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