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