Metcon

3 RFT:

100 DUs

1 Minute Front Plank

30 sec L Sit

15:31

Press - 11, Hatch 12.1

Press

1x8 @ 135#

1x4 @ 170#
2x4 @ 185#

BS

4x5 @ 230# - 230# - 290# - 290#

FS

3x5 @ 190# - 205# - 215#

Pullups - 6, B Oly 1.1

Strict Pullups 6-9-6-6-10+ (10)

A.  PS + HPS + PS 2 sets @ 115#, 3 sets @ 125#
B.  3 Position Cleans (floor, bk, ak) 2 sets @ 170#, 3 sets @ 185#
C.  Clean Pulls 4x3 @ 220# - 220# - 230# - 230#
D.  Clean Shrugs 4x5 @ 280#
E.  Rack Jerks 2x3 @ 170#, 3x3 @ 180#

Field 1 pre

3 Sets:

Sprint Prep Sequence 

Alt Contra Deadbug x 6

Coil med ball throw to sprint x 4, 20#
Med ball sprint starts x 4, 25#

EMOM 12:

100 yard sprint

All in 14 secs or less except rep 11 in 15 secs

Metcon

Three 5 Minute Rounds for max reps:

Devil Press, 15#

Battle Rope Slams

DB Suitcase hold, 45#

KBS, 1.5 pood

Slam Balls, 40#

*Rest 1 minute btwn rounds

Did not keep score

Press - 10, DL - 9

Press

1x8 @ 135#
1x4 @ 160#

3x4 @ 180#

DL

2x10 @ 210# - 285#

1x5 @ 340#

1x6 @ 405# PR

1x1 @ 440#

Pullups -5, Hatch 11.2

Strict Pullups 6-9-6-6-8+ (9)

BS 4x5 @ 230# - 250# - 270# - 270#

FS

1x5 @ 175#

1x3 @ 205#
2x2 @ 230# - 260#

2x1 @ 275# - 295# (PR)

Forward / Reverse Sled Drag

F/R @ 90# x 1

F/R @ 135# x 2

F/R @ 180# x 1

F @ 225# x 2

F @ 270# x 2

Stamina

5 Rounds, not for time:

205# Bench Press x 8

24" Box Jumps x 8 w/ 20# vest

Stamina

4 Rounds AFAP:

Battle Ropes 20on/10off of:  Alt waves, up/down waves, slams, in/out waves

150# DBall bear hug carry around circle drive

BS Hip Thrusts 3x15 @ 140# - 210# - 210#

SL Eccentric Hip Extensions off GHD 3x6 ea

Pullups - 4, DL - 8

Strict Pullups 5-8-5-5-8+ (9)

Rev Hypers 3x10 @ 180#

DL

2x10 @ 210# - 285#
1x5 @ 340#

1x6 @ 400# (PR)

1x4 @ 430# (PR)

Birddog DB Rows 3x8 ea @ 25#

Press - 9

Press

1x8 @ 135#

1x4 @ 155#

4x4 @ 175#

Yoga Core

Metcon

21-15-9 FT:
DB Hang PC&J, 45#
Devil Press, 45#
*Complete 75 DUs after each round

21:08

Pullups - 3, Hatch 11.1

Strict Pullups 5-7-5-5-6+ (8)

BS

1x5 @ 230#

1x3 @ 270#
2x2 @ 310# - 345#

2x1 @ 365# - 390# PR

FS

4x5 @ 175# - 205# - 220# - 220#

Metcon

4 RFT:
25 DUs

12R/12L SA DB Hang Power Snatch, 45#

20 Slam Balls, 40#

13:23

Metcon (Sat Dec 12)

FT:

30 DBall Cleans, 150#

5:53

Press - 8

Press

1x8 @ 135#

1x4 @ 170#

1x4 @ 185#

Stamina

Battle Ropes 20on/10off x 3 sets w/ 2 min rest btwn:

Alternating Waves

Up and Down Waves

Side to Side Waves

Slams

Grappler Toss

Upper Cuts

Pullups - 2, Metcon

BS Hip Thrusts 3x25 @ 135#

Strict Pullups 4-6-4-4-6+ (9)

6 RFT:

30" Box Jumps x 5

Supine Ring Pullups x 10 (feet elevated)

Row 200 meters

16:02

DL - 7

DL

2x10 @ 210# - 285#

1x5 @ 340#

1x8 @ 365#

1x6 @ 395#

1x4 @ 425#

Pullups - 1, Press - 7, Hatch 10.2

Strict Pullups 3-5-3-3-5+ (9)

Press

1x8 @ 135#

1x4 @ 160#
2x4 @ 180#

BS 4x5 @ 230# - 250# - 270# - 290#

FS 4x5 @ 175# - 190# - 205# - 205#

One Leg Box Squat 3x3 ea w/ 10# plates

Stamina/Core

2 Rounds AFAP:
50' SA Farmer Walk, Right, 1.5 pood KB

25 Pushups

50' SA Farmer Walk, Left, 1.5 pood KB

25 GHD Situps

50' SA OH Walk, Right, 1.5 pood KB

25 Back Extensions

50' SA OH Walk, Left, 1.5 pood KB

25 KBS, 1.5 pood

Yoga Core

Yoga Core

DL - 6

Max Strict Pullups - 9

DL

2x10 @ 210# - 285#

1x5 @ 340#

1x8 @ 355#

1x6 @ 385#

1x5 @ 415# (PR)

SL BB RDL 3x6 ea @ 95#

Rear Neck 3x15 @ 70#

DB Rows 3x8 ea @ 100#

Metcon

FT:

45 KBS, 1.5 pood

400 meter Run

35 KBS, 1.5 pood

800 meter Run

25 KBS, 1.5 pood

1200 meter Run

15 KBS, 1.5 pood

18:47

Press - 6, Hatch 10.1

Press

1x8 @ 135#

1x4 @ 155#

3x4 @ 175#

BS

4x5 @ 230# - 250# - 270# - 290#

FS 

4x5 @ 175# - 190# - 205# - 205#

Metcon

AMRAP 12:

1 Power Snatch, 155#
3 PC&J, 155#

30 DUs 

8R

Metcon

3 RFT:

7 Thrusters, 135#
400 Meter Run

21 Wall Balls, 20#, 10'

63 DUs

18:55

*First round done in just under 5 mins

DL - 5

DL

2x10 @ 210# - 285#

1x8 @ 345#

1x6 @ 380#

1x4 @ 410#

Hatch 9.2 (Sat Nov 21)

Back Squat

1x5 @ 250#
3x5 @ 290#

Front Squat

4x5 @ 190#

Press - 5

Press

1x8 @ 135#

1x4 @ 150#

4x4 @ 170#

Metcon - Larry

FT:

21-18-15-12-9-6-3:

Front Squats, 115#

Burpees

*200 meter Sandbag Carry after each Round, 60#

29:42

DL - 4

DL

3x10 @ 210# - 270# - 310#

1x8 @ 340#

1x6 @ 370#

3 Sets:
SL Banded Hip Thrusts x 20 ea
Bulg Hip Hinges x 10 ea leg, ea hand w/ 1 pood KB

Work Capacity

FT:

100 Burpees

5 minute Front Plank

100 Wall Balls, 20# 10'

5 minute Front Plank

39:43

Hatch 9.1

BS

1x5 @ 230#

1x3 @ 270#

2x2 @ 315# - 345#

1x1 @ 365#

FS

1x5 @ 190#

3x4 @ 220# - 230# - 245#

Press - 4

Press

1x8 @ 135#

1x4 @ 160#

1x4 @ 180#

Metcon

EMOM 15:
1 - 15 KBS, 1.5 pood

2 - 40 DUs

3 - 45 Sec Front Plank

Rx'd

Metcon

FT:

25-20-15-10-5 Wall Balls, 10' 20#

5-10-15-20-25 KBS, 1.5 pood

*Sub 10 min

7:25

Metcon + DL - 3

DL

3x10 @ 210# - 255# - 300#

1x8 @ 330#

1x6 @ 365#

FT w/ 20# vest:

1500 meter Row

100 DUs

50 Burpees

15:32

Hatch 8.2, Press - 3

BS

2x5 @ 250#, 3x5 @ 270#

FS

4x5 @ 175#

Press

1x8 @ 135#

1x4 @ 155#

2x4 @ 175#

Metcon

AMRAP 7: 

25 DUs

10 Burpees

5R + 25 + 4

*Rest 5 minutes

AMRAP 7:

7 Slam Balls, 40#

10 KBS, 1.5 pood

7R + 2

Metcon

FT:

20 Power Snatch, 75#

30 SDLHP, 75#

40 Wall Balls, 20#, 10'

50 Air Squat

60 KBS, 1.5 pood

70 Pushups

80 Lateral hops over ballistic block

90 DUs

20:48

Metcon

AMRAP 15:

5 Slam Balls, 40#

10 GHD Situps

15 Back Extensions

10R + 5

Metcon

Every 3 minutes  x 5 Rounds:

15 Med Ball Cleans, 20#

10 Devil Press, 15#

2 DBall Cleans, 100#

Rx'd

DL - 2

Reverse Hypers 3x12 @ 180#

DL

3x10 @ 210# - 255# - 295#

1x8 @ 325#

1x6 @ 355#

Machine Rows 4x10 @ 75#, 2 wide / 2 narrow

Bench Press @ 135#

1x30 

*Rest 3 mins

1x10

Press - 2, Hatch 8.1

Ankle/Knee Band Walks

Press

1x8 @ 135#
1x4 @ 150#

3x4 @ 170#

BS 4x5 @ 250# - 270# - 290# - 315#

FS 4x5 @ 175# - 190# - 190# - 190#

Metcon

5-7-9-11 reps FT of:

Lateral Burpees over BB

Thrusters, increasing weight, 135# - 145# - 155# - 165#

35 DUs before each round

19:51

Metcon

33-27-21-15-9 FT:

Cal Row

KBS, 2 pood

LT = 14:02

13:52

Stamina

8 PC + 8 BB Rows + 8 STO

then 7 + 7 + 7

then 6 + 6 + 6 down to 1 + 1 + 1

*Rest as needed

95# - 105# - 115# - 125# - 135# - 145# - 155# - 165#

Stamina

AMRAP 20:

Man Makers, 50#

31

Press - 1, DL - 1

Press 

1x8 @ 135#

1x4 @ 150#

4x4 @ 160#

DL 

3x10 @ 210# - 255# - 285#

1x8 @ 315#
1x6 @ 345#

GH Raises 3x10 @ BW

Hatch 7.2

BS

4x4 @ 270# - 290# - 310# - 330#

FS

4x5 @ 175# - 190# - 205# - 205#

Metcon

10 RFT:

8 PS, 95#

10 Burpees

LT = 19:08

18:58

Touch

Hatch 7.1

BS 

2x5 @ 270# - 315#

1x2 @ 330#

1x3 @ 345#

1x1 @ 385#

FS

1x5 @ 190#

3x4 @ 215# - 230# - 245#

Touch

Metcon

10 down to 1 FT:

1.5 pood KBS

40# Slam Balls

5:15

Aux/Core

Copenhagen Side Plank + Banded Psoas March 3x15 ea
Leverage Curl 3x10 @ 45# BB

Side Pillar Clam Shell 3x10 ea

Banded Wrist DB Press 3x10 @ 10#

4 Rounds, 30 sec each movement, no rest btwn 

Bicycle Crunch

Russian Twists

Flutter Kicks

Metcon

For Time:

21 Deadlifts, 315#

21 Burpees

15 Deadlifts, 315#

15 Burpees

9 Deadlifts, 315#

9 Burpess

LT= 8:55

8:37

Metcon

3 RFT:
24 GHD Situps
12 DBall Cleans, 100#
36 DUs
LT = 11:02
10:51

Hatch 6.2

BS

4x4 @ 290# - 315# - 315# - 315#

FS

4x5 @ 175# - 190# - 205# - 205#

Metcon

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

LT = 14:38

12:40

Metcon

FT:

30 Thrusters, 135#

*from floor

4:48

Hatch 6.1

BS

2x6 @ 270# - 315#

1x3 @ 345#

1x2 @ 365#

FS

1x5 @ 190#

3x4 @ 220# - 230# - 230#

Metcon

Every 4 minutes for 3 Rounds:
Row 500 meters

10 DL, 275#

 Rx'd

4 Sets:

Reverse Hyper × 10 @ 180#

Strict Pullups x 5

Metcon

 300 DUs

*Every minute that passes do 4 Burpees

LT = 8:46

6:58

Metcon

AMRAP 90 secs x 4:

Burpees
*Rest 3 mins between
32 - 30 - 25 - 26

Metcon

 FT:

50 DUs

20 GHD Situps

5 Power Cleans, 205#

40 DUs

20 GHD Situps

4 Power Cleans, 205#

30 DUs

20 GHD Situps

3 Power Cleans, 205#

20 DUs

20 GHD Situps

2 Power Cleans, 205#

10 DUs

20 GHD Situps

1 Power Cleans, 205#

18:14

*Hungover and little sleep

Hatch 5.2

BS
4x6 @ 250# - 290# - 315# - 315#

FS
4x5 @ 175# - 190# - 205# - 205#

Metcon

3 RFT:

25 DUs

1 Round of DT, 155#

9:33

Hatch 5.1

BS

1x8 @ 250#, 1x6 @ 290#

2x4 @ 330# - 345#

FS

1x4 @ 205#, 1x4 @ 230#

2x3 @ 245# - 260#

Metcon

 AMRAP 10:
2 Power Snatch, 95#
20 meter shuttle run (in 10 meter intervals)

4 Power Snatch, 95#
40 meter shuttle run (in 10 meter intervals)

6 Power Snatch, 95#
60 meter shuttle run (in 10 meter intervals)

etc.

Round of 12/1200 + 14 + 1000

Metcon

4 RFT:

9 Thrusters, 115#

11 Devil Press, 35#

12:29

Metcon

EMOM 15:

3 PC, 135#
7 Burpees

Rx'd

Metcon

FT:

50 GHD Situps

100 DB Hang Power Snatches, 45# (50 ea arm)

200 DUs

25 Devil Press, 15#

*Sub 20 mins

19:29

Metcon

1 minute each movement for 3 Rounds:

DUs

Slam Balls, 40#

DBall Cleans, 100#

Back Extensions

Sumo DL HP, 75#

*Rest 1 minute between Rounds

145 - 135 - 105

10 Minute Core

Hatch 4.2

BS 4x8 @ 250# - 270# - 290# - 310#

FS 4x5 @ 175# - 190# - 205# - 205#

GH Raises 4x8 @ BW

Metcon

EMOM 25:
1- 12 Dynamic Pushups alt on plate
2- 10 Slam Balls, 40#
3 - 30 DUs
4 - 15 Back Extensions
5 - 12 Kneeling Ab Wheel
Rx'd

Hatch 4.1

BS
2x8 @ 250# - 270#
2x6 @ 310# - 330#

FS
4x5 @ 205# - 220# - 230# - 245#

Sta

3 RFT:
25 Burpees
1 Min Front Plank hold
10:58

Metcon - Pyramid Double Helen

FT:
Run 1,200 meters
63 KBS, 1.5 pood
36 Pullups
Run 800 meters
42 KBS, 1.5 pood
24 Pullups
Run 400 meters
24 KBS, 1.5 pood
12 Pullups
35:21

Metcon

AMRAP 15:
12 KBS, 1.5 pood

20 yard Offset KB Suitcase Walk (1.5 pood RT, 1 pood LT)

12 KBS, 1.5 pood

20 yard Offset KB Suitcase Walk (1.5 pood LT, 1 pood RT)
6R + 12+ 20

Hatch 3.2

BS
2x10 @ 230# - 250#
2x8 @ 270# - 290#

FS
4x5 @ 175# - 185# - 205# - 205#

Metcon/Sta

3 Rounds AFAP:
25 DUs
20 sec L Sit

3 Rounds AFAP:
25 DUs
12 Kneeling AB Wheel

3 Rounds AFAP:
25 DUs
20 (L+R=1) Russian Twists w/ 20# medball

*Rest 3 mins between each

10s (Sat Aug 15)

Core/Aux

SL Eccentric Stability Ball Hamstring Curl 3x8 ea
Rack TTB 3x12

KB Table Row 3x10ea @ 1.5 pood
KB Full Front Raises 3x10 @ 1 pood

Yoga Core

Touch

Hatch 3.1

Ankle/Knee Band Walks

BS
2x8 @ 250# - 270#
2x6 @ 310# - 330#

FS
4x5 @ 175# - 205# - 220# - 230#

Banded Good Mornings 3x25

Front Lat Pulldown 3 sets
15 @ 120#
10 @ 150#
8 @ 180#

Tip Toe Calf Walk 3 x 100' w/ 2 1.5 pood KBs

Touch

Hatch 2.2

BS
1x10 @ 230#
3x8 @ 270# - 290# - 310#

FS
4x5 @ 175# - 190# - 205# - 205#

Touch

Metcon

5 RFT:
7 Deadlifts, 315#
21 Double Unders
PR = 6:33
5:46

Core

1:00, :40 and :20 rounds of each:
Front Plank
6 inches
Right side plank
Left side plank
Superman
*No rest between movements/rounds

Hatch 2.1

BS
1x10 @ 230#
1x8 @ 250#
3x6 @ 270# - 290# - 310#

FS
4x5 @ 175# - 205# - 215# - 215#

Touch

Hatch 1.2

BS
1x10 @ 230#
3x8 @ 250# - 270# - 290#

FS
4x5 @ 175# - 185# - 205# - 205#

Sta

EMOM 10:
5 Burpees
Max Front Plank in remaining time
Rx'd

Metcon + Str

Seated Press
1x10 @ 95#
1x8 @ 115#
3x6 @ 135#

Triangle Reverse Fly 3x10 @ 15#
Side Lying DB Reverse Fly 3x10 ea @ 10#

AMRAP 7:
25 DUs
5 HPC, 155#
5R + 25 + 2

Hatch 1.1

BS
1x10 @ 230#
1x8 @ 270#
1x6 @ 290#
1x4 @ 310#

FS
4x5 @ 175# - 205# - 205# - 205#

Metcon

5 RFT:
Row 500 meters
11 Back Squat, 185#
7 Burpee Pullups
*Sub 25
24:49

Metcon

AMRAP 10:
3 Thrusters, 155#
10 Lateral Burpees over BB
10 Plyo Pushups
4R + 1

Metcon

EMOM 15:
1 - 10 Burpees
2 - 3 Power Clean & Jerks, 175#
3 - 5 Box Jumps, 24#
Rx'd

Metcon

EMOM 8:
2 DBall Cleans, 100#
4 Slam Balls, 40#
6 Devil Press, 15#
Rx'd

Metcon - Havana

AMRAP 25:
150 DUs
50 Pushups
15 Power Cleans, 185#
LT = 2R + 74
2R + 150 + 12

Yoga Core

Metcon

EMOM 10:
7 KBS, 1.5 pood
7 Goblet Squats, 1.5 pood
7 Burpees
Rx'd

Metcon

AMRAP 12:
3 PC, 185#
6 Lateral Burpees over BB
9 Wall Balls, 20#  10'
6R + 3 + 6 + 3

Metcon

Bird Dog Row 3x8 ea @ 30#
Foam Roller Rev Crunch 3x10

Rev Hypers 3x10 @ 180#
Ankle/Knee Band Walks 3 sets

4 RFT:
Row 500 meters
10 Bench Press, 205#
15:44

Metcon

2 RFT:
25 GHD Situps
15 FS, 155#
7:06

2 Sets:
20 sec Parallette L Sit Hold
30 sec DB OH Hold, 45#

Metcon

5 RFT:
5 Power Clean & Jerk, 135#
Half Gasser
5:25

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

Metcon

5 RFT:
15 KBS, 1.5 pood
15 Burpees
7:51

Metcon - 4th of July

FT:
244 DUs
56 Burpees
34 Deadlift, 225#
13 Strict Pullups
1 Mile Run
25:49

Metcon

5 RFT w/ 115#:
12 Hang Power Cleans
9 Thrusters
6 Power Snatch
13:29

Aux

Kneeling Ab Wheel w/ hamstring activation 3x15
SL DL 3x10ea @ 95#
GH Raises 3x12

Metcon

Three 3 minute AMRAPs w/ 1 minute rest between:
21 Air Squats
15 DB DLs, 45#
9 DB STO, 45#
2R + 21 + 1,  2R + 10,  2R + 4

Field

Alt Contra Deadbug
Sprint Prep Sequence

EMOM 10:
100 yard sprint w/ 20# vest
*Complete in 16 secs or less
Rx'd, most in 15 secs

Sprints, in yards:
w/ 20# vest:
10x2, 20x2

No vest:
10x1, 20x1, 40x1

Max BS + Metcon

Work up to heavy single BS
385# PR

FT w/ 20# vest:
50 Burpees
1 Mile Run
50 PS, 75#
1 Mile Run
50 Walking Lunges (L+R=1)
39:47

Metcon

4 Rounds AFAP:
Run 400 meters
25 Back Extensions, 25#

Metcon - Marston

AMRAP 20:
1 DL, 405#
10 TTB
15 Lateral Burpees over BB
6R + 1 + 3

DB Bench 3x10 @ 80# - 90# - 90#
DB Rows 3x10 ea @ 80# - 90# - 90#
Prone Incline Rear Delt raises 3 x 7/7/7 @ 15#  (top/full/bottom)

Yoga core

Metcon

AMRAP 10:
20 (L+R=2) Walking Lunges w/ 20# Medball
25 Wall Balls, 20#, 10'
50 DUs
3R

Metcon

Max Burpees in 2 minutes
47

AMRAP 8:
25 DUs
5 DB HPC&J, 45#
7R + 1

Metcon

AMRAP 10:
10 Burpees
20 Wall Balls, 20#, 10'
5R + 10

Metcon

24" Box Jumps w/ 20# vest

6-9-12 FT:
Burpee
DB Thruster, 45#
3:43

*Rest 5 mins

12-9-6 FT:
Burpee
DB Thruster, 45#
4:58

3 Sets:
Nordics x 3 returns + 4 eccentrics
Ab Wheel x 10
Plank Valslide Knee Tuck x 10
Rotary Stability on stability ball w/ light med ball x 20 sec ea side

Metcon

2 RFT:
1 Mile Run
20 BS, 225#
22:41

Banded Hip Thrusts 2x25 w/ 2 red

Field

Beep Test w/ 20# vest
LT = L8S1
L8S2

Sprints, in yards:
W/ 20# vest: 10x2, 20x1, 40x1
No vest: 10x2, 20x1, 40x1

Metcon

Forward/Reverse Sled Drag

AMRAP 20 w/ 20# vest:
10 Air Squats, 30 DUs, Run 1 lap around backside of building
*Increase Air Squat by 10 every round
6 Rounds + 10

Ankle Band Inversion/Eversion

Aux

3 Sets:
SL Banded Hip Thrusts x 20 ea
Bulg Hip Hinges x 8 ea leg, ea hand w/ 1 pood KB
SL Eccentric Hip Extensions off GHD x 8 ea

Banded Zercher Bulg Split Squats 3x10 ea

Rear Neck Hold on Bench 3x30 sec

Metcon

3 RFT:
10 DL, 275#
50 DUs
*Sub 6 mins
5:25

Metcon

50-40-30-20-10 FT:
GHD Situps
KBS, 1.5 pood
19:24

Hip Flexors
Pedal Wheels

100 Burpees AFAP (make up from 30/31st)

Touch (Sat May 30)

Metcon

5 Burpees AFAP

3 RFT:
1 BS, 350#
50 DUs
2 PC, 205#
15 Burpees
9:48

Supine Axle BB Rows 3x12

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Metcon

FT:
Run 1 lap around backside of building
10 BS, 225#
Run 1 lap around backside of building
10 DBall Cleans, 100#
Run 1 lap around backside of building
10 Burpee Pullups
Run 1 lap around backside of building
5 FS, 225#
Run 1 lap around backside of building
10 DBall Cleans, 100#
Run 1 lap around backside of building
10 Burpee Pullups
12:39

1 Back Squat, 350#
30 Burpees AFAP

3 sets AFAP, rest as needed:
20 sec Air Dyne all out
100' Prowler Push @ 270#
20 sec Air Dyne all out

Daily Burpee BS

1 Back Squat, 350#
50 Burpees AFAP

Field

Alt Contra Deadbug
Sprint Prep Sequence

Beep Test w/ 20# vest
CAP at L8S1

Coil med ball throw to sprint x 4
Med ball sprint starts x 6

Sprints, in yards:
With 20# vest:
10x3, 20x2, 40x1
No vest:
10x1, 20x1, 40x1

Barefoot Jog/ Backward Run

Daily Burpee BS

1 Back Squat, 350#
50 Burpees AFAP

Yoga Core

Yoga + Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Daily Burpee BS

For today and yesterday make up
Back Squat 2x1 @ 350#
100 Burpees AFAP

Murph

FT w/ 20# vest:
1 Mile Run
20 Rounds of: 5 Pullups, 10 Pushups, 15 Air Squats
1 Mile Run
LT = 59:50
56:57

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Metcon

50 Burpees AFAP

Every 30 seconds for 10 minutes:
1 PS, 155#
1 Slam Ball, 40#
Rx'd

1 Back Squat, 350#

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Metcon

AMRAP 10 w/ 45# DBs:
7 DB Bent Over Rows
7 DB HPC
7 DB Push Press
9R

50 Burpees AFAP
1 Back Squat, 350#

Str/Sta

AMRAP in 5 minutes of 205# Back Squat
*No dropping/racking during
LT = 44
56

1 Back Squat, 350#
GH Raises 2x10 @ BW, 2x8 banded

50 Burpees AFAP

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Metcon

10 RFT:
10 KTE
5 Devil Press, 50#
19:04

10 down to 1 AFAP:
2 pood KBS
Air Dyne all out x 10 sec after each set of KBS

1 Back Squat, 350#
Side Neck 3x15 ea @ 50#
Rear Neck 3x10 @ 80#

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Metcon

50 Burpees AFAP
1 Back Squat, 350#

5 Rounds AFAP:
20 (L+R=2) DB Walking Lunges, 45#
10 Alt Plyo Pushups on plate

Metcon

1 Back Squat, 350#
50 Burpees AFAP

6 Rounds AFAP:
2 Thrusters, 165#
20 yard OH BB Walk, 165#
5 Reverse OH medball toss, 25#

Metcon

AMRAP 10:
3 Push Press, 155#
5 Slam Balls, 40#
10 GHD Situps
7R + 3 + 5 + 4

1 Back Squat, 350#
50 Burpees AFAP

Metcon

AMRAP 12:
10 Devil Press, 15#
5 DBall Cleans, 100#
7R + 1

1 Back Squat, 350#

Daily Burpee BS + Core

50 Burpees AFAP

4 sets:
Alligator Drags x 5
DB Reach under to extension w/ 15# x 10 ea

1 Back Squat, 350#

Aux

Shin hop to broad jump
Heidens

50 Burpees AFAP
1 Back Squat, 350#

BB Hamstring Bridge 4x12 @ 115# w/ pause at top
Seated DB Press 3x10 @ 45#

Tabata DL 315

Reverse Hypers 3x12 @ 180#

Tabata DL 315#
LT = 38
PR = 43
45 PR

1 Back Squat, 350#
50 Burpees AFAP

Metcon

3 RFT:
20 Burpees
10 each arm Single Arm DB Hang Power Snatch, 45#
7:46

Rest 5 mins

3 RFT:
20 yards each arm BB Suitcase Carry, 95#
50 DUs
7:21

1 Back Squat, 350#

Daily Burpee BS + Touch

50 Burpees AFAP
1 Back Squat, 350#

Daily Burpee BS

50 Burpees AFAP
1 Back Squat, 350#

Metcon

Core activated Deadbug
Side Plank w/ banded hip flexion

5 RFT:
5 Thrusters, 155#
12 Supine Ring Rows (feet on ground)
12 KBS, 2 pood
11:20

1 Back Squat 350#
50 Burpees AFAP

Metcon

10 down to 1 FT w/ 1.5 pood KB:
KBS
SDLHP
Goblet Squat
Pushup
8:27

Core Aux

4 Sets:
Front Plank band resisted hip rocks x 12 ea side
Front Plank body saw w/ 22# vest w/ valslide x 12
Band retracted/active adductor twist x 12 ea

Front Plank 1 x 90sec @ 90#

3 Sets:
SL eccentric leg curl w/ valslide x 10 ea
DB Hamstring curl x 10 @ 45#
Hybrid glute raise x 10 ea
Bird-dog Row x 10 ea @ 15#

Track

EMOM 4 x 5 Rounds:

Run 200 meters

15 Burpees

Run 200 meters

Rx'd

Metcon

3 RFT:
50 DUs
20 GHD Situps
10 PC&J, 135#
10:58

Cluster FS

Cluster FS 5x5 @ 260#
*Rest 15 sec between reps

Metcon

Tabata Burpee
Tabata Russian Twists w/ 25# plate (L+R = 1)
Tabata KBS, 1.5 pood
Tabata Burpee
*No extra rest btwn Tabatas
60-104-96-42

Metcon

FT:
21 Burpees
1 Round of DB DT, 45#
18 Burpees
1 Round of DB DT, 45#
15 Burpees
1 Round of DB DT, 45#
12 Burpees
1 Round of DB DT, 45#
9:52

Str

BB RDLs w/ feet elevated
4x8 @ 135# - 155# - 185# - 185#

Front Lat pulldown 3x10 @ 120# - 135# - 150#
Rear Lat pulldown 3x10 @ 120# - 135# - 135#
DB Flys 3x10 @ 25#

DB Alt Bench Press 3x10 @ 70#

BB Hip Thrusts
1x10 @ 315#
3x10 @ 405#
1x25 @ 225#

Metcon

24-21-18-15-12-9-6-3 FT:
Med Ball Cleans, 20#
Pushups
9:21

Field

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

Oly 10.3

2 sets of 30 sec each movement w/ thigh Band:
Glute Bridge
SL Glute Bridge ea
SL Kickbacks (on toes) ea
Bear Jacks
*No rest btwn sets

SL Lateral Jumps on block
Banded Bird Dogs

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 3x1 @ 160#, 1x2 @ 145#
B.  Power Clean and Jerk 5x1 @ 180# - 190# - 205# - 215# - 190#

Cluster BS

Ankle/Knee Band Walks

Cluster BS 5x5 @ 340#
*Rest 15 sec between reps

GH Raises
2x10 @ BW
2x8 banded

Metcon

FT:
100 DUs
21 Burpees
75 DUs
15 Burpees
50 DUs
9 Burpees
6:43

Metcon

Every 3 minutes for 7 Rounds:
12 (6 left, 6 right) DB Hang Power Snatches, 45#
6 Lateral Burpees over DB
12 (6 left, 6 right) DB Alt Reverse Lunges, 45# (one DB held at chest)
6 Lateral Burpees over DB
Rx'd

Cluster DL BP

Reverse Hypers 4x12 @ 180#

Cluster DL 5x5 @ 385#
*Rest 15 sec between reps

Cluster BP 5x5 @ 255#
*Rest 15 sec between reps

Metcon

AMRAP 20:
40 Air Squats
20 Pushups
10 Burpees
*Every 2 minutes that pass do 3 100# DBall Cleans (Starting at min 2, last at min 18)
6R + 40 + 20

Core

4 Sets:
Flutter Kicks x 100
Around the world w/ plate above head x 6
Russian Twists w/ 25# plate x 20
Valslide Butt Scratches x 10
Parallette Shoot Throughs x 10

Metcon

EMOM 12:
10 KBS, 1.5 pood
20 DUs
Rx'd

Bulgarian split squats 3x10 ea w/ 45# DBs
One leg box  squats 3x5 ea w/ 10# plates

Oly 10.2

A.  Power Clean 1x3 @ 195#, 4x1 @ 210# - 220# - 235# - 235#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 3x1 @ 160# - 170# - 155#
C.  Clean Shrugs 4x5 @ 285#
D.  Snatch Shrugs 4x5 @ 225#

Yoga Core

Metcon

21-15-9 FT:
Wall Balls, 10', 20#
Burpees
4:47

Str - Isometric BS FS

Supine Ring Rows (feet on ground) 3x10
Dot Drills

A.  5 sec Isometric BS
4x3 @ 280# - 280# - 310# - 320#

B.  5 sec Isometric FS
4x3 # 205# - 220# - 240# - 250#

20 sec Air Dyne all out after each set of squats
*Except 20 yard Sprint after 2nd set of BS

Metcon

AMRAP 10:
12 Air Squats
9 DB Hang Power Snatches, right, 45#
12 Pushups
9 DB Hang Power Snatches, left, 45#
7R + 12

Oly 10.1 + Cluster Press

Cluster Press 5x5 @ 180#
*Rest 15 sec btwn reps

Banded Step-Ups

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 3x1 @ 160# - 170# - 180#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 2x1 @ 205# - 215#
C.  Snatch Pulls 4x2 @ 215#
D.  Clean Pulls 4x2 @ 255#

Metcon

5 RFT:
50 Walking Lunges (L+R=2)
400 yard Run (in 100 yard intervals)
20 Burpees
29:36

Deficit DL

Strict Cannonball Pullups 3x3
Strict Pullups 3x8
Reverse Hypers 4x10 @ 180#

Deficit DL 5x4 @ 315#

DB Rows 3x10 ea @ 80#
Banded Sprint Steps

Machine Rows 4x10 @ 75#, 2 wide & 2 narrow
Rear Neck 3x20 @ 50#
Side Neck 3x15 @ 50#

The Banded March

Str Aux

SL Elevated BB Glute Bridge 4x10 ea @ 95# - 115# - 135# - 155#

3 Sets:
SL KB RDLs 3x12 ea @ 1 pood
SL Banded Hip Thrusts 3x12 ea
SL Hip Thrusts  3x12 ea
*Do all 3 exercises on same leg then switch

3 Sets:
Side Plank w/ thigh band w/ hip abduction x 10 ea
Front Plank hip rocks x 10 ea
Russian Twists w/ 20# medball x 20 ea

Field - pre MT

3 Rounds:
Alt Contra Deadbug
Sprint Prep Sequence

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

Reverse OH Medball Toss x 12 total @ 40#
Coil medball sprint start x 3 @ 25#
Medball Sprint start x 6 @ 25#

Sprints, in yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2
Accel 10, sprint 30 x 2
Sprint 10 x 4

Str - Eccentric BS/FS

A.  5 sec Eccentric BS
4x3 @ 280# - 280# -  310# - 320#

B.  5 sec Eccentric FS
4x3 @ 205# - 220# - 240# - 250#

Band Resisted Skips after each set of squats

4 sets:
Kneeling Ab Wheel w/ med ball on legs x 12
Reverse Crunch w/ foam roller under knee x 12
Stability Ball knee tuck to roll out x 12

Metcon - Isabel

FT:
30 Power Snatch, 135#
LT = 3:18 @ 133#
2:46 

Oly 9.2

SL KB Swap
Hip Flexor KB lift/hold
Prone Rear Tri shoulder raises

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 1x1 @ 160#, 2x2 @ 155#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 3x1 @ 205#, 1x2 @ 180#

Metcon - Jackie + Oly 9.1

FT:
1000 meter Row
50 BB Thrusters, 45#
30 Pullups
LT = 10:37
9:27

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x1 @ 160#, 1x2 @ 155#, 1x3 @ 145#
B.  Power Clean 1x3 @ 195#, 1x2 @ 210#, 3x1 @ 225#, 1x2 @ 210#
C. Snatch Pulls 4x2 @ 205#
D. Clean Pulls 4x2 @ 245#

Field - pre MT

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

10 yard Prowler push into sprints:
10 yards x 4 w/ 22# vest for push & sprint
20 yards x 2 no vest
*Not sure on exact weight

Metcon + Aux

FT:
100# DBall bear hug carry around circle drive x 4
30 GHD Situps
100# DBall bear hug carry around circle drive x 4
20 DBall Cleans, 100#
20 DBall bear hug Squats, 100#
9:50

3 Rounds:
SL Glute bridge hold x 45 sec ea
Wall Sit w/ 45# plate x 1 minute
Front Plank x 1 minute

Field - pre MT

Sprint Prep Sequence
Wall Drill

Miller Test
LT/PR = 52
53 PR

Sprints, in yards:
2 sets:
10 x 2
20 x 1

300 yard shuttle Run x 2 (100 yard intervals)
*Rest 2 min between
*Sub 50 sec each
47, 49

Metcon - Grace

SL explosive box step ups
Bounce drop Heiden w/ med ball

FT:
30 PC&J, 135#
PR = 2:27
LT = 2:41
2:21 PR

Oly 8

3 Position PS (floor, below knee, high hang)
2 sets @ 135#
3 sets @ 145#

3 Position PC (floor, below knee, high hang)
2 sets @ 185#
3 sets @ 195#

SL DL 10x1 ea @ 135#

Field - pre MT

Sprint Prep Sequence

Beep Test
PR L10S6
L11S1 PR

Skip Sequence x 2
Z Pattern Run x 4
Peacock Agility x 2 ea
Channel side shuffle x 4

Power Skip w/ jog return x 8
Push-offs w/ jog return x 5 ea

15 yard Prowler push into sprints:
10 yards x 2
20 yards x 2
40 yards x 1
*Not sure on weight

Field - pre MT

Beep Test (on grass)

PR = L10S6
*No measure, ended up being over 2 ft too long

L9S3

5-10-15 Run Backpedal x 2
40 yard Ladder Sprint x 2
4 Corner Cone Drill x 2 each way

Sprints, in yards:
Accel 10, sprint 10 x 3

Accel 10, sprint 20 x 2

Sprint 30 x 2

Sprint 50 x 1

Metcon

2 RFT:
20 PC&J, 155#
40 Burpees
LT = 19:58
16:42

Oly 7.2

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x1 @ 160#, 1x3 @ 145#
B.  Power Clean & Jerk 5x1 @ 180# - 190# - 205# - 225# - 185#
C.  Snatch Pulls 4x2 @ 185#
D.  Clean Pulls 4x2 @ 225#

Track - pre MT

FT:
DUs 42-36-30-24-18-12-6
Shuttle run in yards 300-200-100-300-200-100-300
*Done in 50 yard segments
10:32

Run 60 sec on, 60 sec off, 60 sec on, 45 sec off, 60 sec on, 30 sec off, 60 sec on, 15 sec off x 2
 Covered 5 laps

Metcon - The Chief

AMRAP 3:
3 Power Cleans, 135#
6 Pushups
9 Air Squats
*Repeat for 5 sets
*Rest 1 minute between sets
LT = 5R, 4R + 1, 3R + 3 + 6 + 7, 3R + 3 + 4, 3R + 1
6R + 3 +6 + 4
5R + 3 + 1
5R
4R + 3 + 6 + 4
4R + 1

Oly 7.1

A.  Hang Power Snatch 1x3 @ 135#, 1x2 @ 140#, 2x1 @ 150# - 155#
B.  Power Snatch 1x2 @ 145#, 4x1 @ 155# - 160# - 180# - 145#
C.  Hang Power Clean 1x3 @ 175#, 1x2 @ 185#, 2x1 @ 200# - 220#
D.  Power Clean 1x3 @ 195#, 1x2 @ 210#, 3x1 @ 220# - 230# - 245#, 1x2 @ 210#, 1x1 @ 220#
E.  Jerk 2x2 @ 180# - 190#, 1x1 @ 205#, 1x2 @ 180#

Metcon

3 Rounds for max reps, rest 1:30 btwn rounds:
1 Min KBS, 1.5 pood
1 Min DUs
1 Min Burpees
120 - 109 - 101

Metcon

FT:

1500 meter Row

45 Lateral Burpees over BB

30 DL, 245#

45 Lateral Burpees over BB

1500 meter Row
Goal = sub 30

28:26

Wendler Wk3 - FS + Metcon

FS 195# x 5, 220# x 3, 250# x 1+ (7)

FT:
20 Wall Balls, 20#, 10'
10 PS, 115#
20 Wall Balls, 20#, 10'
10 PC&J, 115#
20 Wall Balls, 20#, 10'
10 DL, 115#
20 Wall Balls, 20#, 10'
10 HPC, 115#
8:40

Oly 6.2

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x1 @ 160# - 170#, 1x2 @ 145#
B.  Power Clean and Jerk 1x2 @ 180#, 4x1 @ 190# - 200# - 215# - 180#
C.  Clean Shrugs 4x5 @ 310#
D.  Snatch Shrugs 4x5 @ 255#

Metcon

8 RFT:
25 DUs
10 Burpees
9:34

Wendler Wk3 - BP + Oly 6.1

Forward/Reverse Sled Walk

BP 200# x 5, 225# x 3, 250# x 1+ (9)

A.  Hang Power Snatch 1x3 @ 135#, 2x1 @ 150# - 155#, 1x3 @ 135#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x1 @ 160# - 170#, 1x3 @ 145#
C.  Hang Power Clean 1x3 @ 175#, 2x1 @ 200# - 210#, 1x3 @ 175#
D.  Power Clean  1x3 @ 195#, 1x2 @ 210#, 2x1 @ 220# - 230#, 1x3 @ 195#
E.  Jerk 1x3 @ 180#, 2x1 @ 200# - 215#, 1x2 @ 180#

Core Aux

4 Rounds:
KB hold Flutter Kick x 25 ea w/ 1 pood KB
Russian Twists x 20 ea w/ 20# ball
DB reach under to extension x 10 ea w/ 10#
Med ball to toe x 10 ea w/ 20# ball
Reverse Crunch x 12

30 Sec each nonstop:
2 Rounds:
SL Foot elevated Glute bridges R
SL Foot elevated Glute bridge hold R
SL Foot elevated Glute bridges L
SL Foot elevated Glute bridge hold L
Then,
Double Foot elevated Glute bridges
Double Foot elevated Glute bridge hold

Wendler Wk3 - DL

Reverse Hypers 3x10 @ 180#
Core engaged hip thrust march

DL 310# x 5, 350# x 3, 395# x 1+ (10) 10RM

All 3x8:
Stiff leg DL @ 135#
Strict Pullup @ BW
BB Rows @ 95#
Good Morning @ 95#

Metcon

5 RFT:
7 Devil Press, 15#
14 GHD Situps
14 Back Extensions
14 KBS, 1.5 pood
12:18

Metcon + Oly 5.2

FT:
Row 750 meters
15 BS, 225#
Row 500 meters
12 BS, 225#
Row 250 meters
9 BS, 225#
11:21

A.  Power Snatch 2x2 @ 145# - 155#, 1x1 @ 160#, 1x2 @ 145#
B.  Power Clean and Jerk 1x2 @ 180#, 3x1 @ 190# - 205# - 185#
C.  Snatch DL 5x3 @ 195# - 215# - 225# - 235# - 250#
D. Clean Pull 4x5 @ 300#
E.  Snatch Pull 4x5 @ 245#

Metcon

5 RFT:
10 Burpees
5 DBall Cleans, 100#
LT = 4:55
4:23

Wendler Wk3 - Press BS + Oly 5.1

Press 135# x 5, 155# x 3, 170# x 1+ (9)

3 x 10 ea:
Front Raise @ 20#
Lateral Raise @ 15#
Seated Rear Delt Raise @ 15#
Banded Ext Rotation

BS 280# x 5, 320# x 3, 355# x 1+ (5)

A. Hang Power Snatch 2x2 @ 135# - 140#, 1x1 @ 150#, 1x2 @ 135#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 1x1 @ 160#, 1x3 @ 145#
C.  Hang Power Clean 2x2 @ 175# - 185#, 1x1 @ 200#, 1x2 @ 175#
D.  Power Clean 1x3 @ 195#, 1x2 @ 210#, 1x1 @ 225#, 1x3 @ 195#

Metcon

21-15-9 FT:
225# DL
95# Thruster
LT = 8:36
6:07

Field - Pre MT

Alt Contra DB
Sprint Prep Sequence
Skip Sequence

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

Sprints, yards:
Accel 10, sprint 10 x 2
Sprint 10 x 3

Metcon

AMRAP 10:
30 DUs, 1 Hang Squat Clean, 155#
30 DUs, 2 Hang Squat Clean, 155#
30 DUs, 3 Hang Squat Clean, 155#
etc...
Round of 30/6 + 25

Wendler Wk2 - FS BP + Oly 4

FS 180# x 3, 210# x 3, 235# x 3+ (10)
Bench Press  185# x 3, 215# x 3, 240# x 3+ (8)

A.  1 Hang Power Snatch + 1 Power Snatch 3 sets @ 125# - 135# - 145#
B.  1 Hang Power Clean + 1 Power Clean 3 sets @ 175# - 185# - 195#
C.  1 PP + 1 Jerk 2 sets @ 170#
D.  Clean Shrugs 3x5 @ 290#
E.   Snatch Shrugs 3x5 @ 225#

Wendler Wk2 - DL

Stability Ball Leg Curls 3x10
Kneeling banded hip thrusts 3x20

DL 290# x 3, 330# x 3, 370# x 3+ (9)

Hip Banded KB RDLs 3x10 @ 1.5 pood KBs
DB Row 3x10 ea @ 80#
Ab Wheel 3x10

Reverse Tabata (10 on 20 off) Air Dyne All Out x 1 cycle

Metcon

15-12-9 FT:
Hang Power Snatch, 95#
Lateral Burpees over BB
4:40

*Rest 5 mins

15-12-9 FT:
Push Press, 135# (from floor)
Lateral Burpees over BB
7:49

*Rest 5 mins

15-12-9 FT:
Hang Power Clean, 155#
Lateral Burpees over BB
7:59

Field - pre MT

2 sets:
Alt Contralateral Deadbug x 6
Sprint Prep Sequence 1
Wall Drill - Single/Triple

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

Sprints:
Accel 10, Sprint 10 x 4

Wendler Wk2 - Press BS + Oly 3.2

Press 125# x 3, 145# x 3, 160# x 3+ (12) 12 RM
BS 260# x 3, 300# x 3, 340# x 3+ (8) 8 RM

A.  Power Snatch 2x2 @ 145# - 155#, 1x1 @ 160#, 1x2 @ 145#
B.  Power Clean & Jerk 2x2 @ 180# - 190#, 1x1 @ 205#, 1x1 @ 180#

3 Sets, rest as needed:
20 sec Air Dyne All Out
100' Prowler Push @ 270#
20 sec Air Dyne All Out

Oly 3.1

A.  Hang Power Snatch 2x2 @ 135# - 140#, 1x1 @ 150#, 1x2 @ 135#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 1x1 @ 160#, 1x2 @ 145#
C.  Hang Power Clean 2x2 @ 175# - 185#, 1x1 @ 200#, 1x2 @ 175#
D.  Power Clean 1x3 @ 195#, 1x2 @ 210#, 1x1 @ 220#, 1x2 @ 195#
E.  Clean Shrugs 4x5 @ 280#
F.  Snatch Shrugs 4x5 @ 215#

Sta

EMOM 15:
Reverse OH Med Ball Toss, 25#
Reverse OH Med Ball Toss, 40#
3 Man Makers, 15#
Rx'd

Yoga Core + Yoga

Metcon

10-8-6-4-2 FT:
155# Squat Clean
Burpee Pullup
CAP = 13 min
10:58

50' Single Arm OH KB Carry x 3 ea w/ 2 pood KB
Rear/Side Neck

Oly 2.2 + Metcon

Knee Jumps
Depth Jumps

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x2 @ 145#
B.  Power Clean and Jerk 1x2 @ 180#, 2x1 @ 190#, 1x2 @ 180#
C.  Snatch DL 5x3 @ 185# - 225# - 250# - 260# - 275#

3 RFT:
50 Walking Lunges (L+R=2)
20 Slam Balls, 40#
20 KBS, 1.5 pood
10:46

Band Resisted Skips

Metcon

AMRAP 10:
1, 2, 3, etc Devil Press, 45#
2, 4, 6, etc Wall Balls, 20#, 10'
Round of 7/14 + 5

Wendler Wk1 - FS BP + Oly 2.1 + Metcon

FS 170# x 5, 195# x 5, 220# x 5+ (12)
Bench Press 170# x 5, 200# x 5, 225# x 5+ (13)

A.  Hang Power Snatch 1x2 @ 135#, 1x2 @ 140#, 1x2 @ 135#
B.  Power Snatch 1x3 @ 145#, 3x2 @ 155#
C.  Hang Power Clean 1x2 @ 175#, 1x2 @ 185#, 1x2 @ 175#
D.  Power Clean 1x3 @ 195#, 3x2 @ 210#
E.  Clean Shrugs 4x5 @ 275#
F.  Snatch Shrugs 4x5 @ 205#
G. Rope face pulls 4 sets

21-15-9 FT:
Burpees
KTE
5:28

Metcon

AMRAP 30:
500 meter Row
3 Rounds of Cindy
5R + 146 meters

Metcon

3 RFT:
50 DUs
15 DB HPC&J, 45#
8:39

3 sets:
SL Banded Hip Thrusts x 15 ea
SL Eccentric hip extensions off GHD x 8 ea

Metcon - Track

4 RFT:
10 Curtis Ps, 95#
400 meter Run
19:12

Core

3 Sets:
Reverse Crunch w/ eccentric x 15
Mini Band leg raise to hip lift on bench w/ eccentric abduction x 10
Bench Banded Flutter Kicks x 50 ea
Mini Band Frog Pumps x 10 ea
Seated Band elevated cross chops x 15 ea
Kneeling Band rotations x 15 ea

5 Min Core

Wendler Wk1 - DL + Oly 1.2 + Aux

DL 270# x 5, 310# x 5, 350# x 5+ (9)
*Lost on grip, bar a bit slick, probably had a few more

Power Snatch 3x3 @ 145#
Power Clean and Jerk 3x2 @ 180# (PP on 1st set)
Snatch Pull 3x3 @ 185#

GH Raises 3x8 w/ 22# vest
Heels down hamstring bridge 3x10 w/ 5 sec iso hold on last rep @ 95#

Wendler Wk1 - BS Press + Oly 1.1

Ankle/Knee Band Walks
Reverse Hypers 3x12 @ 180#
Weighted Strict Pullups 5x2 @ 26#

Press 120# x 5, 135# x 5, 155# x 5+ (12)
BS 245# x 5, 280# x 5, 320 x 5+ (10) 10RM

Hang Power Snatch 2x3 @ 145#
Hang Power Clean 2x3 @ 195#
Jerk 1x3 @ 170#, 2x2 @ 180#
Clean Pull 3x3 @ 245#

DB Bulgarian Split Squats 3x8 ea w/ 40# DBs
Machine Rows 3x10 @ 90#

Sta

EMOM 20:
1 - 15 SDLHP, 75#
2 - 45 sec front plank hold
3 - 20 KBS, 1.5 pood
4 - 45 sec 6 inch hold
5 - 15 Burpees
Rx'd

Metcon

3 RFT:
50 Air Squats
10 Power Clean and Jerks, 135#
7:45

Metcon

100 Burpees FT
*Every minute that passes do 3 135# Thrusters
9:53

Metcon

5 RFT:
5 DBall Cleans, 100#
20 KBS, 1.5 pood
45# DB Farmer Carry around circle drive x 2
12 Slam Balls, 40#
12 Med Ball Cleans, 20#
21:41

Str/Sta

AMRAP 20:
3 Bench Press, 205#
5 Strict Pullups
7 Back Squat, 205#
10R + 3

Metcon

10-20-30 FT:
Single Arm DB Thrusters, 45#
GHD Situps
*Switch arms halfway through
CAP = 10 mins
7:38