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
Friday, November 29, 2019
Thursday, November 28, 2019
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
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
Wednesday, November 27, 2019
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
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
Tuesday, November 26, 2019
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
9 HPC, 185#
10 Slam Balls, 40#
6 HPC, 185#
20 Slam Balls, 40#
3 HPC, 185#
30 Slam Balls, 40#
6:04
Monday, November 25, 2019
Sunday, November 24, 2019
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
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
Saturday, November 23, 2019
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#
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#
Wednesday, November 20, 2019
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
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
Monday, November 18, 2019
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#
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#
Sunday, November 17, 2019
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
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
Saturday, November 16, 2019
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#
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#
Friday, November 15, 2019
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#
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#
Wednesday, November 13, 2019
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
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
Monday, November 11, 2019
Thursday, November 7, 2019
Tuesday, November 5, 2019
Monday, November 4, 2019
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#
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#
Sunday, November 3, 2019
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
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
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