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#