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
Wednesday, December 29, 2021
Tuesday, December 28, 2021
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
Sunday, December 26, 2021
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
Saturday, December 25, 2021
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
Thursday, December 23, 2021
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
Wednesday, December 22, 2021
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#
Tuesday, December 21, 2021
Monday, December 20, 2021
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#
Sunday, December 19, 2021
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
Saturday, December 18, 2021
Field Strong 12/14
A1. Row x 5 minutes
A2. Iron Flex W/U
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
Friday, December 17, 2021
Wednesday, December 15, 2021
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
Tuesday, December 14, 2021
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#
Monday, December 13, 2021
Sunday, December 12, 2021
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
Saturday, December 11, 2021
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
Friday, December 10, 2021
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#
Thursday, December 9, 2021
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
Wednesday, December 8, 2021
Tuesday, December 7, 2021
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#
Monday, December 6, 2021
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
Sunday, December 5, 2021
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
Saturday, December 4, 2021
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
Thursday, December 2, 2021
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
Wednesday, December 1, 2021
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