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#