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