Str/Sta

EMOM 12:
First 6 mins: 1 Back Squat, 275# + 3 Box Jumps, 24"
Last 6 mins:  8 Burpees + 3 Box Jumps, 24"
Rx'd

Metcon

4 RFT:
122# Sandbag bear hug carry around driveway
15 KB Goblet Squat, 1.5 pood
15 KB SDLHP, 1.5 pood
8:59

Str/Aux

BB Rows 4x10 @ 135#
Banded BB RDL 4x8 @ 95#
L-Sit Bottom-Up KB Press 3x8 ea w/ 1 pood KB
BB Front Raise 3x10 @ 45#
DB Lateral Raise 3x15 @ 15#

3 sets:
Kneeling AB Wheel x 20
20# Med Ball to Toes x 12 ea

Metcon

5 RFT:
4 DBall Cleans, 100#
8 Bench Press, 205#
20 KBS, 1.5 pood
16:47

Metcon

EMOM 10:
Odd - 12 Burpees
Even - 12 Thrusters 75#
Rx'd

Core

3 Rounds:
20# Med Ball to Toe x 10 ea
Kneeling Rotations w/ Ball Slam 20# x 12 ea
Half Kneeling Med Ball 20# chops to opposite knee x 12 ea
Front Plank knee to opposite elbow into hand to opposite foot x 10 ea
Spread Eagles x 30

Str/Sta

EMOM 20:
1 x 315# DL

GH Raises 3x8 @ BW

Metcon

10 RFT:
3 HPC, 165#
6 Burpees
9 Back Extensions
9:46

Metcon

27-21-15-9 FT:
Wall Balls, 20#, 10'
Slam Balls, 40#
8:57

Metcon

FT:
10 down to 1 of 185# FS
10 up to 100 of DUs
31:57

Metcon

2 RFT:
50 Thrusters, 95#
50 Burpees
CAP = 27 mins
22:42

Metcon

3 RFT:
30 GHD Situps
60 Walking Lunges (L+R=2)
14:34

Leg Board

Metcon

Rest 5 mins btwn each wod:

2 RFT:
80 DUs
40 Air Squats
20 DL, 185#
9:36

15-12-9 FT:
GHD Situps
Back Extensions
KBS, 1.5 pood
4:56

9-12-15 FT:
HPC, 135#
Burpee
7:53

AZ Rugby Fest Dec 5-7

Metcon + Core

5 RFT:
15 GHD Situps
15 KBS, 1.5 pood
6:48

3 Rounds:
Parallette Shoot Throughs x 10
Side Plank w/ top foot elevated on bench 30 sec ea

Metcon

AMRAP 10:
20 Wall Balls, 20#, 10'
10 PC&J, 95#
20 Wall Balls, 20#, 10'
10 PC&J, 135#
20 Wall Balls, 20#, 10'
10 PC&J, 155#
20 Wall Balls, 20#, 10'
Max reps PC&J, 185# in remaining time
2 reps @ 185#

GH Raises 3x8
Side Ab Raise 3x8ea, 10# x 2, 15# x 1
Nordics 3 x 3/3

5 Min Core

Metcon

A.  BB Hip Thrusts 4x15 @ 225# - 225# - 315# - 315#

33-27-21-15-9 FT:
Row for Cals
KBS, 2 pood
14:02

B1.  BB Bulgarian Split Squats 3x8 ea @ 135#
B2.  One Leg Box Squats 3x5 ea w/ 10# plates

C1. BB Hamstring Valslide Eccentrics 3x8 @ 95#
C2. Bulgarian hip hinges 2x8 ea leg ea arm w/ 20 kg KB
C3. Lateral Med Ball pass 3x10 ea

Banded Hip Flexors
Banded Pedal Wheels
The Banded March

Metcon

FT:
9 HPC, 185#
10 Slam Balls, 40#
6 HPC, 185#
20 Slam Balls, 40#
3 HPC, 185#
30 Slam Balls, 40#
6:04

Metcon

AMRAP 12:
35 DUs
25 Air Squats
10 Devil Press, 15#
5R + 15

Core/Aux

SL Banded Hip Thrusts 3x15 ea
SL Eccentric hip extensions off GHD 3x8 ea

Band Resisted Skips

Regular Heel Down Hamstring Bridge 3x10 @ 115#

3 Rounds:
Banded fire hydrant x 20 ea
Banded straight leg to knee tuck w/ in out at each position x 10
Banded leg raises w/ abduction x 10
Front Plank Ankle Banded In-Outs x 15
DB Reach under to extension w/ 10# x 10 ea

Field 10/10 Pre AZ

Alt Contralateral Deadbug
Sprint Prep Sequence

Beep Test
LT/PR - L10S4
L10 S6 PR

Oly 8

Band Resisted Jump

A.  2 Snatch Pulls + 1 PS
2 sets @ 145#
2 sets @ 155#

B.  PS
4x1 @ 165# - 170# - 165# - 170#

C.  2 Clean Pulls + 1 PC
2 sets @ 185#
2 sets @ 195#

D. PC
2x2 @ 205# - 215#
3x1 @ 225# - 235# - 245# PR

E.  Snatch Shrugs 3x3 @ 215#
F.  Clean Shrugs 3x3 @ 290#

G.  BB Rows 3x8 @ 135#
H.  SL BB RDLs 3x6 ea @ 115#

Metcon

Banded Hip Thrusts
Banded Painful Unknowns

FT:
20 KBS, 2 pood, then
3 Rounds:
8 DBall Cleans, 100#
6 Burpee Pullups
Run 2 laps around backside of building, then
20 KBS, 2 pood
12:33

Forward/Reverse Sled Drag

2 Rounds, 2 min rest between:
30 sec each exercise, no rest btwn:
Leg Raises
Straight Leg to Knee Tuck
Leg Raises w/ Hip Lift
Front Plank knee to elbow
Front Plank knee to opposite elbow
Large Flutter Kicks
6 inch hold

Metcon - The Ghost

6 Rounds for reps:
1 min Cal Row
1 min Burpees
1 min DUs
*Rest 1 min btwn rounds
LT = 455 total (94-83-63-75-71-69)
107 - 99 - 84 - 86 - 83 - 76
Total = 535

Read Neck 3x20 @ 50#
Side Neck 3x15 @ 50#
Lat Pulldowns 3x10 @ 135#

Yoga + Yoga Core

Field 9/10 pre AZ

3 Rounds:
2 minutes to complete:
7 Squat Clean Thruster @ 135#
300 yard shuttle Run (as 6 50 yard intervals)
*Rest 2 mins btwn
1:45, 1:45, 1:49

Skip Sequence x 2

Sprints, in yards
10 x 2
20 x 2
30 x 1
20 x 1
10 x 2

1.5 mile run
Goal = sub 12
11:45

Hip Flexors
Pedal Wheels

Oly 7

A.  3 Position Power Snatch (floor, below knee, high hang)
2 sets @ 135# - 145#

B.  Power Snatch
2x3 @ 145# - 155#
4x1 @ 160# - 165# - 170# - 170#

C.  3 Position Power Clean (floor, below knee, high hang)
2 sets @ 170# - 185#

D.  Power Clean
3x2 @ 195# - 205# - 210#
3x1 @ 215# - 215# - 220#

E1.  BB RDLs 3x8 @ 155#
E2.  Weighted Back extensions 3x12 @ 25#

Simple FS Press BS DL 12

Reverse Hypers 3x12 @ 180#
Machine Rows 3x10 @ 90#

All 3x1:
FS 275#
Press 190#
BS 355#
DL 425#

Kneeling Ab Wheel 3x20
Standing Lat Pulldowns 3x15 @ 60#

Prowler 8x100' @ 200#

Metcon

50 Pushups
25 Air Squats
3 DBall Cleans, 100#
40 Pushups
50 Air Squats
6 DBall Cleans, 100#
30 Pushups
75 Air Squats
9 DBall Cleans, 100#
20 Pushups
100 Air Squats
12 DBall Cleans, 100#
19:47

Stamina

EMOM 20:
Odd - 5 Bench Press, 185#
Even - 12 GHD Situps
Rx'd

Metcon

3 RFT:
25 Med Ball Cleans, 20#
25 Burpees
25 KBS, 1.5 pood
LT = 15:45
14:48

Simple BS DL 11

BS 3x3 @ 340#
DL 3x3 @ 415#

Banded GH Raises 3x10

Yoga

Oly 6

A.  3 Position Power Snatch (floor, below knee, high hang)
2 sets @ 125# - 135#

B.  Power Snatch
2x3 @ 145# - 155#
4x1 @  160# - 165# - 170# - 170#

C.  3 Position Power Clean (floor, below knee, high hang)
2 sets @ 170# - 185#

D.  Power Clean
3x3 @ 195# - 205# - 205#

E.  Power Clean and Jerk
1x2 @ 185#
3x1 @ 205# - 215# - 215#

Simple FS Press 11

Press 3x3 @ 180#
FS 3x3 @ 260#

DB Step-Ups 3x10 ea @ 45#

Field 8/10 pre AZ

Alt Contralateral Deadbug
Sprint Prep Sequence

Beep Test
LT/PR = L10S2
L10 S4  PR

Reverse OH Med Ball Toss x 10
Coil med ball throw to sprint  x 4
Med ball sprint starts x 6

Sprints, in yards:
10 x 2
20 x 2
30 x 1
60 x 1
10 x 2

Str

SL Banded Hip Thrusts 3x20 ea
SL Explosive Box Step-Ups 3x6 ea

A1. Strict Pullups 4x8
A2. Rear Neck 3x20 @ 50#
A3. Side Neck 3x15 ea @ 50#

B.  Triple Threat Hamstring Bridge 3 sets @ 65#
Long toes down x 8 w/ 5 iso hold on last rep
Medium toes down x 8 w/ 5 iso hold on last rep
Regular heels down x 8 w/ 5 iso hold on last rep

C1. DB Bench Press 3x10 @ 70# - 80# - 90#
C2. DB Rows 3x10 ea @ 70#

Metcon - CF Open 20.2

AMRAP 20:
4 DB Thrusters, 50#
6 TTB
24 DUs
10R + 4

Ankle band inversion/eversion

Simple BS DL 10 + Oly 5.2

SL Lateral Jumps
Reverse Hyper 3x10 @ 180#
Balance oval

BS 3x5 @ 320#
DL 3x5 @ 390#

A.  Snatch Pulls 3x3 @ 190#

B.  Power Snatch
2x2 @ 145# - 155#
4x1 @ 160# - 160# - 165# - 165#

C.  Clean Pulls 3x3 @ 240#

D.  Power Clean
2x3 @ 185# - 190#

E.  Power Clean and Jerk
2x2 @ 170# - 180#
3x1 @ 190# - 210# - 210#

Hip Flexors, Pedal Wheels

Field 7/10 pre AZ

2 Sets:
Alt Contralateral Deadbug
Sprint Prep Sequence

Short sprint w/ cone circle x 2 ea
Short sprint w/ side step x 2 ea

400 meter Run x 1 TT
LT/PR 1:08
1:03 PR

Sprints, in yards:
Accel 10, sprint 10 x 3
Accel 10, sprint 20 x 2
Accel 10, sprint 40 x 3

Metcon

3 RFT:
24 GHD Situps
12 DBall Cleans, 100#
36 DUs
11:02

Simple FS Press 10 + Oly 5.1

Ankle/Knee Band Walks

FS 3x5 @ 245#
Press 3x5 @ 170#

A. Snatch Shrugs 3x5 @ 215#
B. Clean Shrugs 3x5 @ 275#

C.  3 Position PS (floor, below knee, high hang)
2 sets @ 120#
3 sets @ 125#

D.  3 Position PC (floor, below knee, high hang)
2 sets @ 160#
3 sets @ 175#

Oly 4.2

A. Snatch Shrugs 3x5 @ 205#
B.  Snatch Pull 4x5 @ 155# - 155# - 175# - 175#
C.  Power Snatch 2x2 @ 135# - 145#, 4x1 @ 155# - 160# - 155# - 160#
D. Power Clean and Jerk 2x2 @ 170# - 180#, 4x1 @ 190# - 205# - 190# - 205#

Ab Wheel 3x10

Field 6/10 pre AZ

Alt Contralateral Deadbug
Sprint Prep Sequence
Wall Drills
Arm Swings
Skip Sequence

40 yd Ladder Sprint x 2
Pro Agility x 2
L Drill x 2
5-10-15 Run Backpedal x 2

400 meter Run x 2
*Rest 1 min btwn
LT = 1:13, 1:20
1:10, 1:19

Sprints, in yards:
10 x 2 w/ 13# vest
10 x 2
20 x 2 w/ 13# vest
30 x 1
40 x 1
50 x 1

Simple FS Press BS DL 9

All 4x1:
FS 260#
Press 180#
BS 340#
DL 415#

Metcon

21-15-9 FT:
DL 315#
Burpees
CAP = 12 mins
8:55

Oly 4.1

A.  Clean Shrugs 3x5 @ 275#
B.  Clean Pulls 4x5 @ 230# - 230# - 240# - 240#
C.  Power Cleans 2x3 @ 185#, 3x2 @ 195#
D.  Rack Jerks 4x2 @ 185# - 195# - 205# - 205#

Metcon - CF Open 20.1

10 RFT:
8 PS, 95#
10 Bar facing Burpees
19:08

Field 5/10 pre AZ

Alt Contralateral Deadbug
Sprint Prep Sequence

Miller Test
LT/PR = 51
52

Sprints, in yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2
Sprint 10 x 2
Sprint 20 x 2
Sprint 30 x 1

400 Meter Runs x 2
*Rest 60 secs btwn
1:13, 1:20

Simple BS DL 8

Frog pumps 3x30

BS 4x3 @ 320#
DL 4x3 @ 390#

Metcon

FT:
300 DUs
*Every minute that passes do 4 burpees
8:46

Simple FS Press 8

FS 4x3 @ 245#
Press 4x3 @ 170#

Metcon

FT:
Run 3 laps around back part of building
21 Burpee Pullups
Run 2 laps around back part of building
15 Burpee Pullups
Run 1 lap around back part of building
9 Burpee Pullups
12:53

Banded Sprint Steps

Forward/Reverse Sled Walks

Oly 3.2

Weighted Box Jumps
Banded Step-Ups

A.  PC&J
2x2 @ 170# - 180#
5x1 @ 190# - 200# - 190# - 200# - 200#

B.  Rack Jerks
4x2 @ 185#

Metcon

AMRAP 20:
5 Thrusters, 135#
10 Burpees
9R

Simple BS DL 7

Reverse Hypers 3x12 @ 180#
Banded Hip Thrusts 3x20

BS 4x5 @ 300#
DL 4x5 @ 370#

MDA fitness challenge

Max reps in 1 minute with 2 min rest btwn:
Air Squats
Pushups
Crunches
Jumping jacks
62 - 55 - 74 - 100

Metcon

50-30-10 FT:
GHD Situps
Wall Balls, 20#, 10'
14:38

Field 4/10 pre AZ

CL Deadbug
Sprint prep sequence

80-60-40 (yards)
4x4 w/ 1 min rest btwn reps, 2 min rest btwn sets
*Complete in 34 secs or less
Rx'd

Simple FS Press 7 + Oly 3.1

FS 4x5 @ 230#
Press 4x5 @ 160#

A.  2 Snatch pulls + 2 PS
2 sets @ 130#
3 sets @ 140#

B.  2 Clean pulls + 2 PC
2 sets @ 180#
3 sets @ 190#

C.  PS
2x2 @ 135# - 145#
5x1 @ 155# - 160# - 155# - 160# - 160#

D.  Clean Shrugs 4x5 @ 255#
E.  Snatch Shrugs 4x5 @ 195#

Core + Aux

8 Min Core, 45 sec on, 15 sec off:
Front Plank open-close
Pushup Knee Drives
Crucifix
Leg Flutters
Front Plank hip rocks
Front Plank KTE
Bicycle crunch
Russian Twist (no weight legs off floor)

RDLs 3x10 ea w/ 1 pood KB
SL Banded hip thrusts 3x20 ea
GH Raises 3x8 w/ 13# vest

Metcon

AMRAP 10:
1 HPC, 135#
1 Lateral Burpee over BB
1 HPC, 135#
2 Lateral Burpees over BB
1 HPC, 135#
3 Lateral Burpees over BB
...
LT = 13R + 1 + 1
13R + 1 + 8

Field 3/10 pre AZ

Contralateral Deadbug

Sprint Prep Sequence

Beep Test

PR/LT L9S1
L10 S2

2 Rounds:

High Knee Lunge

Short skips

Out-In / In-Out skips

High Knee A/B skips/steps

High skips

Straight leg skips

4 Cone Box Drill x 2 ea

Coil med ball throw to sprint x 4

Med ball throw to sprint x 4

Sprints, in yards:

Accel 10, sprint 10 x 3

Accel 10, sprint 20 x 2

Accel 10, sprint 30 x 2

Oly 2.2 + Metcon

Knee Jumps
Heidens
Banded Face Pulls w/ ER
Banded KBS

A.  3 Power Snatch + 2 Snatch Pulls
2 sets @ 135#
3 sets @ 145#

B.  Power Clean and Jerk
2x2 @ 170# - 180#
4x1 @ 190# - 190# - 195# - 190#

EMOM 6:
2 DL, 315#
5 Burpees
9 KBS, 2 pood
Rx'd

3 sets:
SL Raises w/ pulses at 6" and top x 10
Strict KTE x 6

Simple FS Press BS DL 6

FS 5x1 @ 245#
Press 5x1 @ 170#
BS 5x1 @ 320#
DL 5x1 @ 390#

Oly 2.1

A. 3 Position Power Snatch (floor, below knee, high hang)
2 sets @ 125#
3 sets @ 135#

B. 3 Position Power Clean
2 sets @ 180#
3 sets @ 190#

C.  Clean Shrugs 4x5 @ 285#
D.  Snatch Shrugs 4x5 @ 205#

Metcon

21-15-9 FT:
1.5 pood KBS
Burpees
LT = 3:58
3:36

Field 2/10 pre AZ

Contralateral Deadbug
Sprint Prep Sequence
Wall Drill

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

Sprints:
10 yards x 3
20 yards x 2

Metcon

FT:
75 DUs
75 Back Squat, 45#
75 Back Extensions
75 DUs
75 Burpees
75 PP, 45#
75 DUs
CAP = 34 mins
25:12

Front Plank w/ 45# plate 3 x 1 minute
SL KB Swap
Hip Flexor KB lift/hold

Simple BS DL 5 + Oly 1.2

BS 5x3 @ 300#
DL 5x3 @ 370#

Clean Pull 3x3 @ 225#
Snatch Pull 3x3 @ 185#
Jerk 1x3 @ 170#,  2x2 @ 180#

FT:
50 DBall Cleans, 100#
*Every minute - 4 Burpees
6:53

Metcon

AMRAP 20 w/ 1.5 pood KB:
With each arm, right first:
10 suitcase DL, 8 HPC, 6 HPS, 4 Thruster, 2 strict press
4R + 10 + 8 + 6 + 4 + 2 + 10 + 8 + 1

Yoga

Metcon

BB Hip Thrusts
4x10 @ 315# - 315# - 405# - 405#
1x25 @ 225#

AMRAP 9:
9 Devil Press, 25#
18 Wall Balls, 20#, 10'
45 DUs
3R + 1

Simple FS Press 5 + Oly 1.1

FS 5x3 @ 230#
Press 5x3 @ 160#

Hang Power Snatch 2x2 @ 135#
Power Snatch 3x3 @ 150#
Hang Power Clean 2x2 @ 165# (90% of 185#)
Power Clean 3x3 @ 185#

Metcon

3 rounds for max reps:
1 min Burpees
1 min Wall Balls, 20#, 10'
1 min HPC, 115#
1 min KBS, 1.5 pood
1 min Front Plank (each sec is a rep)
*Rest 1 min btwn rounds
139 - 125 - 115
All planks UB

Core/Aux

4 Sets:
Valslide Pikes x 10
Valslide eccentric leg curls x 10
Valslide SL hip flexion to abduction x 10 ea
Reverse Crunch w/ eccentric x 12
Side Plank reach under to extension w/ 10# DB x 10 ea
Russian Twists, 20# ball x 20 ea

Banded GH Raises 3x8
Bulgarian Hip Hinges 2x8 ea leg ea arm

Field 1/10 pre AZ

W/U / Skill:
Deadbug Contralateral x 6
Sprint Prep Sequence
Seated Arm swing
High Knee A and B skips and steps
High skips
In-Out and Out-In skips

EMOM 12:
100 yard sprints
*14 secs or less
Rx'd

Sprints, in yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2

Simple BS DL 4 + Metcon

SL elevated glute bridge

BS 5x5 @ 280#
DL 5x5 @ 345#

EMOM 20:
10 Burpees
5 Pullups
1 PC&J @ 185#
9R + 10 + 2

Metcon

EMOM 12:
1 - 20 Pushups
2 - 10 Devil Press, 15#
3 - 10 DB HPCs, 45#
Rx'd

Simple FS Press 4

FS 5x5 @ 215#
Press 5x5 @ 150#

Side Box Step-Up 3x8ea @ BW
DB Front/Side Raise 3x8ea w/ 15#

Metcon

21-18-15-12-9 FT:
KBS, 1.5 pood
Thrusters, 75#
9:46

Metcon

5 RFT:
5 DBall Cleans, 100#
10 Devil Press, 15#
5:53

Metcon

Alternating Plyo Steps

Band Resisted Deadbugs

AMRAP 20:
1 Round of DT, 155#

2 Rounds of Cindy

3R + DT + 1 Cindy + 2 pullups

Chaos Pushup 3x8

Bottom-up KB Bench Press 3x8 @ 26#

Metcon

10 RFT:
Sandbag Carry around driveway, 122#
2 Back Squat, 315#
10 GHD Situps
29:46

Core

3 sets:
Pillar Hold w/ Alt reach x 10 ea
Straight Leg 6" pulse into feet elevated pulse x 10
Russian Twists w/ 20# med ball x 15 ea
Captain Morgans w/ Vertical support x 6 ea per side
Stir the Pot x 10
Clam Shell Crunch x 10 ea
Fire Hydrant Bear Jack x 10 ea

Simple DL 3 + Metcon

Reverse Hypers 4x10 @ 180#
DB Rows 4x10 @ 70#

DL 5x1 @ 370#

FT:
50 Cal Row
50 Burpees
50 Slam Balls, 40#
11:31

Metcon

AMRAP 5:
Power Clean and Jerk, 165#
20

3 Rounds:
15 Back Extensions w/ 30 sec hold at top on last rep

Simple FS BS Press 3

FS 5x1 @ 230#
BS 5x1 @ 300#
Press 5x1 @ 160#

DB bench press single arm alt 3x10 ea @ 70#

Metcon

15-12-9 FT:
135# Power Clean and Jerk
Pullups
CAP = 11 mins
10:18

Beach 5s (Sat Aug 10)

Metcon

Death by 100# Dball Clean
10R + 4

Sta/Core/Aux

Reverse Tabata L Sit (10 secs work/20 secs rest x 8)
Rx'd

Hip Flexors
Pedal Wheels
Knee Band Extensions

Sta

4 Rounds AFAP:
Run to end of block and back
50 DUs

Str

BB RDLs elevated eccentric 5x8 @ 95# - 115# - 135# - 155# - 155#

BB Rows 4x8 @ 135#
Rogue block plyo Pushups (2 sets head on, 2 sets sideways) 4x8

Banded GH Raises 3x8
SL stability ball leg curls 3x8 ea

Yoga

Metcon

5 RFT:
Slam Balls, 40# x 5
Devil Press, 15# x 7
Burpees x 9
DUs x 12
13:03

Field

Wall Drill
Lean Fall Run
Short sprints w/ cone circle
Short sprints w/ side step

Coil med ball throw to sprint x 4
Med ball sprint x 4

10 yard sprint x 4
20 yard sprint x 4

400 meter Run x 3 - Rest 2 mins btwn
1:26 all three

Simple BS DL 2 + Metcon

Contralateral Band Resisted Deadbug 3x6 ea
Band Resisted Glute Bridge 3x20

BS 5x3 @ 280#
DL 5x3 @ 345#

Three 5 minute AMRAPs w/ 1 min rest btwn:
AMRAP 5:
Row 500 meters
Max Rep Devil Press, 25#

AMRAP 5:
150 DUs
Max Rep Burpee Pullups

AMRAP 5:
Row 500 meters
Max Rep Devil Press, 25#

21 - 5 - 14

Machine Hip Abduction/Adduction

Simple Press 2

Press 5x3 @ 150#

Simple FS 2 + Metcon

FS 5x3 @ 215#
Strict Pullups 5x6 @ BW

BB Bulgarian Split Squats 3x8 ea @ 135#

AMRAP 15:
Clean Pull + PC + HPC @ 175#
3 Pullups
6 Pushups
9 Air Squats
9R + 1 + 3

Field

Beep Test
LT = L7 S10
L9 S1

10 yard sprint w/ 13# vest x 8
20 yard sprint x 4

Stamina

AMRAP 60 ascending ladder:
1 Man Maker, 45# - incr by 1
1 Curtis P, 95# - incr by 1
2 Lateral Burpee over ballistic block - incr by 2
250 Single Unders - stays the same
5R + 6 + 6 + 12 + 34

Metcon

7 Sets, each for time:
25 Air Squats
15 Burpees
*Rest 2 minutes between
1:04, 0:59, 1:02, 1:07, 1:12, 1:15, 1:13

Simple BS DL 1

BS 5x5 @ 260#
DL 5x5 @ 320#

4 sets:
Reverse Hyper iso hold x 20 sec @ 50#
Band resisted reverse crunch x 10

Metcon

AMRAP 9:
7 GHD Situps
5 DL 225#
9 DB HPC 45#
5R + 7 + 5

Sta

Offset KB Carries w/ 1.5 and 1 pood:
2 Rounds:
100' Double OH
100' Farmers
100' OH + Farmers
*1200' total

Simple Press FS 1

Press 5x5 @ 140#
FS 5x5 @ 205#

DB Reverse Incline Curls 3x20 @ 15#

Metcon

FT:
1 Mile Run
50 FS 95#
50 Burpees
1k Row
CAP = 30 mins
26:27

Metcon

Death by 1.5 pood KBS + Pushups
EMOM: 1 KBS increasing by 1 each round + 5 Pushups remaining the same each round
20R + 14

Sta

AFAP:
100 Air Squats
90 (L+R=2) Walking Lunges
80 Glute Bridge
70 Pushups
60 KBS, 44#
50 Hanging Knee Raise
40 TRX Supine Rows
30 Slam Balls, 20#
20 Ab Wheel (kneeling)
10 Burpees

Sta

3 sets:
20 Back Extensions
20 KBS, 1.5 pood
20 Pushups
50 (L+R=1) Flutter Kicks
60 sec Front Plank

Metcon

AMRAP 10:
10 GHD Situps
3 Power Snatch, 135#
7R

Sta / Core

3 Rounds:
SL elevated Glute Bridge x 12 ea
Side Bridge w/ Top Leg March x 10 ea
1 pood Goblet Split Squat x 10 ea
Adduction Plate Kick x 5 ea
4 Way Deadbug slow x 5
Valslide Pikes x 10
AB Wheel x 10

4th of July

FT:
243 DUs
56 Burpees
34 DBall Cleans, 100#
13 Thrusters, 135#
1 Mile Run
LT = 39:35 w/ 242 DUs
38:50

Bloodfest 7s

7p

7p

Metcon

EMOM 10:

1 STO, 155#

1 DBall Clean, 100#

5 Burpees
*1st 5 rounds do strict press, last 5 do PP
Rx'd

Sta/ Str

Forward/Reverse Sled Walk

The Banded March

Weighted Strict Pullups @ 26#: doubles and singles + drop sets to BW

7p

Yoga

7p

Str/Sta

SL Banded Hip Thrusts 3x20 ea
SL Eccentric hip extensions off GHD 3x6 ea

EMOM 5:
3 Position Power Clean @ 165#

EMOM 5:
3 Position Power Snatch @ 135#

GH Raises 3x8 @ BW - 13# - 13#

Pedal Wheels

Metcon

AMRAP 12:
3 Trap Bar DLs, bar + 270#
9 Burpees
15 KBS, 2 pood
5R + 1

Reverse Hypers 3x10 @ 180#
Banded Sprint Steps - quick

Field

EMOM 8:
100 yard sprint
*15 secs or less

Rest 4 minutes

Half-Gassers x 8
*Rest 50 secs btwn
*18 secs or less
Rx'd

Coil med ball throw to sprint x 4
Med ball sprints x 4

Metcon - Quarter Gone Bad

5 Rounds for reps, 15 sec work, 45 sec rest:
Thrusters, 135#
Pullups
Burpees
85 reps

Stamina

4 Rounds every 2 minutes:
50 DUs
10 GHD Situps
Rx'd

Metcon

10-8-6-4-2 of 185# Power Cleans
70# Ballistic Block carry around driveway after rounds of 10, 8, 6, 4
*Bear hug carry after rounds 1 and 3, OH carry after rounds 2 and 4
9:36

Metcon - Murph

FT w/ 20# vest:
Run 1 mile
20 Rounds of: 5 Pullups, 10 Pushups, 15 Air Squats
Run 1 mile
CAP = 60 mins
59:50

7p

Metcon

2 RFT:
50 DB Walking Lunges (L+R=2), 45#
50 Burpees
19:13

Core/Aux

3 Rounds:
Kneeling SL sit back to thrust @ 95# BB x 10 ea
Banded Plank side step to hop together x 12
Banded SL Kneeling Hip extensions heel to sky x 20 ea
15# DBs OH Flutter kicks x 30 ea

Bulgarian hip hinges 2x8 ea leg ea arm w/ 1 pood KB
Chaos Carry w/ 1 pood KB

Str/Sta

20 Minute Increasing Ladder:
Front Squat, 205#
DL, 300#
7R + 6

7p (Thr May 23)

Maggotfest 2019

May 16 - May 19
4 games

Yoga

Core

3 Rounds:
Stability Ball Russian Twist w/ 15# DB x 10 ea
Valslide Body Saw x 10
Bench/Stability ball knee tucks x 10
Low Banded cross-body chops x 10 ea
Feet elevated Plank w/ toe touches x 10 ea

Str

Speed Back Squats 3-1-X-1
4x3 @ 185# - 225# - 255# - 275#

3 Rounds:
One leg box squat w/ 10# plates x 5 ea
SL chest pass to UAP catch x 5 ea
Lateral step scoop pass x 4 ea
SL OH toss to SL RDL finish x 3 ea

Metcon

SL Pogo Hops
Hopscotch band activation

3-6-9-12-15-18 FT:
155# Clean Pulls
Lateral Burpees over BB
9:55

20'  Death Crawl w/ 15# DBs

Metcon

Dot Drills
SL explosive Box step-ups
Banded March

3 RFT:
1k Row
10 KTE
20 KBS, 2 pood
21:51

Hip Flexors
Pedal Wheels

Core/Aux

3 Rounds:
10# DB Deadbug x 6 ea
1 pood KB OH Flutter kicks x 20ea
Knee crunch to scissor extension x 8ea
One foot elevated side plank x 30 sec ea
Valslide Eccentric Leg Curls x 10
Mini Band Plank w/ alternating lateral touch x 10 ea
Pike hinge x 5ea

Leg Board

Yoga

Metcon

Alternating Tabata DL 225# and Burpee
LT = 133
134

Eccentric Nordics
Deadbug Chaos Band

Field

Beep Test
*This time waiting for beeps (not continuous)
CAP at L7 S10

Yoga

Touch (Thr May 2)

Sta

25-20-15-10-5 rep rounds AFAP (not for time):
GHD Situp
Back Extension
Kneeling AB Wheel
95# Stiff Leg DLs

Str/Sta

10 down to 1 FT:
Bench Press, 205#
Pullups
24:59

Banded Hip Thrusts 3x25 @ red - red/blue - red/blue

Touch (Thr Apr 25)

Speed 8

Beep Test
PR = L10 S8
LT = L10 S2
L10 S8

With 25# med ball:
Coil Med ball throw to sprint x 4
Med ball throw to 20 yard sprint, hit ground, sprint back 20 yards x 4

Str

A1. BB Hip Thrusts
2x8 @ 315# w/ 1 sec iso hold at top
2x6 @ 405 w/ 1 sec iso hold at top
2x5 @ 495# w/ 1 sec iso hold at top
A2. Cannonball Strict Pullups 6x3

B. BB Bulgarian Split Squats into power skips
3x6 @ 135# into 6 skips each leg

C1. Clean Pulls 3x3 @185#, 3x3 @ 205#
C2. Rear and Side Neck 3 sets each

D. Forward/Reverse Sled Drag

Str

Depth Jumps

SL Lateral Jumps onto block

HBT Front Rack March 2x10 w/ 45# per side

HBT Back Squats 1x10 w/ 45# per side, 3x8 w/ 70# per side

Full GH Raises w/ Eccentric 3x8 @ BW

Aux + Metcon

Bulgarian hip hinges 2x10 each leg each arm w/ 44# KB
Supine feet elevated hip thrusts 2x10 double leg, 2x8 single leg
Stability ball leg curls 3x10

AMRAP 9:
9 Front Squat, 135#
7 Burpees
5 STO, 135#
4R + 9 + 2

A1. Reverse Hypers 3x10 @ 180#
A2. 3 x 200' Prowler Push (50' segments) @ 180#

Field - 80-60-40s

Sprint prep sequence 1
Deadbug Home Position x 90 sec
Wall Drill - single and triple steps

80-60-40 (yards)
4x4 with 1 minute rest btwn reps, 2 min rest btwn rounds
*Complete in 35 secs or less
All in 34 secs or less

Metcon + Str

AMRAP 20:
1 Power Clean, 185#
3 Back Squat, 275#
5 Strict Pullups
15 Burpees
6R

Trap bar walks @ bar + 200#
50' x 2
100' x 4

Touch

Metcon

FT:
20 Back Squat, 225#
Run 1 mile
20 Back Squat, 225#
LT = 14:55
13:00

Hip Flexors
Pedal Wheels
Supine Ring Rows (feet on floor) 4x10

Core + Str

3 Rounds:
Front Plank hip rocks x 10 ea
Crunch hold w/ mini banded 6" In-Out to bent knee reverse crunch x 12
Pushup hold w/ mini banded hip abduction to knee drive x 8 ea
Wall sit w/ mini banded hip abductions x 1 min
Russian Twists w/ 20# ball x 20 ea

Thrusters 10-5-3-1-1-3-5-10
105# - 135# - 155# - 175# - 185# - 165# - 155# - 135#

Speed 7

2 Rounds:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips
High Knee A steps
High Knee B steps
High Knee C steps
Lunge position to forward jump
Lunge position to lateral jump

Sprints:
10 yards x 2 w/ 13# vest
10 yards x 3
20 yards x 1 w/ 13# vest
20 yards x 1
40 yards x 1 w/ 13# vest
40 yards x 1
10 yards x 2 w/ 13# vest
10 yards x 2
20 yards x 1 w/ 13# vest
20 yards x 1
10 yards x 2

Metcon

EMOM 10:
3 DL, 315#

Metcon

3 RFT:
10 Front Squat, 185#
20 KTE
50 DUs
CAP = 14 mins
13:32

Lat machine assisted nordics

Str Isometric 2

A. Back Squat 0/9/0/0
3x3 @ 290#

B1. Full GH Raises w/ eccentric 3 x 8 @ BW
B2. Step-Ups w/ 45# DBs 3 x 8 ea w/ eccentric

Speed 6

2 Rounds:
Alt Contra Deadbug x 6 ea
Sprint Prep Sequence 1

Beep Test
LT/PR = L10 S8
L10 S2

Sprints:
Accel 10, Sprint 10 x 2
Sprint 10 x 2
Accel 10, Sprint 20 x 1
Sprint 20 x 1
Sprint 100 x 2

3 Sets:
Run 100 yards
10 Burpees
Run 100 yards
4 DBall Cleans, 100#
Run 50 yards and back
*Rest 2 min btwn

Sta

Box Jumps w and w/o weight
Depth Jumps

EMOM 8:
Snatch grip DL + Snatch pull + Power Snatch @ 135#

EMOM 8:
Power Clean off boxes x 2 @ 155#

Banded Hip Flexors directly into Banded Sprint steps (one step, quick step)

Rear / Side Neck

Metcon

5 RFT:
5 DL, 275#
10 Burpees
LT/PR = 3:46
3:45

Aux/Core

3 Rounds:
Glute Bridge w/ valslide hamstring eccentric x 10
Front Plank Valslide banded hip flexors x 15 ea
SL Banded kneeling hip extensions on bench x 15 ea
SL Mini Banded hip abductors on bench x 15 ea
SL Banded kneeling hip adductors on bench x 15 ea
Mini banded Heidens around thigh x 6 ea

4 Rounds:
KB Hold flutter kicks x 20 ea w/ 1 pood KB
Valslide Pikes x 10

Field 50/50s

20 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rest 5 minutes
10 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rx'd

Str Isometric 1

A1.  Reverse Hypers 3x10 @ 180#
A2. SL Banded Hip Thrusts 3x15 ea

B.  Back Squat 0/6/0/0
3x3 @ 280# - 305# - 320#

C.  Front Squat 0/6/0/0
2x2 @ 235# - 245#

D.  Deficit DL
3x5 @ 225# - 255# - 275#
2x1 @ 295# - 315#

E. Prowler Push, high
8 x 100' @ 180#

Str Eccentric 6

A.  Back Squat 9/0/0/0 3x3 @ 77.5% (290#)

B.  Front Squat 9/0/0/0 2x2 @ 77.5% (225#)

C1.  GH Raises 3x12
C2.  Russian Twists w/ 20# medball 3x24 ea

Speed 5

Power Skip w/ jog return 8 ea x 10

1 Mile Run
LT = 6:28
6:21

Sprints:
Accel 10, Sprint 10 x 2 w/ 13# vest
Accel 10, Sprint 10 x 1
Accel 10, Sprint 10 x 2 w/ 13# vest
Accel 10, Sprint 10 x 1

Accel 10, Sprint 20 x 1 w/ 13# vest
Accel 10, Sprint 20 x 1

Accel 10, Sprint 30 x 1 w/ 13# vest
Accel 10, Sprint 30 x 1

Accel 10, Sprint 40 x 1 w/ 13# vest
Accel 10, Sprint 40 x 1

Metcon

33 - 27 - 21 - 15 - 9 FT:

95# Thrusters

Pullups

21:44

Forward/Reverse Sled Walks
Sled Sprints

Metcon

5 RFT:
10 Burpees
100' DBall Carry, 100#
15 KBS, 1.5 pood
9:23

Core / Aux

3 Sets:
SL Eccentric Hip extensions off GHD x 8 ea
Seated mini banded hip abductions x 50
Supine back elevated valslide on heel w/ hip abduction x 12 ea
Straight leg 6 inch pump into elevated pump x 10
Mini banded hip flexors w/ crunch hold x 10 ea

Active plantar flexion iso hold 3 x 45 sec

Str Eccentric 5

A.  Back Squat 0/0/0/20 2x1 @ 92% (355#)
B.  Front Squat 0/0/0/20 1x1 @ 92% (265#)

DB Reach under to extension w/ 10# DB 3x10 ea

Speed 4

2 Rounds:
1st round - Deadbug Home position x 90 sec; 2nd round - Alt Contra Deadbugs x 6 ea
Sprint Prep sequence 1
Wall Drill single step x 8 ea
Wall Drill triple step x 4 ea

Miller Test
PR = 51
51

4 Corner Comeback x 2

Reverse OH med ball throw, 40# x 10 total
Coil med ball throw to sprint, 25# x 4
Med ball throw to sprint, 25# x 4

Sprints:
10 yards x 3
20 yards x 1
30 yards x 1
40 yards x 1

Metcon - Loredo

6 RFT:
24 Air Squats
24 Pushups
24 Walking Lunges (L+R=2)
400 meter Run
PR = 26:23
LT = 27:30
24:16

Speed 3

Death by 10 meters
PR = L17 S14
L17 S15

Parachute Sprints
10 yard build up, 30 yard sprint x 4

Sprints:
Accel 10, Sprint 10 x 2
Accel 10, Sprint 20 x 2
Accel 10, Sprint 30 x 2

Z Pattern Run x 2
L Drill x 2

Barefoot Jog / Backward Jog

Field - 50/50s

Seated Arm swing
Spiderman crawl w/ elbow drop
Kneeling Arm swing
Spiderman complex to vertical twist
Staggered Stance Arm Swing

14 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rest 5 minutes
12 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rx'd

Speed 2

2 Rounds:
Short Skips
High Knee A Skips
High Knee B Skips
Outside-In Skips
Inside-Out Skips
High Skips
Straight Leg Skips
High Knee A Steps
High Knee B Steps

Power Skip 8 ea into 20 yard Sprint x 4

RSD Fitness Test:
25 yard sprint intervals scored to nearest 5 yards
6 Rounds of 30 sec on, 35 sec off
Rest 3 minutes then repeat
PR = 1615 yards
LT = 1575 yards
1625 yards

Metcon

Banded Steps-ups
Lat machine assisted nordics

AMRAP 20:
1 Bench press, 225#
5 Strict Pullups
10 KB Goblet squats, 2 pood
10R + 1 + 3

Str Eccentric 4 + Sta

A.  Back Squat 6/0/0/0 3x3 @ 85% (320#)
B.  Front Squat 6/0/0/0 2x2 @ 85% (245#)

Lateral hurdle hop to Heiden onto box

EMOM 30:
1 DL + 1 PC + 1 HPC
*Increase weight every 5 minutes
135# - 155# - 175# - 185# - 195# - 205#

Yoga

Track

3 Rounds:
400 meter run <1:37 - 1 mile pace (6:28)
200 meter jog
300 meter run <1:37
100 meter sprint
300 meter run <1:37
100 meter sprint
Rest 3 minutes
*Minimize rest within the rounds
Rx'd

Str Eccentric 3 + Metcon

Side lying banded clam raise
Side lying hip raise
SL banded seated hamstring curls

A.  Back Squat 9/0/0/0 75% (280#) 3x3
B.  Front Squat 9/0/0/0 75% (215#) 2x2

4 RFT w/ 13# vest:
200 Single Unders
12 Burpee Pullups
16:55

Aux/Str

In place horizontal sprints
KB hip flexor lift
Ankle band inversion/eversion

DB Bench 3x10 @ 70#
DB Rows 3x10 ea @ 70#
Leg extensions 3x12 @ 100#

BW Reverse Hyper w/ mini band hip abduction 3x12
Standing lat pull-down 3x12 @ 60#

Str Eccentric 2 + Metcon

A.  Back Squat 0/0/0/20 2x2 @ 335#
B.  Front Squat 0/0/0/20 2x1 @ 260#

FT:
50 Wall Balls, 20#, 10'
50 DL, 225#
50 Wall Balls, 20#, 10'
Every minute that passes do 5 Burpees
13:49

Speed 1

2 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1

Speed Ladder

Lean Fall Run x 3ea
Short sprints w/ cone circle x 2ea
Short sprints w/ side step x 2ea

In yards:
Accel 10, Sprint 10 x 3
Accel 10, Sprint 20 x 3

3 Hurdle jumps into 10 yard sprint x 3

300 yard shuttle run (100) x 2
*Rest exactly 2 minutes btwn
47.31, 50.78
Average = 49.05

Metcon - DT

5 RFT:
12 DL 155#
9 HPC 155#
6 PJ 155#
PR = 9:31
LT = 11:12
8:25 PR

BB Hip Thrusts 5 reps w/ 5 sec hold, 4/4, 3/3, 2/2, 1/1 @ 225# x 3

Str Eccentric 1

Ankle/Knee Band Walks

A.  Back Squat 6/0/0/0 3x3 @ 82% (305#)
B.  Front Squat 6/0/0/0 2x3 @ 82% (235#)
C. GH Raises 4x10 @ BW

Str / Aux

A1. Weighted Back Extensions 3x15 @ 25# - 25# - 35#
A2. DB Hammer Curls, alternating 3x10 ea @ 45#

B.  SL Banded Hip Thrusts 3x15 ea

Field

Half-Gassers x 16
*Rest 50 secs btwn
*18 secs or less
All sub 18 secs except reps 5, 13, 14, 15, 16 in 18 secs

Str + Metcon

Deadlift
2x5 @ 315# - 345#
3x3 @ 365# - 375# - 385#
3x1 @ 400#

3 RFT:
1 Round of DT @ 155#
3 Rounds of Cindy
LT = 21:39
20:52

Metcon

AMRAP 12:
50 DUs
50 meter DB Farmer Walk, 45#
20 GHD Situps
4R

Metcon

5 RFT:
10 Burpees
5 DBall Cleans, 100#
4:55

Metcon

Two 13 minute Rounds with 6 minute rest between:
Run 1 mile
Then AMRAP of:
12 DL, 155#
9 HPC, 155#
6 PP, 155#
2R + 3
1R + 12

Reverse Hypers 3x10 @ 180#

Metcon

Every 4 mins x 6 rounds:
12 DB Snatch Right, 45#
12 DB Snatch Left, 45#
12 Lateral Burpees over DB
12 SDLHP, 1.5 pood KB
Rx'd

Yoga

Metcom

AMRAP 12:
2 HPC, 185#
10 Pushups
15 Air Squats
LT = 9R + 2 + 6
10R + 2 + 1

Delt Sweeps 4x10 ea @ 25#

Metcon

FT:
100' Sandbag Carry (not sure on weight but around 85#)
10-8-6-4-2 Power Cleans @ 165#
9:35

Metcon

21-15-9 FT:
135# Front Squat
1.5 pood KBS
Burpees
CAP = 13 mins
10:42

Stamina

3 Rounds AFAP:
200' DB Farmer Walk, 45#
20 DB Bench Press, 45#
200' DB Front Rack Walk, 45#
20 DB DL, 45#

Short Sand Hill Sprints 5x5

Hike to Pic Paradis from Loterie Farm

Short Sand Hill Sprints x 25

Track

6 x 400 meters w/ 2 min rest btwn

1:21, 1:27, 1:30, 1:32, 1:34, 1:34

Metcon

4 sets:
6 inches x 1 min
10 ea x Side plank reach under to extension w/ 10# DB

Knee Jumps - BW, 10# DB

FT:
1 Mile Run
100 DUs
30 DL, 185#
800 meter Run
50 DUs
20 DL, 185#
400 meter Run
25 DUs
10 DL, 185#
CAP = 30 mins
26:49
*Ran thru some mud and water

Field

20 minute Fartlek Run

Str Sta

6 Rounds AFAP w/ 3 min rest btwn:
5 Back Squat increasing weight
100' DBall Carry, 100#
225# - 245# - 265# - 275# - 290# - 300#

EMOM 20:
3 DL + 2 HPC + 1 PP @ 155#
Rx'd

Yoga + Yoga Core

Yoga + Yoga Core

Metcon

AMRAP 10:
7 Thrusters, 75#
7 Pullups
7 Burpees
6R + 10 + 4

A1. Banded sprint steps - one step and quick steps, 3 x 8/15 ea
A2. Rear Neck 3x15 @ 50#
A3. Side Neck 3x10 ea @ 50#
A4. Wide Lat Pulldowns 3x10 @ 120#

Metcon

One Leg Side Bridge, top leg on bench 3 x 20 sec ea side

FT:
30 Back Squat, 225#
1k Row
8:06

A1. Machine Rows 3×10 @ 70#
A2. One Leg Box Squats 3x5 ea w/ 10# plates

Metcom

AMRAP 12:
1 Power Snatch, 155#
3 Power Clean and Jerks, 155#
30 DUs
7R

Metcon

AMRAP 12:
1 strict pull-up, 2 push-ups, 3 air squats
2,4,6
3,6,9
etc
Round of 8 + 9 + 10
total reps = 235

A1.  BB Bulgarian Split Squats 3x8 ea @ 115#
A2.  Heidens 6x6 ea