Power Clean 2 sets @ 170#, 3 sets @ 180#
C.  Snatch Pull 3x3 @ 140# - 150# - 160#

Yoga

Field - Beep

Beep Test
LT = L10 S3
PR = L10 S6
L10 S8 (PR)

EMOM 24 (8 Rounds):
1st min - 3 DBall Cleans, 100#
2nd min - 8 Burpees
3rd min - 150 yard shuttle run (50 and back, 25 and back)
Rx'd

Metcon

Banded Hip Flexors
Banded Pedal Wheels
Banded Ankle Inversion/Eversion

5 RFT:
100' (50' and back) Prowler Push @ 270#
7 Strict Pullups
10 Back Squat, 205#
17:58

Neck
Banded Sprint Steps

Aux

4 Rounds:
Front plank w/ banded valslide hip abduction x 20 ea
Supine banded valslide frog curls w/ hip thrust x 12
Tabletop banded valslide hip extensions x 20 ea
Supine banded valslide leg curls x 12

Metcon

FT:
20 down to 10 rep rounds of
KBS, 1.5 pood
Pushups
165 total reps each
18:51

Glow 4.2

In-Place Horizontal sprints
Band Pull-Throughs

A.  Hang Power Clean 2x2 @ 180# - 190#
B.  Power Snatch 1x3 @ 135#, 2x2 @ 140#
C.  Clean Pull 1x3 @ 190#, 4x2 @ 205# - 205# - 215# - 215#
D. OHS 3x3 w/ 45# BB
E. BB Rows 4x8 @ 115# - 115# - 135# - 135#

Eccentric Full GH Raises 4x8 @ BW

Strength

SL Lateral Jumps
Hip Flexors
Pedal Wheels

A.  BB Hip Thrusts
2x10 @ 315#
2x8 @ 405#
2x6 @ 495#
1x30 @ 225#

B.  BB Front Rack Bulgarian Split Squats 3x6ea @ 135#
C.  KB Step-Ups 3x8 ea w/ 16kg KBs

3 Rounds:
30 sec Air Dyne hard
Banded Painful Unknowns x 10
Rest as needed

Field - 50/50s

20 x 50m sprints (sub 9 secs) then jog 50m every 40 secs
Rx'd

Str Sta

2 minutes Front Squat @ 85% (245#)
4 minutes rest
2 minutes Front Squat @ 70% (205#)
4 minutes rest
2 minutes Front Squat @ 55% (160#)
8 - 12 - 18

Metcon

3 RFT:
800 meter Run

8 DL, 365#

CAP = 23 mins

19:49

Metcon

4 RFT:
400 meter Run
9 DL, 155#
7 HPC, 155#
5 PP, 155#
CAP = 20 mins
15:42

Glow 4.1

3 sets:
Banded KBS x 20 - 1.5 pood, Blue
Valslide Pikes x 12
Side Plank under to extension w/ 10# DB x 10 ea
GHD Hold at midline x 30 sec

A.  Hang Power Snatch 1x3 @ 135#, 1x2 @ 140#
B.  Power Clean 1x3 @ 180#, 2x2 @ 190#
C.  Push Press 1x3 @ 170#
D.  Push Jerk 1x2 @ 180#, 1x2 @ 170#

Aux

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

Speed 7.3

2 Rounds:
High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

3 Rounds, 10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

3 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

EMOM 20:
Odd - Run 200 yards (100 & back) in 40 secs or less
Even - Run 100 yards in 20 secs or less
Rx'd

Speed 7.1/7.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 30 x 3
Accel 10, sprint 40 x 3

EMOM 12 w/ 13.2# vest:
100 yard sprint
1st 4 in 14 secs
Last 8 in 15 secs

Metcon

Low Box Drills

Death by Deadlift (205#)
LT = 15R + 11
16R + 6 (142 total)

Metcon

AMRAP 7:
3 Thrusters, 100#
3 Pullups
6 and 6, 9 and 9, etc
LT = Round of 12 + 15 + 1
Round of 15 + 3  (93 total)

4 Rounds:
Banded kneeling hip extensions L/R x 10 ea
Banded side kneeling hip abduction x 10 ea
Banded front plank hip flexion to opposite hip extension x 8 ea

Glow 3.3

Bottom-up KB Press

A.  Power Snatch 2x2 @ 140# -  150#, 1x1 @ 160#, 1x2 @ 140#
B.  Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 205# - 185#
C.  Snatch Pulls 2x3 @ 140#, 2x2 @ 150# - 160#, 1x1 @ 165#

Weighted Back Extensions 3x15 w/ 25# plate

Speed 6.4

Deadbug Home Position x 120 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Miller Test
LT = 51
51

L Drill x 2
Sprint-Backpedal 5-10-5 x 2

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

Sprint 40 yards x 3 - first 2 w/ 13.2# vest
Sprint 50 yards x 3 - first 2 w/ 13.2# vest