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#