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