Field Strong 12/25

A.  3 sets:

DB Supported Deadbugs - hands x 5 @ 10#

DB Supported Deadbugs - feet x 5 @ 10#

Med Ball to Toes x 10ea @ 20#

B.  Cals Bike

5 x 30 sec w/ 2 minute rest between

32 - 28 - 25 - 21 - 19

Total = 125

Field Strong 12/24

A.  Row x 5 minutes

B.  Iron Flex WU

C.  PAMC - 3x10 each every 80 seconds

Back Squat - 240#

Bench Press - 195#

Strict Pullup - BW

Full GHD Raises - BW

Press - 135#

KBS - 2 pood

Front Squat - 175#

Dips - BW

Supine Ring Pullups - BW

Field Strong 12/23

A.  Iron Flex WU

B1.  Clean WU 3x5 @ 45# - 65# - 95#

B2.  Back Extensions 3x12 @ 25#

B3.  Knee Jumps 3x5

C.  3/4" Deficit Deadlift @ 315#

1 rep every 30 seconds for 10 minutes

Field Strong 12/20 + Metcon

A.  Iron Flex W/U

B1.  4 Way Deadbugs 3x6

B2.  Side Plank 3 x 30sec ea

C.  3 sets of 5 HPS + 5 OHS + 5 Snatch PP @ 45# - 65# - 85#

D1.  Hang Power Snatch 4x5 @ 115# - 125# - 135# - 140#

D2.  24" Box Jumps 4x5 w/ 15# DBs

E.  3 RFT:

15 Cals Bike

12 Devil Press, 15#

9 Power Clean and Jerk, 135#

Goal = sub 10:30

10:24

Field Strong 12/21

A1.  Row x 5 minutes

A2.  Iron Flex W/U

B1.  Spiderman Crawl w/ elbow drop 2x4ea

B2.  Banded Assisted Squat Hold 2x20sec

C.  PAMC - 3x10 each every 80 seconds

Back Squat - 235#

Bench Press - 195#

Strict Pullup - BW

Full GHD Raises - BW

Press - 135#

KBS - 2 pood

Front Squat - 170#

Dips - BW

Supine Ring Pullups - BW

Field Strong 12/16

A.  Iron Flex W/U

B1.  Nordics w/ Dynamic Pushup 2x6

B2.  Wall Drill Singles 4x10

B3.  Lean Fall Run Starts x2ea

C.  Clean WU 3x5 @ 45# - 65# - 95#

D.  Clean Pulls 5x3 @ 255#

Field Strong 12/15

25 Minute walk w/ 20# vest

Field Strong 12/17

A1.  Row x 5 minutes

A2.  Iron Flex W/U

B.  PAMC - 3x10 each every 80 seconds

Back Squat - 230#

Bench Press - 195#

Strict Pullup - BW

Full GHD Raises - BW

Press - 135#

KBS - 2 pood

Front Squat - 165#

Dips - BW

Bent Over Rows - 145#

C1.  Standing Tea Pot 2x10ea @ 2 pood KB

C2.  DB Rows 2x10ea @ 80#

Field Strong 12/13

A.  Iron Flex W/U

B1.  Pillar to Plank Press Up 3x10

B2.  4 Way Deadbugs 3x6

B3.  YTW Raises 3x8ea @ 10#

B4.  L Sit hold 3x15 sec

C1.  Valslide Eccentric Leg Curls 4x10

C2.  Knee Jumps 4x3

D.  Trap Bar Deficit DL (3/4") 5x3 @ 380# - 400# - 420# - 435# - 445#

E1.  Russian Twists 3x20ea @ 20#

E2.  Side Pillar to hip drop and reach 3x5ea

E3.  Banded Full GH Raises 3x5

Field Strong 12/14

A1.  Row x 5 minutes
A2.  Iron Flex W/U

B.  PAMC - 3x10 each every 80 seconds

Back Squat - 225#

Bench Press - 195#

Strict Pullup - BW

Full GHD Raises - BW

Press - 135#

KBS - 2 pood

Front Squat - 160#

Dips - BW

Bent Over Rows - 140#

C1.  Depth Pushup to Explosive Rebound Up 4x3

C2.  Explosive Split Squat w/ Stride 4x3ea

Metcon

FT:

30 Thrusters, 95#

50 Cals Bike

150 DUs

Goal = sub 10

8:40

Field Strong 12/10

A.  Row x 5 minutes

B1.  Cocky Walks 3x10 yards

B2.  Air Squat Hold 3x20sec

C.  PAMC - 3x10 each every 80 seconds

Back Squat - 205#

Bench Press - 190#

Strict Pullup - BW

Full GHD Raises - BW

Press - 130#

KBS - 2 pood

Front Squat - 155#

Dips - BW

Bent Over Rows -135#

D.  Standing Tea Pots 2x10ea @ 2 pood KB

Field Strong 12/9

A.  Clean WU 3x5 @ 45# - 65# - 95#

B1.  SL Hip Extensions w/ eccentric 4x4ea

B2.  Quick Feet:  Over Over Back Back 4x20sec

B3.  Consecutive Broad Jumps 5x3

C.  Hang Power Clean 2,2,2,2,1 @ 165# - 180# - 195# - 205# - 215#

D.  3/4" Deficit DL - work up to 5RM - 395#

Field Strong 12/8

25 minute walk w/ 20# vest

Field Strong 12/6

A1.  Pillar to Plank Press Up 3x10 

A2.  L Sit Hold 3 x 20 sec *UB - 10/10 - 10/10

A3.  4 Way Deadbugs 3x6

A4.  Front Carry Squat to Step Up 3x10 @ 40#

B.  w/ 45# BB

3x5-5-5 of Hang PS + OHS + Snatch Grip PP

C.  Box Jump 5x2 @ 24" w/ 20# vest

D.  Power Snatch

Work up to 2RM - 165#

Drop sets @ 90% and 85% - 150# - 140#

E.  Snatch Pull 3x3 @ 165# - 175# - 185#

F.  Bent Over BB Rows 3x10 @ 135# - 145# - 150#

G.  Handstand Hold 1 x 20sec

Field Strong 12/7

 A.  Row x 5 minutes

B1.  Cocky Walks 3x10 yards

B2.  Rear Elevated Captain Morgans 3 x 20 sec ea

B3.  Air Squat hold 3 x 20 sec

C.  PAMC - 3x10 each every 80 seconds

Back Squat - 205#

Bench Press - 190#

Strict Pullup - BW

Full GHD Raises - BW

Press - 125#

KBS - 2 pood

Front Squat - 150#

Dips - BW

Deadlift -135#

D1.  Russian Twists 2x20ea @ 10#

D2.  Up Tall and Fall Starts 4x15 yards

Field Strong 12/3

A.  Bike x 5 minutes

B1.  Cocky Walks 3x10 yards

B2.  Plyo Pushups 3x10

B3.  Spiderman Crawls w/ Elbow Drop 3x10 yards

B4.  Air Squat hold 3 x 20sec

C.  PAMC - 3x10 each every 80 seconds

Back Squat - 195#

Bench Press - 185#

Strict Parallel Grip Pullup - BW

Full GHD Raises - BW

Press - 125#

Slam Balls - 40#

Front Squat - 145#

Pushups - BW

BB Curls - 85#

Metcon

30 GHD Situps

42 Cals Bike

30 GHD Situps

36 Cals Bike

30 GHD Situps

30 Cals Bike

30 GHD Situps

24 Cals Bike

Goal = sub 20

19:44

Field Strong 12/1

25 Minute Walk w/ 20# vest

Field Strong 12/2

A1.  Heels Down BB Hamstring Bridge 4x10 @ 95# - 115# - 135# - 165#

A2.  Banded Rotational Jack 4x10

A3.  Clean Warm Up x 3 @ 45# - 65# - 95#

B.  Hang Power Clean 3x3

*Work up to 3RM then 2 back off sets @ 95% and 90%

210# - 200# - 190#

C.  Starr Shrugs 3x10 @ 135# - 185# - 225#

D.  Bent over BB Rows 3x10 @ 135#

Field Strong 11/30

A.  Row x 5 minutes

B1.  4 Way Dead Bugs 3x6

B2.  Ninja Roll Up to Vertical Jump 3x3

B3.  Deficit Pushups 3x10

C.  DB Box Jumps 4x3 @ 15# - 20# - 25# - 30#

*All at 24"

D.  PAMC - 3x10 each every 80 seconds

Back Squat - 185#

Bench Press - 175#

Strict Pullup - BW

Reverse Hypers - 180#

Press - 115#

KBS - 2 pood

Front Squat - 135#

Dips - BW

BB Curls - 85#

E1.  Stading Tea Pot 3x10ea @ 2 pood KB

E2.  Banded Quick Sprint Steps 3x15ea

Field Strong 11/29

A1.  Pillar to Plank Press Up 3x10

A2.  Spiderman Crawl w/ Elbow Drop 3x10 yds

A3.  2 Position Tea Pots 3x4ea w/ 1.5 pood KB

B.  w/ 45# BB

3x5-5-5 of Hang PS + OHS + Snatch Grip PP

C.  Hang Power Snatch 5x3 @ 125# - 130# - 135# - 145# - 150#

D.  Snatch Pull 3x5 @ 160# - 170# - 180#

E.  Max reps in 4 minutes:  150# DBall Cleans

21

Field Strong 11/26

A1.  4 Way Deadbugs 3x6

A2.  Inch Worm 3x10

A3.  Walking Lunge 3x10ea

B1.  Ankle/Knee Band Walks 2x10ea

B2.  BB Primal Squat, Lunge, Step Complex 2x50 @ 45#

C.  PAMC - 2x10 each every 80 seconds

Back Squat - 205#

Bench Press - 185#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 135#

Devil Press - 15# DBs

Front Squat - 155#

Slam Balls - 40#

BB Curls - 95#

D.  3 sets:

Reverse OH Medball Throw x 3 @ 25#

Med Ball to Toes x 10ea @ 20#

Single Unders x 100

Field Strong 11/25

A1.  Clean Warm Up x 2

A2.  Athletic Burpee 4x3

A3.  Mini Ankle Banded Abduction Reverse Hypers off GHD 3x15

A4.  Ipsi Deadbugs 3x6ea

B.  Deficit Deadlift (3/4") - work up to heavy set of 5 - 385#

6 sets:

Deadlift x3 @ 70% of 1RM - 320#

Lateral Plyo Skiers x10ea

* Minimize rest

Field Strong 11/24

Assault Bike 10 x 15sec all out w/ 45 sec easy pace

146 cals

Tib bar 3x50 @ 10#

Field Strong 11/23

A.  Row x 5 minutes

B1.  Elevated Dying Bugs 3x8ea
B2.  Eccentric Nordics w/ Dynamic Pushup 4x4

C.  PAMC - 2x10 each every 80 seconds

Back Squat - 185#

Bench Press - 175#

Strict Pullup - BW

Full GH Raises - BW

Press - 130#

Chin Ups - BW

Front Squat - 145#

Dips - BW + 20#

BB Curls - 85#

D1.  Standing Tea Pot 3x10ea @ 1.5 pood

D2.  Up Tall and Fall Starts 6x15 yards @ 75%

E.  Supine Ring Pullups 3x max w/ 2 min rest between

14 - 10 - 8

Total = 32

Field Strong 11/22

A1.  Pillar to Plank Press Up 3x10

A2.  KB SA Elevated RDLs 3x10ea @ 1.5 pood

A3.  Inchworm Hands Only 3x5

A4.  Deficit Pushups 3x10

B.  Burgener W/U x 2

C.  Box Jump 4x5 @ 24" w/ 20# vest

D.  Hang Power Snatch 4x5 @ 115# - 125# - 135# - 140#

E.  Snatch Complex:  Snatch Pull + Power Snatch + Snatch Push Press

5 x 3-3-3 @ 115# - 125# - 135# - 145# - 155#

F.  AMRAP 10:
10 Supine Pullups

10 (5 ea) Rotational Ball Slams, 40#

7R

5k - Elk Grove

35:17

*Recovery pace

Metcon

Ankle/Knee Band Walks

4 RFT:
20 KBS, 1.5 pood

20 Goblet Squats, 1.5 pood

7:18

Field Strong 11/18

A1.  Eccentric Nordics w/ Dynamic Pushup 2x6

A2.  Quick Feet: Over Over Back Back 4x10sec

B.  Clean Complex WU x 2

C.  Consecutive Broad Jumps 5x3

Measured sets 4 & 5 - 7.4 yds, 7.6 yds

*Sneakers on concrete

D1.  Work up to 5RM Power Clean - 205#

D2.  Power Clean 2x5 @ 195# (95% of 5RM) - 185# (90% of 5RM)

E.  Clean Pull 3x3 @ 225# (5RM + 20#) - 235# (3RM + 30#) - 245# (3RM + 40#)

F.  BB Rows shin to gut 3x5 @ 205#

G1.  Scap Parallel Grip Pullup Hold w/ Hip Twist 3x5ea

G2.  L sit 3x20 sec

G3.  Supine to Prone Rolling 1x10ea

Field Strong 11/19

A1.  Row x 3 minutes

A2.  Inchworm 3x8

A3.  Empty Bar Front Squat 3x10

A4.  Elevated Dying Bugs 3x8ea

B.  PAMC - 2x10 each every 80 seconds

Back Squat - 175#

Bench Press - 165#

Strict Pullup - BW

Full GH Raises - BW

Press - 125#

Chin Ups - BW

Front Squat - 135#

Dips - BW

BB Curls - 75#

Field Strong 11/17

25 minute walk with 20# vest

Field Strong 11/16

A1.  BB Primal Squat Lunge Step Complex x 3 @ 45#

A2.  Alt Contra Deadbugs 3x6ea

A3.  Row 3 x 1 minute

B.  PAMC - 2x10 each every 80 seconds

Back Squat - 155#

Bench Press - 145#

Strict Pullup - BW

Full GH Raises - BW

Press - 115#

Chin Ups - BW

Front Squat - 125#

Dips - BW

BB Curls - 65#

Field Strong 11/15

A1.  L Sit 3x20 sec

A2.  Pillar to Plank Press Up 3x10

A3.  4 Way Deadbugs 3x6

A4.  See Saw Walk w/ IR & ER 3x2ea

B.  Burgener WU x 2

C.  Seated Box Jumps 5x3 @ 24"

D1.  Work up to 3RM on Power Snatch - 160#

D2.  Power Snatch 2x3 @ 150# (95% of 3RM) - 145# (90% of 3RM)

E.  Snatch Pull 3x5 @ 160# (3RM) - 170# (3RM + 10#) - 180# (3RM + 20#)

F.  Bent Over BB Rows 3x7 @ 135# - 150# - 165#

G.  3 Sets:
Hollow Rocks x 10

Kneeling Ab Wheel x 10

Field Strong 11/12

A1.  Cocky Walks 3x10 yards

A2.  High Knee Lunge 3x10 yards

A3.  High Knees 3x10 yards

B1. DB Supported Deadbugs Hands 5x5 @ 15#

B2. DB Supported Deadbugs Feet 5x5 @ 15#

C. AMRAP 15:

100 meter Farmers Carry, 45# DBs

10 Devil Press, 15#

50 meter OH Carry, 45# DBs

10 Front Supported DBall Squats, 100#

3R

Field Strong 11/11

W/U:  Row 10 minutes

A.  5 sets:  5 Strict Pullups + 5 Box Jumps, 24"

B.  FT w/ 20# vest:

1500 meter Row

100 DUs

50 Burpees

LT = 15:32

15:23

C1.  Incline DB Press 4x10 @ 65#

C2.  Reverse Shrugs on Dip Bars 4x10

D.  BB Step- Ups 4x8ea @ 95# - 115# - 125# - 135#

Field Strong 11/9

W/U:  Jump Rope 3 minutes

A1.  Bench Press 4x8 @ 205# - 215# - 225# - 230#

A2.  Medball Explosive Lateral Scoop Throw 4x5ea @ 10#

B1.  Deficit Pushups 4x8

B2.  Iron Man Holds 4x30sec

B3.  Superman Holds 4x30sec

Field Strong 11/8

W/U:  Bike 15 minutes

A.  Banded Hamstring Curls 4x20 w/ blue

B.  Back Squat w/ Staggered Stance 6ea @ 225#, 5ea @ 245#, 4ea @ 265#, 3ea @ 285#, 2ea @ 305#

*Minimize rest

C.  BW Bulgarian Split Squats 5x10ea

D1.  4 Way Deadbugs 4x6

D2.  Side Pillar w/ Hip Drop & Reach 4x5ea

E.  KB SA Elevated RDLs 2x10ea @ 1.5 pood

Tib Bar 2x30 @ 15#, 1x100 @ 10#

Field Strong 11/3

3 Sets:

Walking Lunge x 10 yards

High Knees x 10 yards

Butt Kicks x 10 yards

Maasai Jumps x 10

W/ 25# ball:

Reverse OH Medball Throw x 10 total

Coil Medball Throw to Sprint x 4

Medball Throw to Sprint x 4

Tempo Runs 75%:

2 x (5x80 yards)
*Rest 45 sec between reps, 90 sec between sets

Metcon

Yoga

A1.  Wall Drill Singles  6x4ea

A2.  Contra Deadbugs 4x6ea

A3.  Ipsi Deadbugs 4x6ea

A4.  Tib Bar 4x20 @ 20#

B.

Bike Cals 10 x 20 sec

*Rest 60 sec between

Total Cals = 159

C.  Reverse Sled Drag 8x 100 steps

2 sets @ 90#

6 sets @ 135#

Field Strong 11/5 + Metcon

A1.  Close Grip Bench Press 7x1 @ 225#

A2.  Incline Bench Rear Delt Fly 7x10 @ 25#

B.  21-15-9 FT:

Deadlift, 315#
Burpee Pullups

Goal = sub 15

14:28

C1.  L Sit DB Press 4x6 @ 45#

C2.  Dips 3x10

D1.  Banded Pushups 4x12

D2.  DB Rows 4x8ea @ 80#

Field Strong 11/4

A1.  Scap Depression 3x10

A2.  Parallel Grip Strict Pullups 3x5

A3.  Lunge Position Lateral Banded Rotations 3x10ea

B1.  Back Squat w/ Active Foot 4x4 @ 135#

B2.  Lunge Jumps w/ Switch 4x4

B3.  Lateral Med Ball Throw 4x8ea @ 10#

C.  Handstand Hold 2x20sec

Field Strong 11/2

A1.  4 Way Deadbugs 6x6ea

A2.  Pillar to Plank Press Up 2x10

A3.  Static Side Pillar Hold 2x30 sec ea

A4.  Ninja Roll Up to Vertical Jump 2x3

B1.  Push Press 6x3 @ 170# (82.5% of last weeks 3RM)

C.  AMRAP 12:

10 Pushups

10 Supine Pullups 

3 Box Jump Overs, 24"

9R + 10 + 4

Field Strong 11/1

A1.  Leg Swings 3x10ea

A2.  High Knee Lunge 3x10 yds

A3.  Spiderman Complex to Vertical Rotation 3x4ea

B1.  KB Single Arm Elevated RDLs 3x6 ea arm @ 62# - 70# - 70#

B2.  Box Jumps 3x6 @ 24"

C1.  Spiderman Crawl w/ Elbow Drop 3x10 yds

C2.  OH Medball Throw w/ SL Finish 3x5ea @ 12#

D1.  Back Squat 7x1 @ 335# (85% of last weeks 1RM)

D2.  Knee Jump into Broad Jump 7x1

E1.  Iso Elevated Sandbag Squat w/ Adduction 6x5ea @ small black (~60#)

E3.  DB Floor Press 6x6 @ 90#

30 Minute walk w/ 20# vest

Metcon

FT:

20 Thrusters, 115#

40 Cals Bike

20 Thrusters, 115#

6:13

Field Strong 10/29

A.  Assault Bike Cals for time: 

100 - 5:28

80 - 4:57

60 - 4:26

40 - :56

*Rest 2 minutes between bouts

B1.  Lateral Med Ball Throw 2x10ea @ 12#

B2.  Alt Contra Deadbug 2x8

B3.  DB Snatch to Spiderman Twist 2x4ea @ 45#

B4.  Alt Ipsi Deadbug 2x8

C.  Close Grip Bench Press 5x1 @ 225# - 235# - 245# - 255# - 265#

D.

Tabata Supine Ring Pullups - 47

*Rest 2 minutes

Tabata DB Floor Press, 65# - 51

*Rest 2 minutes

Tabata Plate Front Raise, 25# - 105

Field Strong 10/28

A1.  BW Reverse Lunge 3x10 yards

A2.  DB Snatch to Childs Pose 3x3ea @ 45#

A3.  Scap Depressions 3x6

B1.  BB Bulg Split Squats 4x5ea @ 115# - 135# - 155# - 165#

B2.  Parallel Grip Strict Pullup 4x8

B3.  Lateral Med Ball Throw 4x10ea @ 10#

B4.  Scoop Med Ball Throw 2x10ea @ 10#

C.  Hang Power Clean 4x3 @ 165# - 180# - 195# - 205#

D1.  Drunk Step-up 5x8ea - 2 sets @ 1pd, 3 sets @ 1.5pd

D2.  BB RDL to Shrug 5x8 @ 135# - 135# - 155# - 185# - 190#

E.  Tib Bar 4x25 @ 15#

Field Strong 10/26

A1.  Kneeling Arm Swings 2 sets each

A2.  Reverse Shrugs on Dip Bars 2x10

A3.  Strict Pullups 2x5

A4.  Maasai Jumps 2x10

B1.  Push Press 5x3 @ 155# - 175# - 185# - 195# - 205#

B2.  Peterson Step Ups

W/ 20# vest:

C1.  Strict Pullups 3 x max reps - 8 - 6 - 5

C2.  Strict Dips 3 x max reps - 18 - 14 - 12

D1.  Alternating DB Bicep Curls 3x5ea @ 40# - 45# - 50#

D2.  Banded Pushups 3x10

Field Strong 10/25

A1.  Stability Ball Leg Curls 3x10

A2.  Med Ball Explosive Chest Pass 3x10 @ 12#

A3.  Rock Back Calf Raise 3x10 @ 135#

B1.  Eccentric Nordic w/ Dynamic Pushup 3x4

B2.  1/4 Squat to Squat Jump 3x6 @ 135# - 145# - 155#

C.  Back Squat 5x1 @ 345# - 365# - 380# - 395# PR

Failed 405# - spotters grabbed it before I could finish.  Slow but no dropping back so probably would have got it.  Alas 395# is a PR.

D.  Front Carry Squat w/ Rocket Stance 2x10 x each leg forward (4 sets total) @ 100# DBall

Core + Metcon

3 Rounds: 

Tea Pot Walking Lune 10R/10L w/ 1 pood KB 

Sandbag Get Up Sit Up x10ea @ 60# 

Med Ball to Toes x10ea @ 20# 

DB Reach Under to Extension x10ea @ 15# 

4 Way Dead Bugs x 6

5 RFT:
20 (10L/10R) DB Hang Power Snatch, 45#

20 Burpees

CAP = 17 mins

16:38

Field Strong 10/22

A1.  Pillar to Plank Press Up 4x8
A2.  Supine Ring Pullup Iso Hold 2x10 sec

A3.  SL Dead Stop RDLs 4x8ea @ 26#

A4.  DB Flys 4x8 @ 25# - 35# - 35# - 40#

A5.  Incline Bench Rear Delt Fly 4x8 @ 25#

B1.  Close Grip Bench Press 6x3 @ 205# (~ 82.5% of last weeks 3RM)

B2.  Supine Ring Pullups 6x8 

B3.  Medball Chest Pass w/ Explosive Pushup 6x5 @ 12#

C1.  Kneeling Lunge One Arm DB Press 4x6ea @ 35# - 40# - 45# - 50#

C2.  Bar Dips 4x8

D1.  DB Bench 3x8 @ 75#

D2.  DB Rows 3x8ea @ 80#

E.  Parallel Grip BB Curls 4x6 @ 92#

Field Strong 10/21

A1. Calf Iso Hold in Dorsiflexion 3x30 sec ea

A2. Standing Calf Raises 3x30 

A3. IT Band Slow Twisting Kick w/ Reach 3x5ea

A4. Massai Jumps 3x10

B1. Split Squat w/ Active Foot 4x6ea @ 95# - 115# - 135# - 155#

B2. Pele's 4x30 

C. One rep every 30 secs for 15 miuntes

Deadlift @ 365#

D1. Goblet Squat Static Hold 4x20 ea @ 1.5 pood

D2. KB Supported Dead Bug Feet 4x10 w/ 1 pood

D3. Lateral Step KBS 4x16 @ 1.5 pood

Field Strong 10/20

25 Minute Walk w/ 20# vest

Field Strong 10/19

A1.  Scapula Depressions 2x10

A2.  Parallel Grip Strict Pullups 2x10

A3.  DB Shrugs 2x20 @ 45#

B1. DB Standing Arnold Press 3x10 @ 45#

C.  FT:

30 Push Press, 135#

50 Plyo Pushups on Sandbag

100 KBS, 1.5 pood

*Break up reps any way you want

11:11

Field Strong 10/18

A1.  15 Cals Bike

A2.  Elevated Dying Bugs 3x10ea

A3.  Leg Swings 3x10ea

A4. Banded Hip Flexor Stretch 3x30 sec ea

B1.  Weighted Static Lunge Hold 3x10 sec ea @ 40#

B2.  Banded Sprint Steps, quick, 3x15 ea

B3.  1/4 Squat to Squat Jump 3x4 @ 95# - 115# - 135#

C1.  Back Squat 6x3 @ 300# (82.5% of last weeks 3RM)

C2. Box Jump Over 6x3 @ 24"

D.  3 RFT:

10 DBall Cleans, 100#

20 Walking Lunge (L+R=2)

25 Cals Bike

9:47

Metcon - The Phantom

6 Rounds for max reps:

1Min Bike for Cals

1Min Burpees

1Min Double Unders

*Rest 1 Min between rounds

99 - 81 - 84 - 80 - 86 - 73

Total = 503

Field Strong 10/15

A1. Conta Dead Bug 4x6

A2. Wall Drill Singles 8x4

A3. Ipsi Dead Bug 4x6

B. Close Grip Bench Press 5x3 @ 185# - 205# - 215# - 230# - 240#

C1. L Sit DB Press 4x7 @ 45#

C2. Banded Pushups 4x10 @ blue

C3. Incline Bench Rear Delt Fly 4x10 @ 15#

D. Banded Power Skips 8 x 15 yds

Field Strong 10/14

A1.  Pillar to Plank Press Up 3x10

A2.  Scapula Depressions 3x10

A3.  Strict Parallel Grip Pullups 3x5 w/ 1 sec hold at top

A4.  Lunge Position Lateral Banded Rotations 3x10ea

B1.  Front Squat 4x4 @ 205# - 215# - 225# - 235#

B2.  Lateral Med Ball Throw 4x8ea @ 10#

B3.  Full GH Raises Banded 4x6

Field Strong 10/13

A1.  Reactive Scoop Throw 3x10ea @ 10#

A2.  DB Shrugs 3x15 @ 45#

A3.  Explosive Chest Pass 3x10 @ 10#

A4.  Med Ball to Toes 3x10ea @ 20#

A5.  Lunge Switch Jumps 3x4

B.  Bike 20 mins recovery pace - 155 cals

C1.  Superman hold 1 x 1 min

C2.  Iron Man hold 1 x 1 min

Field Strong 10/12

A1.  4 Way Deadbug 6x6

A2.  Pillar to Plank Press Up 2x10

A3.  Side Plank Hold 2x30 sec ea

A4.  Ninja Roll Up to Vertical Jump 2x3

B1.  Press 5x5 @ 150#

B2.  DB Floor Press 5x12 @ 45#

C.  AMRAP 12:

10 Slam Balls, 40#
10 Supine BB Pullups (feet elevated)
3 Burpee Box Jumps Overs, 24"

6R + 5

Field Strong 10/11

A1.  Walking Lunge 3x10 yds

A2.  Spiderman Complex to Horz Rotation 3x3ea

A3.  Leg Swings 3x10ea

A4.  Spiderman Complex to Vert Rotation 3x3ea

B1.  BB RDL 3x6 @ 185#

B2.  Box Jump 3x8 @ 24"

B3.  Med Ball to Toe 3x10 ea @ 14#

C.  Back Squat 5x3 @ 300# - 315# - 335# - 350# - 365# PR

D.  Back Squat 1 x max @ 315# - 13

E.  EMOM 8:

Sandbag Walking Lunge x 10 (5 ea) @ small black (~60#)

Plyo Pushups on Sandbag x 12

5R

Metcon

Max Cals Bike x 5 mins

*Rest 2 mins

Max Cals Bike x 4 mins

*Rest 1 min

Max Cals Bike x 3 mins

107 - 73 - 56 = 236 total

Field Strong 10/8

A1.  Reactive Scoop Throw 2x10ea @ 12#

A2.  Alt Contra DB 2x6ea

A3.  Explosive Chest Pass 2x10 @ 12#

A4.  Sandbag Get Up Sit Up 2x8ea @ small black

B.  Close Grip Bench Press 5x5 @ 185# - 185# - 205# - 205# - 225#

C.  L Sit DB Press 5x10 @ 35# - 40# - 40# - 45# - 50#

D1.  DB Floor Press 4x8 @ 80#

D2.  Bar Dips 4x10

E1.  DB Floor Chest Flys 4x12 @ 20#

E2.  Plate Front Raise 4x20 @ 25#

Hike/Walk > 7 miles

Field Strong 10/7

A1.  Reverse Lunge BW 3x10 yds

A2.  Pillar to Plank Press Up 3x5

A3.  Strict Parallel Grip Pullups 3x6

B1.  ISO Bulgarian Split Squat - Active Foot 4x10 secs ea w/ 45# DBs

B2.  Back Squat 4x5 @ 225# - 255# - 275# - 295#

B3.  Box Jump 4x6, 24"

C.  Trap Bar RDL 1x4 @ 240#, 3x4 @ 290#

D1.  Trap Bar Farmer Walk 6x60' @ 150#

D2.  Standing One Arm DB Row 5x8 ea @ 45#

Field Strong 10/6

3 Sets:
Walking Lunge x 10 yds

High Knees x 10 yds

Butt Kicks x 10 yds

Maasai Jumps x 10

Tempo Runs @ 60-75%

2 sets of:

6 x 60 yards

*Rest 30 secs btwn reps, 90 secs btwn sets

Field Strong 10/5

A1. Seated Arm Swing x 2
A2. DB Shrugs 2x20 @ 45#

A3. Kneeling Arm Swing x 1 ea

A4. Strict Parallel Grip Pullups 2x5

A5. Staggered Stance Arm Swing x 1 ea

A6. Heel Walks 2x10 yds

B.  Press 2x5 @ 160# - 175#, 1x4 @ 185#

C1. Plyo Pushups 3x10

C2. DB Incline Bench Rear Delt Fly 3x15 @ 15# 

C3. DB Hammer Curls 3x8 @ 45#

C4. Kuddyear Killers 3x10 (each position once)

D.  5 RFT:

6 DBall Cleans, 100#

50-40-30-20-10 Cals Bike

13:43

Field Strong 10/4

A1.  SL DB RDL 3x8 ea @ 45#

A2.  Weighted Split Squat ISO Dorsiflexion 3 x 20 sec ea w/ 45# DBs

A3.   Medball Chest Pass w/ Explosive Push-up 3x5 @ 25# ball

B1.  Eccentric Nordic w/ Dynamic Pushup 3x4

B2.  Front Carry Squat w/ Rocket Stance 3x6 ea w/ 60# Sandbag

C1.  Back Squat 5x5 @ 315#

C2.  Half Kneeling Landmine Twists 5x10 ea @ 10#

D1.  Front DBall Squat 5x10 @ 100#

D2.  High Knee Tea Pot 5x5 ea @ 1 pood KB

D3.  Reactive Lateral Scoop Throw 5x10 ea w/ tot ball

Metcon

FT:

15 Power Clean & Jerks, 135#

30 Cals Bike

15 Power Clean & Jerks, 135#

CAP = 5 mins

4:35

Grinder PT + Core

Metcon

EMOM 12 w/ 20# vest:

1- 12 Burpees

2- 15 Cals Bike

3- 18 KBS, 1.5 pood

Rx'd

Oly 12.4

PC&J - work up to single - 205#

PC - work up to single - 225#

Str

Seated Press

1x10 @ 95#

1x8 @ 115# 

4x6 @ 135#

4th of July

FT:

245 Double Unders

56 Burpees

34 DBall Cleans, 100#

13 KBS, 2 pood

1 Mile Run

28:36

Metcon

FT: 

10-8-6-4-2 Thrusters, 135#

50-40-30-20-10 Double Unders

LT = 6:51

6:28

Metcon

3 RFT:

15 Cals Bike

12 Power Snatch, 95#

9 Burpees

Goal = 7 mins

7:00

Aux/Core

3 Sets:

Front Plank mini banded forward to rear reach x 12 ea

Thigh banded bent knee hip abduction x 10 ea

Thigh Banded Glute Bridge w/ extension to abduction w/ Valslide x 10

3 Sets:

Copenhagen Hold x 30 sec ea

Kneeling Plank w/ Valslide shoulder washers w/ band around wrists x 10 

Valslide Knee Tuck + Pike x 10

Metcon - Dubai Event 8

FT:

20 meter Sandbag Carry, 120#

12 Burpee box jump overs, 24"

30 Cals Bike

12 Burpee box jump overs, 24"

20 meter Sandbag Carry, 120#

Goal = sub 5

4:46

Str

Dot Drills

Front Squat 3x3 @ 265#

OH Plate Bulgarian Split Squats 3x8 ea @ 25# - 35# - 45#

One Leg Box Squat 3x5 ea w/ 10# plates

Rear Neck 3x15 @ 75#

Side Neck 3x15 @ 50#

Metcon

EMOM 20:

1- 10 meter shuttle sprints x 10

2- L sit x 20 sec

3- 12 Slam Balls, 40#

4- Front Plank x 45 sec

3 Sets:

Russian Twist w/ 20# ball x 20ea

Core Activated Banded Deadbug x 6ea

Banded Knee Tuck to extension w/ eccentric x 10

Str/Sta

DB Step-Ups 3x10 ea @ 45#
BB (back) Step-Ups 3x10 ea @ 95# - 115# - 125#

3 Sets w/ 10# plates:
Front Raise x 10

Side Raise x 10 

45 degree Raise x 10

OH hold x 45 sec

Monkey Feet Hip Flexors 2x20ea @ 15#, 1x40ea @ 10#

Tib Bar 2x30 @ 20#, 1x100 @ 10#

Metcon

Bike Cals for time:

50-40-30-20-10

*Rest 1 minute between

1:22, 1:55, 1:47, :49, :13

Stamina

Deadlift 315#

Do one rep every 30 seconds for 30 minutes

Metcon

3 RFT:

100' DB OH Walk, 45#

20 KB Goblet Squat, 1.5 pood

15 Push Press, 115#

15 Cals Bike

13:56

Metcon

FT:

100 Devil Press, 15#

*Every minute that passes do one 150# DBall Clean

13:28

Pedal Wheels

Hip Flexors

Metcon

3 RFT:
8 Deadlift, 315#
20 Cals Bike
5:55

Oly 12.3

Knee Jumps

Power Snatch - work up to single

180# - ties PR

Power Clean and Jerk 4x1 @ 175# - 185# - 195# - 210# 

Power Clean 1x1 @ 220#

Metcon

AMRAP 12:

2 Power Snatch, 155#

4 Power Clean, 155#

60 DUs

4R + 2 + 4 + 4

Sta

EMOM 10:

1 - 12 GHD Situps 
2 - 2 DBall Cleans, 100# + 2 DBall Cleans, 150#

GH Raises 3x10 @ BW

Metcon

3 RFT:

9 Power Snatch, 115#

9 Cals Bike

3:51

*Rest 5 minutes

3 RFT:

9 Power Clean, 155#

9 Cals Bike

4:49

Str

Ankle/Knee Band Walks

Back Squat @ 350# (90% of 1RM):  2x3, 1x2

DB Bulgarian Split Squats 4x8 @ 25# - 35# - 45# - 50#

Oly 12.2

Strict Pullups 3x8 @ BW

Reverse Hypers 3x10 @ 180#

A.

Clean Pull + Power Clean @ 155# - 175# - 185#

Power Clean and Jerk @ 170# - 180# - 190# - 180# - 190# -205#

Power Clean @ 215# - 215#

B.

Snatch Pull 2x2 @ 135# - 145#

Power Snatch @ 155# - 165# - 170# - 155# - 165# - 170#

Metcon

7 RFT:

7 Devil Press, 15#
49 Double Unders

Goal = sub 12

11:35

Metcons

AMRAP 10:
10 Burpees

10 Wall Balls, 10', 20#

6R + 10

*Rest 5 minutes

3 RFT:

25 Cals Bike

50 DUs

9:48

Oly 12.1 + Metcon

A.  

Snatch Pull + Power Snatch @ 135# - 135# - 145# - 155#

Power Snatch @ 155# - 165# - 165# - 165#

B.

Clean Pull + Power Clean @ 170# - 170# - 180# - 190#

Power Clean & Jerk @ 180# - 190# - 190# - 190#

Power Clean @ 195# - 205# - 205#

21-15-9 FT:

Cals Bike

KBS, 1.5 pood

LT = 3:44

2:41

Metcon

AMRAP 10:

3 Burpee Box Overs, 24"

3 DL, 225#

6, 6, 9, 9, etc

Round of 15 + 2

Metcon

FT:
40 Cals Bike

120 DUs

40 Cals Bike

*Every Minute that passes do 5 DL @ 185#

11:52

Metcon

AMRAP 15:

3 Burpees

6 Deadlift, 225#

15 Cals Bike

7R + 3 + 2

Metcon

FT w/ 20# vest:

800 meter Run 

40 Cals Bike

LT = 6:46 WITHOUT vest

6:26

Oly 11.2

Power Snatch

1x3 @ 135#

9x1 @ 145# - 155# - 165# - 145# - 155# - 165# - 145# - 155# - 165#

Power Clean and Jerk 

1x3 @ 170#

8x1 @ 185# - 195# - 205# - 185# - 195# - 185# - 195# - 205#

Metcon

FT:

800 meter Run

40 Cals Bike

6:46

Metcon

2 RFT:
25 GHD Situps

20 Cals Bike

15 Front Squat, 135#

9:37

Metcon

21-15-9 FT:

Cals Bike

Power Snatch, 95#

7:06

Oly 11.1 + Metcon

A. Snatch Pull 2x2 @ 165#

B.  Power Snatch 2x2 @ 135#, 4x1 @ 145# - 155# - 155# - 165#

C.  Clean Pulls 2x2 @ 225#

D.  Power Clean and Jerk 6x1 @ 175# - 180# - 190# - 175# - 180# - 190#

AMRAP 12:

10 Lateral Burpees over BB

1 Round of DT @ 155#

3R + 4

Oly 10.2 + Metcon

A.  Power Snatch 6x1 @ 135# - 145# - 155# - 155# - 165# - 165#

B.  Power Clean and Jerk 6x1 @ 180# - 190# - 180# - 180# -190# - 200#
C.  BB Rows shin to gut 4x5 @ 205#

5 RFT:
15 Cal Row

3 Deadlift, 335#

9:34

Metcon

FT:

3 Rounds of Cindy

12 Squat Clean Thrusters, 95#

3 Rounds of Cindy

9 Squat Clean Thrusters, 95#

3 Rounds of Cindy

6 Squat Clean Thrusters, 95#

17:39

Metcon

5 RFT:

5 Deadlifts, 275#

10 Burpees

LT = 4:55, PR = 4:21

3:54

Metcon - Death Race

5 RFT:
15 Cals Bike

10 Burpees

LT = 8:30

7:29

Metcon/Sta

EMOM 45:  7 Burpees

Metcon

Death by Calories on Assault Bike

18R + 9

Metcon

5 RFT:

25 Cals Bike

7 Thrusters, 135#

*Goal = sub 15

14:35

Yoga + Yoga Core

Str

Bench Press @ 265# (90% of 1RM) - 1x2, 5x1
Side Neck 3x20 @ 50#

Rear Neck 3x15 @ 80#

Machine Rows 4x10 (2 wide, 2 narrow) @ 75# - 85#
DB Rows 2x10 ea @ 80# - 90#

BB Hip Thrusts 1x20 @ 225#, 2x12 @ 315#

The Banded March x 5 mins

Metcon

AMRAP 60:

17 Power Cleans, 135#

75 Air Squats

100# DBall carry on shoulder - barn door to end of driveway & back

45# DB Farmer Walk - barn door to end of driveway & back

6R + 8

Oly 10.1 + Metcon

Low Box Drills

A.  Power Snatch 2x2 @ 145#, 4x1 @ 155# - 155# - 165# - 165#

B.  Power Clean & Jerk 4x1 @ 180# - 190# - 180# - 190#

C.  Power Cleans 3x1 @ 200# - 205# - 210#

D.  Snatch Pulls 2x2 @ 190#

E.  Clean Pulls 2x2 @ 255#

42-30-18 FT:

Cals Bike

Alternating DB Hang Power Snatch, 45#

13:08

Str

Front Squat 4x4 @ 250# (85% of 1RM)

Metcon - Grettel

10 RFT:

3 PC&J, 135#
3 Lateral Burpees over BB

5:55

Metcon

EMOM 10:

12 Cals Bike

Rx'd

Metcon

FT:

Bike 40 Cals

40 Devil Press, 15#

Bike 40 Cals

9:14

SL Banded Hip Thrusts 3x15 ea

Str - BS

Ankle/Knee Band Walks

Back Squat 4x4 @ 330# (85% of 1RM)

DB Bench Press 3x15 @ 50#

Metcon

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

SDLHP, 65#

Push Press, 65#

7:37

B Oly 9.2

In Place SL Chaos March/Hold

Banded Knee Tuck to Elevate w/ eccentric

A.  Push Press 5-4-3-2-1- @ 155# - 165# - 175# - 180# - 190#

B.  Hang Power Snatch 4x1 @ 135# - 145# - 145# - 145#
C.  Power Snatch 5x1 @ 145# - 155# - 145# - 155# - 155#
D.  Power Clean 5x1 @ 180# - 190# - 180# - 180# - 190#

Tib Bar 1x100 @ 10#

Metcon

Reverse Hypers 4x12 @ 180#

Strict Pullups 4x8 @ BW

21-15-9 FT:

Deadlift, 225#

KTE

Row Cals

12:24

Metcon

AMRAP 10:

Thruster, 95#
Lateral Burpee over BB

*One of each, then two of each, etc 

Round of 8 + 4

*R knee still sore/stiff

Yoga + Yoga Core

Metcon

 On the 4:00 for 4 Rounds:

15 GHD Situps

15 Back Extensions

15 Devil Press, 15#
2 DBall Cleans, 100#

Rx'd

Metcon

 Titan Fan Bike Max Cals in 1 minute:
LT = 42

51

Metcon

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

Front Squat, 95#

KBS, 1.5 pood

Burpees

28:30

*R knee sore/stiff

Metcon

FT:

15 Cals Bike

10 Bench Press, 185#

15 Cals Bike

9 Bench Press, 185#

15, 8 down to 15, 1

30:44

Core Aux

3 Sets:

Elevated Stability Ball Knee Tuck x 12

Hollow Body Hold w/ DB OH Reach  x 12 w/ 10# DB

DB Reach under to Extension x 10 ea w/ 10# DB

Kneeling AB Wheel x 12

3 Sets:

Mini Thigh Banded Reverse Hypers off GHD x 20

Mini Thigh Banded Front Plank w/ SL Leg Raises x 10 ea

Copenhagen Iso Hold x 30 sec ea side

15s @ Corpus Christi (Sat June 5)

15s (Sat May 29)

Yoga

Sta

3 Rounds AFAP:

100' Sled Drag - Forward 100' then Backward 100', 135#
100' DBall Bear Hug Carry, 100#
100' OH BB Carry, 135#

15s vs Woodlands (Saturday May 22)

15p

Metcon

5 RFT:

15 KBS, 2 pood

15 Burpees

9:43

Supine BB Rows 3x12

B Oly 9.1

A.  Power Snatch 1x3 @ 95#, 1x2 @ 115#

7x1 @ 125# - 145# - 155#  - 145# - 155# - 145# - 155#

B.  Power Clean and Jerk 2x2 @ 135#

6x1 @ 155# - 180# - 190# - 180# - 190# - 180#

C.  Snatch Pull 3x2 @ 195#

D.  Clean Pull 3x2 @ 255#

15p

Metcon

AMRAP 12:

20 KBS, 1.5 pood

20 Slam Balls, 40#

20 Pushups

4R + 6

Metcon

AMRAP 5:

3 DL, 275#

7 PP, 115#

LT = 8R + 1

7R + 3 + 6

Metcon

AMRAP 20:
25 Cals Bike

25 Back Extensions

25 GHD Situps

4R + 17

15s vs Arrows (Saturday May 8)

15s

Metcon

5 RFT w/ 20# vest:

15 Cals Bike

10 Devil Press, 15#

10:22

Str + Metcon

Strict Pullups 

1 x 10

1 x 4 w/ 3 sec hold at top

1 x 5 w/ 5 sec hold at bottom 

Bench Press 4x4 @ 250# (85% of 1RM)

AMRAP 20:
Run one lap around backside of building

1 Round of Cindy

3 Power Snatch, 95#

Run one lap around backside of building

1 Round of Cindy

6 Power Snatch, 95#

etc...

5R + Run + 5 + 10

Metcon

AMRAP 6:

100# DBall over bar

-Set bar at shoulder level

38

Core

4 Sets:
DB Reach Under to Extension x 10 ea w/ 10# DB
V-Up w/ 10# DB Pass Around x 5 ea

Superman Banded Y-W-T x 10

4 Sets:

Banded SL Alt Knee Tuck x 10 ea

Superman Banded I-T x 10 ea

Banded Spread Eagle x 2 into Double Knee Tuck x 10

Metcon - Death by

Death by Power Clean and Jerk, 135#

LT = 9R + 7

10R + 5

B Oly 8.3

Hip Flexor KB lift/hold

Depth Jumps w/ w/o 20# vest

A.  Power Snatch 7x1 @ 145# - 155# - 160# - 170# - 155# - 160# - 170#

B.  Power Clean and Jerk 2x2 @ 180# - 190#, 5x1 @ 200# - 215# - 190# - 200# - 215#

C.  BB Rows shin to gut 4x5 @ 205#

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

x 4 sets straight thru

Monkey Feet hamstring curls 3x10ea @ 15#

Metcon + Aux

AMRAP 15:
1 DL, 275#

5 Cal Bike

2 DL, 275#

10 Cal Bike, etc

Round of 7 + 8

Deadbug Pullover w/ Psoas march 3x6 ea 

Eccentric Y Raises 3x8 @ 10# plates

Tib bar 1x100 @ 10#

Str + Metcon

Total of 20 Strict Cannonball Pullups

Front Squat 5x5 @ 235# (80# of 1RM)

AMRAP 15:
3 Rounds of: 3 Burpee Pullups + 9 Air Squats

18 Cal Row

4R + 1

Rev Hypers 3x10 @ 180#

Metcon

5 RFT:

15 GHD Situps

20 Cals Bike

Goal = sub 12:30

10:51

Str

2 Sets:

Lateral Ankle Band Walk 10ea

SL Glute Bridge 10ea

Lateral Knee Band Walk 10ea

Bird Dog Hold 30 sec ea

Banded Side Clam Raise 12ea

Back Squat 5x5 @ 315# (80% of 1RM)

Tib Bar 1x100 @ 10#

Metcon

On the 4:00 x 5 Rounds:

30 Air Squats

20 Cals Bike

10-8-6-4-2 Power Clean and Jerks @ 135# - 145# - 155# - 165# - 185#

Rx'd

Tib Bar 2x25 @ 25#, 2x50 @ 10#

Str + Metcon

Strict Pullups 

w/ 20# vest 5x6

BW 1 x max - 11

Bench Press 5x5 @ 235# (80% of 1RM)

FT:

30 DL, 275#

20 Front Squat, 185#

10 Power Snatch, 135#

8:37

B Oly 8.2

Knee Jumps

SL Lateral jumps onto block

A.  Power Snatch 2x3 @ 155#, 2x2 @ 160#

B.  Power Clean + Hang Power Clean 2 sets @ 195#, 3 sets @ 210#

C.  Split Jerks 4x1 @ 175# - 185# - 195# - 205#

D.  Snatch Pull 2x4 @ 185#, 3x4 @ 205#

E.  Snatch Shrugs 5x5 @ 255#

Metcon

FT:
100 Cals Bike

*Every minute that passes perform 10 second L sit Hold

8:55

Metcon

FT:

75 Cals Bike

Then,

10 Rounds of:

3 DBall Cleans, 100#

6 Pushups

9 Air Squats

12:33

DB Monkey Feet Leg Curls 3x10 ea @ 15#

DB Monkey Feet Hip Flexors 3x10 ea @ 15#

Yoga + Yoga Core

B Oly 8.1

A.  2 Snatch Pulls + 1 Power Snatch 2 sets @ 145#, 3 sets @ 155#

B.  Power Cleans 2x3 @ 210#, 3x1 @ 215# - 225# - 225#

C.  Clean Pulls 2x4 @ 245#, 3x4 @ 275#

D.  Rack Jerks 4x1 @ 175# - 185# - 195# - 205#

E.  Clean Shrugs 5x5 @ 305#

Metcon

EMOM 15:

1 - 20 Cals Bike

2 - 10 Burpees

3 - 3 DBall Cleans, 100#

Rx'd

Metcon + Aux

Parallel Grip Strict Pullups 4x8 @ BW

21-15-9 FT:
Cals Bike

KBS, 1.5 pood

Goal = sub 4:30

3:44

3 Sets:
Back Extension Hold x 45 sec

SL Glute Bridge Hold x 45 sec ea

B Oly 7.3

Strict Pullups 1 x max @ BW - 14

A.  Power Snatch 4x1 @ 145# - 155# - 160# - 170#
B.  Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 205# - 215#

Death by Burpee w/ 20# vest

PR = 14R + 9

12R + 9

Metcon - Omar

FT:

10 Thrusters, 95#

15 Lateral Burpees over BB

20 Thrusters, 95#

25 Lateral Burpees over BB

30 Thrusters, 95#

35 Lateral Burpees over BB

LT = 13:17

13:13

B Oly 7.2

A.  Power Snatch 2x3 @ 145#, 2x3 @ 155#

B.  3 Position Power Cleans 2 sets @ 180#, 2 sets @ 195#

C.  Snatch Pulls 2x4 @ 185# , 3x4 @ 205#

D.  Snatch Shrugs 4x5 @ 245#

B Oly 7.1 + Metcon

A.  3 Position Power Snatch 2 sets @ 135#, 2 sets @ 145#

B.  Power Cleans 2x3 @ 210#, 1x2 @ 220#

C.  Clean Pulls 2x4 @ 225#, 1x4 @ 245#, 2x4 @ 275#

D.  Rack Jerks 4x1 @ 155# - 165# - 175# - 185#

E.  PP + Split Jerk 2 sets @ 180#, 2 sets @ 190#

F.  Clean Shrugs 4x5 @ 295#

Death by 225# Back Squat

LT = 9R + 5

10R + 6

Machine Row

2x10 wide @ 80# 

2x10 narrow @ 80#

Metcon

AMRAP 10:

25 Cals Bike

100 meter Farmer Carry, 45# DBs

3R + 25

B Oly 6.2

A.  Power Snatch 2x3 @ 145#, 3x3 @ 155#, 3x1 @ 160# - 170# - 170#

B.  3 Position Power Cleans  2 sets @ 180#, 3 sets @ 195#

C.  Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 200# - 205#

D.  Power Clean 2x1 @ 215#

E.  Snatch Pulls 2x4 @ 185#, 3x4 @ 200#

F.  Snatch Shrugs 4x5 @ 225#

Weighted Strict Pullups 4x5 w/ 20# vest

Metcon

EMOM 6:

1 - 12 DL @ 155# + 10 Cals Bike

2 - 6 HPC @ 155#  + 10 Cals Bike

3 - 3 PJ @ 155# + 10 Cals Bike

Rx'd

Yoga + Yoga Core

Aux/Core

3 Sets:

Weighted Front Plank x 1 minute @ 45#

Side Plank x 1 minute ea side

3 Sets:

GH Raises x 10

Stiff Leg DL x 10 @ 135#

Hamstring Hip Hinge x 8

3 Sets:

Wide BB Curls x 8 @ 65#

Supinated BB Front Raise x 8 @ 45#

Metcon

Max Cals in 10 minutes on Titan fan bike

145

Max Cals in 1 minute on Titan fan bike

42

B Oly 6.1

SL KB Swap

A.  3 Position Power Snatch 2 sets @ 125#, 3 sets @ 135#

B.  Power Clean 2x3 @ 205#, 3x3 @ 215#

C.  Clean Pulls 2x4 @ 245#, 3x4 @ 265#

D.  

PP + Split Jerk 2 sets @ 180#

PP x 2 @ 190#

Split Jerk 2x1 @ 190#

E.  Clean Shrugs 5x5 @ 285#

Metcon - Death Race

5 RFT:

15 Cals Air Dyne

10 Burpees

8:30

PU - 6

Strict Pullups 9-11-9-9-11+ (11)

DB Bench 3x10 @ 75#

Get Shamrocked 10s

Yoga + Yoga Core

PU - 5, Sta

Strict Pullups 8-11-8-8-10+ (10)

Hip Flexors

Pedal Wheels

Air Dyne 3 × 30 sec all out - rest ~ 2 mins

Field 5 pre MT

Sprint Prep Sequence 

Alt Contra DB

Beep Test

PR = L11S1

L10 S2 

Sprints, in yards:

W/ vest:

Accel 10, sprint 10 x 2

Accel 10, sprint 20 x 2

10 x 2

50 x 1

W/O vest:

10 x 2

20 x 1

50 x 1

300 yard Shuttle Run (100 yard intervals)

*49 secs or less

48

Speed Ladder

Stamina

Not timed:

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

Burpees

*Increase weight each set

185# - 205# - 225# - 245# - 265# - 285# - 305#

Aux

3 sets:

Kneeling Ab Wheel x 15

SL Banded Hip Thrusts x 15ea

Wall Sit x 1 minute @ 45# - 70# - 90#

PU - 4, B Oly 5.2, Sta

Ankle Band Inversion/Eversion

Strict Pullups 7-10-7-7-10+ (11)

A.  Power Snatch 2x3 @ 145#, 2x3 @ 155#, 2x1 @ 165#

B.  3 Position Cleans 2 sets @ 170#, 3 sets @ 185#

C.  Power Clean and Jerk 2x2 @ 170# - 180#, 3x1 @ 190# - 205# - 210#

D.  Snatch Pulls 2x5 @ 185#, 3x3 @ 195#

E.  Snatch Shrugs 4x5 @ 215#

F.  BB Rows shin to gut 4x5 @ 195#

3 sets AFAP, rest ~3 min between:

Air Dyne 20 sec all out

100' Prowler Push, 180#

Air Dyne 20 sec all out

Metcon

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

Wall Balls, 20#, 10'

Power Snatch , 75#

7 Devil Press, 15# after each round

19:36

Metcon

FT:

15 Thrusters, 135#

Row 500 meters

20 Thrusters, 95#

Row 500 meters

30 Thrusters, 65#

Row 500 meters

14:29

Rear Neck 3x15 @ 80#
Side Neck 3x15ea @ 50#

Field 4 pre MT

2 Rounds:
Sprint Prep Sequence

Alt Contra DB

EMOM 12:
100 yard sprint

All in 14 secs or less

Coil med ball throw to sprint x 3

Med ball sprint starts x 4

PU - 3, B Oly 5.1, Metcon

Strict Pullups 7-10-6-6-9+ (10)

50 no grip Banded pull aparts

50 no grip Banded face pulls

50 seated rear delt raises, 15# DB

A.  3 Position Snatch 2 sets @ 120#, 3 sets @ 125#

B.  PC 2x3 @ 195#, 3x3 @ 210#

C.  Clean Pulls 2x5 @ 245#, 3x3 @ 260#

D.  PP 2x1 @ 175#; Split Jerk 2x1 @185#

E.  Clean Shrugs 5x5 @ 275#

Two, 5 minute Rounds:

200 meter Farmer Carry, 1.5 pood KBs

Then as many reps as possible: 5 Burpees + 10 KBS, 2 pood

*Rest 2 minutes between Rounds

2R + 5 + 4, 1R + 5 + 5

Metcon

 AMRAP 5:

165# Power Clean and Jerks

20 

Metcon

4 Rounds, each for time

6 PC, 155#

6 PP, 155#

18 Lateral Burpees over BB

*Rest 3 mins btwn rounds

1:33, 1:33, 2:23, 2:57

Field 3 pre MT

2 Rounds:
Sprint Prep Sequence 

Alt Contra DB

Beep Test w/ 20# vest

PR = L8S2

L7S2

Plyos:

Z Pattern Run x 4

Short Sprint w/ cone circle x 2 ea

Short Sprint w/ side step x 2 ea

Peacock Agility x 1 ea

Sprints, in yards:

W/ 20# vest:

Accel 10, sprint 10 x 2

Accel 10, sprint 30 x 3

Sprint 10 x 2

Sprint 40 x 1

W/O vest:

Sprint 10 x 2

Sprint 40 x 1

Track:

4 x 400 meters w/ 2 min rest btwn

1:24, 1:23, 1:26, 1:28

Metcon

4 RFT:
25 KBS, 2 pood

25 GHD Situps

25 Back Extensions

25 KTE

28:37

PU-2, B Oly 4.2

 Strict Pullups 6-9-6-6-9+ (10)

A. PS 2x2 @ 135# - 145#, 4x1 @ 155# - 160# - 155# - 160#

B. PC + HPC + PC 1 set @ 180#, 2 sets @ 195#, 1 set @ 200#

C. PC&J 2x2 @ 170# - 180#, 3x1 @ 190# - 190# - 205#

D. Snatch Shrugs 3x5 @ 225#

Metcon

3 RFT:

10 Devil Press, 15#

20 KBS, 1.5 pood

30 Back Extensions

5 DBall Cleans, 100#

11:35

Field 2 pre MT

2 sets:

Sprint Prep Sequence

Alt Contra DB x 6

EMOM 12:

100 yard sprints

14, 14, 14, 15, 14, 15, 16, 16, 16, 16, 16, 16

*35 deg

Sprints, in yards:

W/ 20# vest:

Accel 10, sprint 10 x 3

Sprint 10 x 3

W/O vest:

Accel 10, sprint 20 x 1

Sprint 20 x 1

Metcon

 AMRAP 12:

20 GHD Situps

20 Walking Lunges, 45# DBs, (L+R=2)

3R + 20

Aux

Bike 10 mins

Banded Supine 90/90 Hip IR 3x30 ankle & below knee

Banded Quadruped Straight Leg Hip Abduction 3x20ea

PU - 1, B Oly 4.1

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

Weighted Box Jumps

A. PS + HPS + PS 4 sets @ 115# - 125# - 125# - 115#

B. PS 3x2 @ 145# - 155# - 155#
C. PC 2x3 @ 195#, 3x2 @ 205#

D.  Clean Pulls  4x3 @ 245# - 245# - 255# - 255#

E. BB Rows shin to gut 4x5 @ 185#

F. Clean Shrugs 3x5 @ 305#

Metcon

FT:

150 KBS, 1.5 pood

*EMOM perform burpees, starting with 1 and adding 1 each minute

8:54

Metcon

Every 2:00 x 5 Rounds:

9 DB DL, 45#
6 DB HPC, 45#

3 DB PP, 45#

Yoga Core

Field 1 pre MT

2 Sets:
Alt Contra Deadbug x 8
Sprint Prep Sequence

Wall Drill

2 sets of Skip Sequence

AFAP for 2 sets, rest as needed btwn:
Run 400 meters

8 DBall Cleans, 100#

Run 100 yards

10 Burpees

Run 100 yards

8 DBall Cleans, 100#
Run 50 yards and back

25 Air Squats

Run 400 meters

Rx'd

Sprints, in yards:

W/ 20# vest:

Accel 10, sprint 10 x 2

Accel 10, sprint 20 x 2

10 x 2

W/O vest:

10 x 1

20 x 1

DL - 12 - Kovid

Reverse Hypers 3x10 @ 180#

DL
2x10 @ 210# - 285#

1x5 @ 340#

1x1 @ 385# 2" deficit

2x1 @ 415# - 440#

B Oly 3.2 - Kovid

Knee Jumps

A.  2 Clean Pull + 2 PC 2 sets @ 185#, 3 sets @ 195#

B.  Power Snatch 

3x2 @ 135# - 145# - 145#

5x1 @ 155# - 160# - 155# - 160# - 160#

C.  PC&J 2x2 @ 170# - 180#, 5x1 @ 190# - 205# - 190# - 205# - 205#

*Failed all 3 jerks @ 205#

D.  Snatch Shrugs 4x5 @ 225#

Metcon - Kovid

On the 6:00 x 4 Rounds
60 DUs
30 Wall Balls, 20#, 10'
10 Burpees

Rx'd

Touch

Metcon - Kovid

AMRAP 20:

25 Burpees

15 Back Squat, 205#

3R + 25

B Oly 3.1 - Kovid

OHS 3x3 @ 45#

A.  2 Snatch Pulls + 2 PS 2 sets @ 130#, 3 sets @ 140#

B.  2 Position Cleans (floor, high hang) 2 sets @ 195#, 3 sets @ 210#

*Missed all 3 high hang cleans @ 210#

C.  Clean Pulls 2x3 @ 245#, 2x3 @ 255#

D.  Clean Shrugs 4x5 @ 305#

Recovery - Kovid

1k Row easy/mod x 2

AMRAP x 2:

1 minute of 2 pood KBS

1 minute of SUs

*Rest 1 min btwn

15s x 80 mins (Sat Jan 16)

Metcon

AMRAP 18:

15 Slam Balls, 40#

1 DL, 185#
1 PC, 185#

15 Slam Balls, 40#

2 DL, 185#

2 PC, 185#

15 Slam Balls, 40#

3 DL, 185#
3 PC, 185#

etc...

Round of 7 + 15 + 8 + 2

B Oly 2.2

Dead Hang Pullup hold for max time - 1:22

Banded Step-Ups

SL Explosive Box Step-Ups

SL Lateral Jumps (onto/over)

A.  3 PS + 2 Snatch Pulls 2 sets @ 135#, 3 sets @ 145#

B.  PS 4x1 @ 155# - 155# - 160# - 155#
C.  PC + HPC + PC 2 sets @ 170#, 3 sets @ 185#
D.  PC&J 2x2 @ 170# - 180#, 4x1 @ 190# - 190# - 195# - 190#
E.  Snatch Shrugs 4x5 @ 215#

Rear Neck 3x15 @ 70#

Side Neck 3x15ea @ 50#

Banded Sprint Steps

Field 3 pre

Sprint Prep Sequence
Alt Contra Deadbug

20 Minute Fartlek Run

60 yard Sprint/Backpedal Shuttle Run x 2

Sprints, yards:

10 x 4 w/ 20# vest

20 x 2 w/ 20# vest

40 x 1 w/ 20# vest

10 x 2

20 x 1

40 x 1

Metcon

Heidens

5 Rounds x AMRAP 2:

50 DUs

then,

Round 1 - Power Clean, 135#

Round 2 - Front Squat, 135#

Round 3 - Push Press, 135#

Round 4 - Back Squat, 225#

Round 5 - Deadlift, 275#

17 - 16 - 15 - 7 - 11

B Oly 2.1, DL - 11

A.  PS + HPS + PS 2 sets @ 125#, 3 sets @ 135#

B.  3 Position Cleans 2 sets @ 185#, 3 sets @ 195#

C.  Clean Pulls 2x3 @ 230#, 2x3 @ 245#

D.  Clean Shrugs 4x5 @ 295#

E.   Rack Jerks 2x3 @ 180#, 3x3 @ 190#

DL

2x10 @ 225# - 315#

2x1 @ 365# - 405#

Press - 12, Hatch 12.2

Press
1x8 @ 135#
1x4 @ 175#
1x4 @ 190# (PR)

1x1 @ 205# (PR)

BS 4x5 @ 230# - 270# - 290# - 290#
FS 3x5 @ 175# - 205# - 215#

Metcon - Michael

3 RFT:
Run 800 meters

50 Back Extensions

50 GHD Situps

LT = 33:22

33:21

DL - 10

Reverse Hypers 3x12 @ 180#

DL

2x10 @ 210# - 285#

1x5 @ 340# 

1x1 @ 385# 2" deficit

1x1 @ 405# 2" deficit

3x1 @ 430# - 450# - 455#

Bulg Split Squats 3x3 ea w/ 6 sec iso hold at bottom w/ 1.5 pood KBs

Field 2 pre

3 sets:
Sprint Prep Sequence

Alt Contra Deadbug x 6

Every 90 secs for 12 reps:
Half Gasser

All in 17 secs or less

3 sets AFAP, rest as needed btwn:

8 Burpees

3 Dball Cleans, 100#

Sprint 50 yards and back

B Oly 1.2

A.  PC + HPC 2 sets @ 160#, 3 sets @ 170#
B.  PS 3x3 @ 125# - 135# - 135#, 4x1 @ 145# - 155# - 145# - 155#
C.  PC&J 2x2 @ 155# - 170#, 4x1 @ 180# - 190# - 180# - 190#
D.  Snatch Pull 4x3 @ 160#
E.  Snatch Shrugs 4x5 @ 205#

Stamina

Every 2 minutes for 10 Rounds:

10 HPC + 2 Pushups

9 HPC + 4 Pushups

8 HPC + 6 Pushups

7 HPC + 8 Pushups

6 HPC + 10 Pushups

5 HPC + 12 Pushups

4 HPC + 14 Pushups

3 HPC + 16 Pushups

2 HPC + 18 Pushups

1 HPC + 20 Pushups

*BB Load = 135#

Rx'd