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