Metcon

Tabata Bike Cals

83

Metcon

5 Rounds, each for time:

30 Double Unders

30 Air Squats

20 Cals Bike

*Rest 2 minutes btwn rounds

1:22, 1:48, 2:19, 2:16, 2:13

Metcon

See Saw Walk w/ IR & ER

Reactive Tea Pots

EMOM 9:
1 - 15 Wall Balls, 20#, 10' 

2 - 20 Back Extensions

3 - 30 DB Floor Press, 45#

Rx'd

Metcon

EMOM 9:

1 - 18 Cals Bike

2 -  6 Power Clean and Jerk, 135#

3 - 12 Devil Press, 15#

Rx'd - tough

Str

Behind the Neck / Rack Jerk 5x1 @ 185# - 205# - 225# - 235# - 245# PR

Metcon

EMOM 30:

Odd - 3 Power Cleans, 185#

Even - 15 Cals Bike

Rx'd

Yoga Core

Field

Beep Test

LT/PR = L11S1

L9S1

Stamina/Str

5 Rounds for Max Reps:

160# Press (3/4 BW)

Strict Pullups

*Rest as needed (~2-4 mins after each)

Press: 11-9-8-6-6 = 40

SPUs:  12-9-8-8-7 = 44

QL Raises 3x10ea @ 15#

Metcon

EMOM 10:

Odd - 15 Cals Bike

Even - 5 Deadlift 275# + 20 Pushups

Rx'd

Metcon - Religion

5 Rounds:

Max Rep Back Squat 225#

7 Burpee Box Jumps 20"

CAP = 25 mins

LT =75

30-20-15-12-14  = 91

Metcon

Death by Thrusters 95#

LT = 11R + 9

12R + 6

Metcon

4 RFT:

20 Cals Bike

12 Deadlift, 155#
9 Hang Power Clean, 155#
6 S2O, 155#

LT = 13:51

13:19

Metcon

5 RFT:

Run 200 yards (intervals of 50)

10 Devil Press, 15#

Goal = sub 10

8:56

Str

Reverse Hypers 3x12 @ 180#

Supine Ring Pullups 3x12 

Hanging 90 Degree Twists 3x8ea

Hanging Knee Extensions 3x8

Mini Thigh Banded Front Plank w/ SL Raises 3x10ea

Side Lying Clam Shell w/ Thigh Mini Band 3x15ea

Sumo Deadlift 10-10-5-3-1-1 @ 225# - 255# - 275# - 295# - 315# - 335#

Metcon

Death by 100# DBall Clean

LT = 10R + 4

11R + 8

Metcon

Death by Pushups w/ 20# vest

15R + 8

Yoga Core

Metcon

Death by Burpee w/ 20# vest

PR = 14R + 9,  LT = 12R + 9

13R +  8

Metcon

AMRAP 15:

1 Deadlift, 275#

40 meter shuttle Run

2 Deadlifts, 275#

80 meter shuttle Run

3-120, 4-160, etc...

*Runs done in 20 meter intervals

Round of 8-320 + 4

Metcon

2 minute Rounds x 5 w/ 3 minute rest between:

10 Burpees

200 meter Run

Max Burpees

14-13-12-11-11 = 61

*Not counting initial 10

Aux

Monkey Feet Seated SLR 3x10 @ 10#
Monkey Feet SL RDLs into hip flexion 3x8 @ 10#
Monkey Feet Standing Leg Curls 2x10 @ 25#, 2x10 @ 30#

Metcon

EMOM 12:

10 KBS, 1.5 pood

5 Burpees

Rx'd

Metcon

FT:  

200 Double Unders

15 Thrusters, 155#
100 Double Unders

15 Thrusters, 155#

200 Double Unders

24:42

Metcon

EMOM 10:

1 up to 10 Devil Press, 15#

2 DBall Cleans, 100#

Aerobic

2 minutes Single Unders

2 minutes Bike

1 minute Single Unders

1 minute Bike

30 sec Double Unders

30 sec Bike

5k

Not timed but def pushed it.

Metcon - The Phantom

6 Rounds for max reps:

1 Min Bike for Cals

1 Min Burpees

1 Min Double Unders

LT = 503 (99-81-84-80-86-73)

112-87-81-78-75-72 = 505

Metcon

AMRAP 12 w/ 1.5 pood KB:

12 KBS

12 Goblet Squats

12 Single Arm KB Push Press (6L, 6R)

7R + 12 + 4

Metcon

 AMRAP 3:
3 Deadlifts, 315#

3 Bar Facing Burpees

 AMRAP 3:
3 Deadlifts, 275#

3 Bar Facing Burpees

 AMRAP 3:
3 Thrusters, 115#

3 Bar Facing Burpees

 AMRAP 3:
3 Thrusters, 95#

3 Bar Facing Burpees

*Rest 3 minutes between AMRAPs

5R + 3

5R + 1

4R

4R + 3 + 2

Metcon

FT:

5-4-3-2-1 Back Squat, 315#

25-20-15-10-5 Burpees

Goal = sub 12

11:29

Aux

4 Sets:

High Knee Tea Pot x8ea @ 26#

Seated Good Mornings x10 @ 35# DBs (front loaded)

4 Sets:

Prone Lying Banded Hamstring Curls x15

SL DB RDLs x8ea @ 35#

High Speed Banded Flutter Kicks x 10 sec

3 Sets:

Strict Pullups x8

Rear Neck x15 @ 80#

Heels Down BB Hamstring Bridge 3x8 @ 135# - 155# - 185#

Aux

Monkey Feet Side Lying 3 position Abduction Raises 3x10ea @ 10#

Monkey Feet Prone Lying Leg Raises 3x15ea @ 10#

Monkey Feet hip mobility drill

Forearm stuff

Stamina/Core

AMRAP 20:

5 Jumping Bar Muscle Ups (bar at neck height)

20 GHD Situps

1 Minute Front Plank Hold UB

5R + 1

Metcon

EMOM 10:

Odd - 15 Cals Bike

Even - 25 Double Unders

Rx'd

Metcon - Ingrid

10 RFT:

3 Power Snatch, 135#

3 Bar Facing Burpees

Goal = sub 7

6:40

Metcon - Linda

10-9-8-7-6-5-4-3-2-1 FT:

Deadlift, 300#

Bench Press, 200#

Power Cleans, 150#

LT = 33:58

24:19

Yoga Core

Metcon - Busters

50 DB Burpees into Squat Clean Thruster, 45#

14:57

Core

3 Sets: 

Valslide Leg Curls w/ Hip Abduction at Extension x 10

Thigh Banded Side Clam Raises x 10ea

Bent Over Banded Lat Kickbacks x 10ea

DB Reach under to Extension x 10ea @ 15#

Metcon

AMRAP 9:

9 Front Squat, 135#

7 Burpees

5 S2O, 135#

4R + 9 + 7

Metcon

10 Front Squat, 205#

35 Cals Bike

1:55

Field Strong 10/17

A1.  4 Way Dead Bugs 2x8

A2.  Ankle Band Walks 2x10ea

A3.  Side Pillar Hip Drop Starfish 2x3ea

A4.  Tib Bar 2x25 @ 25#

B1.  Air Squat 5x3 w/ 10 sec iso hold at bottom

B2.  Trap Bar Jumps 5x3 @ 150#

B3.  Shin Hops 5x3

Yoga Core

Field Strong 10/21

A1.  4 Way Dead Bugs 2x8

A2.  Spinal Wave 2x2

A3.  Banded Good Mornings 2x20

A4.  Scapula Depressions 2x5

B1.  BB RDLs 4x4 @ 225# - 245# - 255# - 275#

B2.  High Speed Banded Flutter Kicks 4 x 10 sec

C1. Close Grip Bench Press 5x4 @ 230# - 245# - 250# - 260# - 270#

C2. Supine Ring Pullups 5x10

C3. Strict Pullups 5x6

Metcon

FT:

20 Cals Bike

20 Power Clean & Jerk, 165#

20 Cals Bike

6:28

Field Strong 10/20

A1.  Front Plank 3 x 45 sec

A2.  Med Ball to Toes 3x10ea @ 20#

A3.  Spiderman Complex to Vert Rotation 3x3ea

A4.  Alt Contra Deadbugs 3x6ea

B.  2 Deadlifts every minute x 15 minutes @ 365#

C1.  BW Bulgarian Split Squats 5x10ea

C2.  Trampoline Sprints 5 x 6 sec

C3.  Full GH Raises 5x10

Field Strong 10/18

A1.  Deficit Pushups 2x10

A2.  DB Incline Flys 2x10 @ 15#

A3.  DB Incline Rows 2x10 @ 45#

B1.  Neutral Grip DB Bench 4x6 @ 90#

B2.  Supine BB Pullups 4x10

B3.  DB Floor Chest Flys 4x10 @ 45#

C1.  Push Press 5x1 @ 175# - 185# - 195# - 210# - 215#

C2.  Plyo Pushups 5x10

C3.  Banded Tricep Extension 5x30

Metcon

Bike for max Cals

10 sec on, 50 sec off

20 sec on, 40 sec off

30 sec on, 30 sec off

40 sec on, 20 sec off

50 sec on, 10 sec off

40 sec on, 20 sec off

30 sec on, 30 sec off

20 sec on, 40 sec off

10 sec on, done

LT - 126

144

Field Strong 10/14

A1.  Pillar to Plank Press Up 3x10

A2.  Supine Ring Pullups 3x10

B1.  Incline Bench Press 5x3 @ 185# - 195# - 205# - 215# - 230#

B2.  Dips w/ Chains 5x10 @ 1L

B3.  DB Step-Ups 5x3ea @ 45# - 50# - 60# - 65# - 70#

4 Rounds AFAP, not timed:

20 Cal Row

12 KBS, 2 pood

100' Sandbag Carry, 125#

Field Strong 10/13

A1.  OHS + Snatch Grip PP 2x10ea @ 45#

A2.  See Saw Walk to Burpee 2x2

B1.  Deficit Deadlift (3/4") 4x2 @ 365# - 390# - 410# - 425# 

B2.  Stability Ball Leg Curls 4x10

B3.  SL Half Squat Reactive Jump 4x3ea

Field Strong 11/11

A1.  Inch Worm Hands Only 3x10

A2.  DB Pull Over 3x10 @ 45#

B1.  Single Arm DB Bench Press 4x6ea @ 65# - 75# - 80# - 90#

B2.  Kneeling Close Clapping Pushups 4x10

B3.  DB Zottman Curls 4x10ea @ 15#

C1.  Press 5x3 @ 155# - 165# - 175# - 185# - 190#

C2.  Plyo Pushups 5x10

C3.  Strict Parallel Grip Pullups 5x5

Field Strong 10/10

A1.  Empty Bar Front Squat 2x10

A2.  Leg Cradle Lunge Twist / Drunk Step 2 x 10 yards

A3.  Spinal Wave 2x2

B.  Back Squat prep 5,3,1 @ 260# - 300# - 320#

C1.  BB RDL 4x4 @ 215# - 235# - 255# - 275#

C2.  Lunge Jumps w/ Switch 4x4

C3.  Bent Over Rows w/ 2 DBs 4x10 @ 75#

D1.  Back Squat 5x3 @ 355#

D2.  Trampoline Sprints 5 x 6 sec

E.  Monkey Feet Hip Flexors 4x5ea @ 45#

*Each side at once w/ short rest

Metcon

AMRAP 12:

1 Power Snatch, 155#
3 Power Clean & Jerk, 155#
30 Double Unders

LT = 7R

8R

Metcon

4 RFT:

18 Deadlift, 115#

12 Hang Power Clean, 115#

9 Push Press, 115#

20 Cals Bike

Goal = sub 14:30

13:51

GPP

30 sec on, 30 sec off x 5 Rounds:

Back Extensions

Stability Ball Leg Curls

GHD Situp

KBS, 1.5 pood

Double Unders

Slam Balls, 40#

19-15-12-18-23-13

22-16-12-18-40-12

18-15-12-18-36-11

19-15-10-15-35-10

15-15-10-18-29-9

Total = 530

Stamina

2 Hang Power Clean every minute for 15 minutes @ 175#

Field Strong 9/30

A1.  Deficit Pushups 3x10

A2.  Ankle / Knee Band Walks 3x10ea

A3.  Jimmy Buffets 3x4ea

B1. CAT Close Grip Bench Press 5x1 @ 265#

B2. DB Standing Arnold Press 5x8 @ 35# - 45# - 45# - 45# - 45#

B3. OH Kneeling Banded Curls 5x20

C1.  CAT Front Squat 5x1 @ 245#

C2.  Shin Hop to 24" Box Jump 5x3

C3.  Trap Bar Jumps 5x3 @ 185#

D.  3 Sets:

Single Arm Farmer Walk 100' ea @ 2 pood

Landmine Twists 10ea @ 25#

Field Strong 9/29

A1.  Row 3 x 1 minute

A2.  KB Toe up Knee up 3x5ea @ 26#

A3.  OH Medball Throw w/ SL Finish 3x3ea @ 14#

A4.  Reverse Shrugs on Dip Bars 3x10

B1.  BB RDLs 5x2 @ 205# - 215# - 225# - 235# - 245# w/ 8 sec iso hold at bottom

B2.  Banded Flutter Kicks 5 x 10 sec

B3.  Dynamic Step Ups 5x10ea

C1.  Slight Incline DB Bench 5x2 @ 70# - 75# - 85# - 95# - 100# w/ 8 sec iso hold at bottom

C2.  Depth Pushup to Explosive Rebound Up 5x3

C3.  Supine Ring Pullup 5x10

Metcon

3 RFT:

15 Thrusters, 95#
12 Cals Bike

Goal = sub 5 mins

4:56

Field Strong 9/26

A1.  Elevated Dying Bugs 2x10ea

A2.  Ankle Stability Complex 2x3ea

A3.  Spiderman Crawl w/ Elbow Drop 2 x 10 yards

A4.  BW Bulgarian Split Squats 2x10ea

B.  Back Squat prep 5,3,1 @ 260# - 300# - 320#

C1.  DB Bulgarian Split Squat 4x2ea w/ 8 sec iso hold at bottom @ 65# - 70# - 75# - 80#

C2.  Shin Hop to Broad Jump 4x1

C3.  DB Hang Power Clean 4x8 @ 45#

D1.  Back Squat 4x3 @ 340#

D2.  Trampoline Sprints 4 x 7 sec

D3.  High Skips 4x5ea

Field Strong 9/27

A1.  Empty Bar Strict Press 2x10

A2.  Pushups 2x10

A3.  Jefferson Curl 2x2 @ 1.5 pood

B1.  DB Bench Press 4x2 @ 70# - 80# - 90# - 100# w/ 8 sec iso hold at bottom

B2.  Squatting BB Curls 4x10 @ 45#

B3.  Banded Hammer Curls 4x20

C1.  Push Press 4x4 @ 165# - 175# - 185# - 195#

C2.  L Sit DB Press 4x8 @ 45#

C3.  Banded Tricep Extensions 4x20

Field

2 Sets:
High Knee A-Skips x 10 yards

High Knee B-Skips x 10 yards

High Knee C-Steps x 10 yards

High Knees x 10 yards

Jog x 100 yards

Beep Test w/ 20# vest

PR = L8S2

L7S2

*Not failure, just capped

Sprints, yards:

Accel 10, Sprint 10 x 2

Filed Strong 9/22 + Metcon

A1.  Reverse Shrugs on Dip Bars 3x10

A2.  Supine Scapula Retractions 3x10

A3.  DB Pull Over 3x10 @ 45#

B.  3 RFT:

25 Double Unders

1 Round of DT, 155#

LT = 9:33

8:53

C1.  Close Grip Bench Press 5x1 w/ 15 sec iso hold at bottom @ 135# - 145# - 155# - 175# - 190#

C2.  DB Push Press 5x8 @ 55#

C3.  Incline Bench Rear Delt Fly 5x15 @ 20#

Field Strong 9/22

A1.  Jump Rope 3 x 1 minute

A2.  BW Step Ups 3x5ea

A3.  Side Pillar Clam Shell 3x10ea

A4.  Ankle Stability Complex 3x3ea

A5.  Banded SL DB RDLs 3x6ea @ 45#

B1.  BW Step Up Position Iso Hold 5 x 15sec ea

B2.  Dynamic Step Ups 5x10ea

B3.  DB 24" Box Jumps 5x3 @ 25# - 25# - 30# - 30# - 35#

C1.  CAT Front Squat 5x1 @ 225#

C2.  Tuck Jump 5x3

C3.  Lateral Med Ball Throw 5x10ea @ 10#

Field Strong 9/20

A1.  DB Bench Press 5x1 w/ 15 sec iso hold at bottom @ 65# - 75# - 85# - 90# - 100#

A2.  Deficit Pushups 5x10

A3.  Banded Hammer Curls 5x20

B1.  Press 5x2 @ 155# - 165# - 175# - 190# - 195#

B2.  L Sit DB Press 5x8 @ 45#

B3.  One Arm DB Lateral Raise 5x10ea @ 15#

Field Strong 9/19

A1.  Childs Pose Moose Antler 2x3ea

A2.  Leg Cradle Lunge Twist w/ Drunk Step 2x5ea

A3.  Strict Parallel Grip Pullups 2x10

A4.  BW Bulgarian Split Squats 2x10ea

B.  Back Squat Prep 5,3,1 @ 260# - 300# - 320#

C1.  DB Bulgarian Split Squat 4x1ea w/ 15 sec iso hold at bottom @ 55# - 65# - 70# - 75#

C2.  Shin Hops 4x4

C3.  DB HPC 4x8 @ 45#

D1.  Back Squat 5x2 @ 340# (85% of 1RM)

D2.  Trampoline Sprints 5 x 6 sec

D3.  Valslide Hamstring Curls 5x10

Field Strong 9/15 - GPP

3 Rounds 1 min on, 1 min off:

High Knee Squat, 1 pood

Hip Flexors, Right

Hip Flexors, Left

Tib Bar, 15#

Alt DB Hammer Curls, 45#

*Did not track reps

Field Strong PAP 6.2 - LATT test - Rower

A1.  4 Way Dead Bugs 2x8

A2.  Strict Pullups 2x8

A3.  Empty Bar Press 2x15

B1.  Push Press 4x1 @ 175# - 185# - 200# - 215#

B2.  Depth Pushups to Explosive Rebound Up 4x3

B3.  Reverse Hypers 4x10 @ 180#

C.  Rower for max Cals

5 x 30 sec all out w/ 2 minute rest between

13-13-12-12-12

Total = 62

Field Strong 9/13 - GPP

3 Rounds 1 min on, 1 min off:

DB Floor Press, 45#

Bent Over Row w/ 2DBs, 45#

RDL to Shrug, 95#

Full GH Raises

Medball to Toes, 20#

52-38-19-16-32

43-29-17-13-30

35-27-12-11-26

Field Strong 9/12 - GPP

3 Rounds 1 min on, 1 min off:

135# Back Squat w/ Staggered Stance (:30L/:30R)

Banded Pushups

BW Bulgarian Splits Squats (:30L/:30R)

100# DBall Cleans
Lateral KBS, 1.5 pood

24-32-40-10-30

22-32-42-9-26

20-27-34-6-22

Field Strong PAP 6.1

A1.  Alt Contra Deadbugs 3x6ea

A2.  Spiderman Complex to Vert Rotation 3x2ea

A3.  Cocky Walks 3 x 10 yards

B1.  Neutral Grip DB Bench 5x10 @ 80#

B2.  Clean Pulls 5x3 @ 205#

B3.  Lateral Plyo Skiers Low Box 5x10ea

Field Strong PAP 5.1

A1.  Superman Hold 2 x 20sec

A2.  Single Unders 2 x 100

A3.  Push Ups 2 x 20

B1.  Press 5x1 @ 165# - 175# - 185# - 200# - 210# PR

B2.  Strict Pullups 5x3

C.  Front Squat 7x1 @ 245# - 1 rep every 2 minutes

D.  4 Sets:

SL DB RDLs, 20# x6ea

Hip Bridge x10

Iso GHD Back Extension Hold x 20 sec

Metcon

Each for time:

50 Cals Bike

40 Cals Bike

30 Cals Bike

20 Cals Bike

10 Cals Bike

*Rest 2 minutes between each set

1:26, 1:47, 1:23, :48, :15

Field Strong PAP 4.2

A1.  Ankle Band Walks 2x10ea

A2.  IT Band Slow Twisting Kick 2x5ea

A3.  DB RDLs 2x10 @ 65#

A4.  Seated Arm Swing 2 x 10 sec

A5.  Knee Hug to Horz Lunge Twist 2 x 10 yards

B1.  Trap Bar Deficit Deaflift (3/4") 4x4 @ 350# - 360# - 380# - 390#

B2.  Trampoline Sprints 4 x 7 sec

C.  4 Sets

Stability Ball Leg Curls x 10

Standing Calf Raises x 50

Lateral Plyo Skiers x 10ea

Peles x 30

Field Strong PAP 4.1

A1.  Row 2 x 20 Cal

A2.  Scap Depressions 2x10

A3.  Ring Supine Scap Retractions 2x10

A4.  Dips 2x10

B1.  Hang Power Snatch 3,3,2,2,1,1 @ 135# - 140# - 145# - 150# - 155# - 165#

B2.  Consecutive Box Jump 6x3 @ 20"

C.  BB Step Ups 6x4ea @ 135# - 145# - 155# - 165# - 185# - 205#

D1.  Close Grip Bench Press 4x1 @ 255# - 270# - 280# - 290#

D2.  Floor Seated DB Press 4x6 @ 45#

D3.  Hatfield DB Front Raise 4x6ea @ 20#

Metcon

Alternating Death by:

Min 1 - 1 Burpee

Min 2 - 2 KBS, 1.5 pood

Min 3 - 3 Burpees

Min 4 - 4 KBS, 1.5 pood

Etc until failure

Round of 18 + 8

Field Strong PAP 3.4

A1. Press 5x3 @ 155# - 165# - 175# - 185# - 190#

A2. Reverse OH Medball Toss 5x3 @ 25#

B.  Front Squat 3x3 @ 255#

Metcon

EMOM 16:
1- 24 Cals Bike

2- 18 Back Extensions

3- 12 Devil Press, 15#

4- Rest

Rx'd

Field Strong PAP 3.3

A1.  DB Front Raise 3x10 @ 20#

A2.  Read Delt Fly 3x10 @ 30#

A3.  DB RDLs 3x6 @ 75#

A4.  Single Unders 3x100

A5.  DB Pull Over 3x10 @ 45#

A6.  Supine Ring Pullups 3x10

B1.  Deadlift 5x1 @ 390# - 410# - 425# - 435# - 445#

B2.  KBS 5x5 @ 70#

Field Strong PAP 3.2

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Charlestons 2x10ea

B.  Power Snatch 5x2 @ 155# - 160# - 165# - 170# - 170#

C.  Starr Shrugs 3x10 @ 225# - 245# - 245#

Field Strong PAP 3.1

A1.  Elevated Dying Bugs 2x10ea

A2.  Banded Good Mornings 2x20

A3.  Athletic Burpees 2x3

B1.  Back Squat 5x3 @ 350#

B2.  Seated Box Jumps 5,3,3,1,1 @ 24"

C1.  Standing Calf Raise 4x50 - last 2 sets w/ 20# vest

C2.  Full GH Raises 4x7 @ 20# vest

C3.  Lateral Skiers Low Box 4x10ea - last 2 sets w/ 20# vest

Metcon

5 Rounds of 1:30 on, :45 off:

Cals Bike 25-23-21-19-17

75# Max Power Snatches in remaining time

Total reps = 51

Field Strong PAP 2.4

A1.  DB RDLs 3x10 @ 70#

A2.  Childs Pose Progression 1 3x3

A3.  OHS 3x10 @ 45#

B1.  Deadlift 5x3 @ 365# - 385# - 400# - 410# - 420#

B2.  Trampoline Sprints 5 x 10 sec

C.  DB Bulgarian Split Squats 7x8ea @ 55# - 60# - 65# - 70# - 75# - 85# - 85#

D1. Close Grip Bench Press 5x3 @ 225# - 245# - 255# - 265# - 280# (2)

D2. Deficit Pushups 5x10

Field Strong PAP 2.3

A1.  Cocky Walks 3 x 10 yards

A2.  Spiderman Crawl w/ Elbow Drop 3x4ea

A3.  Butt Kicks 3 x 10 yards

A4.  Single Unders 3x100

B1.  Clean Shrugs 4x5 @ 255#

B2.  Full GH Raises 4x8

C1.  Heavy Front Carry Squat 10,8,8,7,6 @ 100# DBall

C2.  Med Ball to Toes 5x10ea @ 20#

Metcon

EMOM 20:

Odd - 15 Cals Bike

Even - 10 GHD Situps

Rx'd

Field Strong PAP 2.2

A1.  4 Way Deadbugs 3x6

A2.  Standing Tea Pot 3x10ea @ 1.5 pood

B.  5 sets:

Trampoline Sprints x 10 sec

Quick Feet Over Over Back Back x 10 sec

C1.  Valslide Eccentric Hamstring Curls 3x10

C2.  DB RDLs 3x10 @ 65#

D.  Front Squat 3x10 @ 205# - 215# - 225#

Field Strong PAP 2.1

A1.  Empty Bar HPC 2x10

A2.  Empty Bar Press 2x10

A3.  Pillar to Plank Press Up 2x10

A4.  Seated Arm Swing 2 x 30 sec

B1.  Lateral Plyo Skiers 5x10ea

B2.  Hang Power Clean 5x3 @ 170# - 175# - 180# - 190# - 200# 

C1.  Push Press 5x3 @ 165# - 175# - 185# - 190# - 200# (2)

C2.  Kneeling Close Clapping Pushup 5x10

Metcon - Grettel

10 RFT:

3 Power Clean & Jerks, 135#

3 Bar Facing Burpees

LT = 5:55

5:47

Field Strong PAP 1.3

A1.  Supine Scapula Retractions 2x10

A2.  SL DB RDLs 2x10ea @ 25#

A3.  Cocky Walks 2x10 yards

A4.  Spiderman Crawl w/ Elbow Drop 2x4ea

A5.  Knee Hug to Horz Lunge Twist 2x3ea

A6.  Ninja Roll Up to Vert Jump 2x3

B1.  Deadlift 5x5 @ 340# - 355# - 370# - 385# - 395#

B2.  Consecutive Broad Jumps 5x3

C.  CAT Back Squat 5x5 @ 295# (80% of 5RM)

90 sec rest between

D1.  Close Grip Bench Press 5x5 @ 205# - 225# - 240# - 250# - 260# 5RM

D2.  Slam Balls 5x8 @ 40#

Metcon

21-15-9 FT:

Bike Cals

Power Snatch, 105#

Goal = sub 7:30

6:54

Field Strong PAP 1.2

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Elevated Dying Bugs 2x10ea

A3.  Jump Rope Single Unders 2x100

B1.  Back Squat 5x5 @ 285# - 315# - 335# - 355# - 370# PR

B2.  Trampoline Sprints 5 x 10 sec

C1.  Isometric Rack Pull 5 x 10 sec

C2.  Box Jumps 5x3 @ 24"

D.  4 RFT:

Dynamic Step Ups x 10ea

Shin Hops x 3

Med Ball to Toes x 10ea @ 20#

6:41

D1.  Prone Banded Hamstring Curls 3x15 w/ 1 sec eccentric

D2.  SL Lateral Banded Hip Adduction (band around foot) 3x12ea

D3.  Captain Morgans 3x5ea

Field Strong PAP 1.1

A1.  Pillar to Plank Press Up 2x10ea

A2.  Strict Parallel Grip Pullups 2x10

A3.  Standing Banded Bent Elbow Forearm Pronations 3x15ea

B1.  Press 5x5 @ 145# - 155# - 165# - 175# - 180#

B2.  Depth Pushups to Explosive Rebound Up 5x3

C.  Muscle Snatch 3,3,2,2,1,1 @ 135# - 135# - 145# - 155# - 165# - 170#

Hau'ula Loop Trail Hike

Metcon/Stamina

Max Rep 205# Back Squats in 5 minutes

*No re-racking

LT = 56

65

Seated Good Mornings 4x10 @ 45# 

Field Strong 6/4

A1.  Supine BB Pullup Iso Hold 3 x 10 sec

A2.  Supine BB Pullups 3x10

A3.  Standing One Arm DB Rows 3x10ea @ 75#

B.  Power Clean 5x3 @ 185# - 190# - 195# - 200# - 205#

C1.  Banded Full GH Raises 4x8

C2.  Tib Bar 4x25 @ 25#

Field Strong 5/31 6/2

A1.  DB Floor Press 3x12 @ 45#

A2.  DB Pull Overs 3x12 @ 45#

A3.  DB Floor Chest Flys 3x15 @ 35#

A4.  Prone Banded Hamstring Curls 3x15

A5.  Leg Cradle to Lateral Lunge Twist 3x2ea

B.  Incline BB Bench Press (high incline) 4x10 @ 155# - 155# - 160# - 165#

C1.  Banded Pushup Iso Hold 4 x 10 sec

C2.  Slight Incline DB Bench 4x10 @ 75# - 75# - 85# - 85#

D1.  Banded Hip Thrusts 4x25

D2.  DB Step Ups 4x10ea @ 45# - 45# - 55# - 55#

E.  Band Resisted DB Floor Press 3x12 @ 75#

Metcon

21-15-9-15-21 FT:

Thrusters, 75#

Cals Bike

Goal = sub 12

11:47

Field Strong 5/30

A1.  Incline Bench Rear Delt Fly 3x15 @ 20#

A2.  Incline Bench Shrugs 3x15 @ 50#

A3.  Chin Ups 3x5

A4.  Banded High Speed Flutter Kicks 3 x 10 sec

B.  One Deadlift every 30 secs for 5 minutes - 410#

C1.  Prone Incline Neutral Grip T Bar Rows 4x10 @ 75#

C2.  DB Shrugs 4x10 @ 100#

D1.  Banded Tib Raises 3x30ea 

D2.  Standing Calf Raises w Single DB 3x30 @ 30# 

Field Strong 6/1 6/3

A1.  Iso Bulgarian Split Squat Hold w/ Active Foot 3 x 10 sec ea

A2.  Maasai Jumps 3x10

A3.  Medball Explosive Lateral Scoop Throw 3x12 ea @ 10#

B1.  Side Plank w/ DB Reach under to extension 3x10ea @ 15#

B2.  Ab Wheel 3x10

B3.  Upright Hollow Hold w/ 15# DB OH w/ Controlled Flutter Kicks x20ea

B4.  Leg Raises w/ Opposite Straight Leg Iso Band Resisted Flexion x10ea

C.  Jump Rope x 10 minutes

Field Strong 5/28

A1.  DB Hammer Curls 3x12 @ 45#

A2.  Incline Pushups 3x20

A3.  Banded Tricep Extensions 3x20

B1.  Neutral Grip DB Bench 4x12 @ 75#

B2.  L Sit 4 x 10 sec

B2.  BB Curls 4x12 @ 75#

C1.  Band Resisted DB Floor Press 4x12 @ 75#

C2.  Banded Hammer Curls 4x20

C3.  Prone Incline DB Curls 4x12 @ 15#

Run/Walk

 4.06 miles in 44 minutes 

Field Strong 5/26

A1.  Banded Core Engaged Alt Contra Deadbugs 4x6ea

A2.  SL Banded DB RDLs 4x12ea @ 40#

A3.  Stability Ball Leg Curls 4x12 - 3 sec eccentric, 2 sec hold at extension

B1.  DB Bulgarian Split Squats 3x8ea @ 70#

B2.  Max 1 pood Goblet Squats in 30 secs x 3 - 22, 22, 23

B3.  Full GH Raises 3x8

C.  Back Squat 4x8 @ 280# - 305# - 325# - 355#

D1.  SL Banded Tib Raises 3x30ea

D2.  Calf Raises 3x50

Field Strong 5/24

A1.  Supine Ring Pullups Iso Hold 3 x 10 sec

A2.  Supine Ring Pullups 3x15

A3.  See Saw Walk w/ IR&ER 3x2ea

A4.  Chin Ups 3x5 - 1 sec hold at top

B1.  Standing One Arm DB Row 12,10,8,8 @ 70# - 75# - 85# - 85# 

B2.  Meadows Rows 4x10ea @ 50#

C.  Rack Pulls 4x7 @ 275#

D1.  Standing Calf Raises w/ DBs 4x25 @ 25#

D2.  Incline Supported Y Trap Raises 4x10 @ 10# 

Field

A.  2 Sets:

Sprint Prep Sequence 1

High Knee A Skips x 10 yards

High Knee B Skips x 10 yards

High Knees x 10 yards

Wall Drill Triples x 5ea

B.  80-60-40 (yards) 2 sets of 4 reps

*Rest 1 minute btwn reps, 2 min btwn sets

*Goal = 34 secs or less

Reps 1 - 6 = 32-34 secs

Rep 7 = 35 secs

Rep 8 = 38 secs

C.  Pushup Starts 5 x 15 yards

D.  Single Leg Lateral Hops x 5 into 10 yard sprint x 3 ea side

E.  Double Leg Zig Zag Hops x 5 into 15 yard sprint x 4

Field Strong 5/23

A1.  Deficit Pushups 3x20

A2.  DB Pull Over 3x10 @ 45#

A3.  Banded Tricep Extension 3x20

B.  BB Floor Press 4x10 @ 185# - 195# - 205# - 210#

C1.  Slight Incline DB Press 12,10,8 @ 70# - 75# - 80#

1 set of Max Reps @ 90# - 6

C2.  Incline Pushups 4x20

D1.  Band Resisted DB Floor Press 12,10,8 @ 65# - 70# - 75#

1 set of Max Reps @ 75# - 9

D2.  Seated DB Lateral Raise 4x15 @ 12#

20 Minute Assault Bike recovery

Field Strong 5/25 5/27

A.  2 Sets, 10 yards each:

High Knee A Skips

High Knee B Skips

Straight Leg Skips

High Knees

B1. Medball Explosive Lateral Scoop Throw 2x24ea @ 10#

B2. Wall Drill Triples 2x5ea

C.  3 Sets:

KB Supported Dead Bugs Feet x 12 @ 1 pood

KB Supported Dead Bugs Hands x 12 @ 1 pood

Plate Rotations 3x12ea @ 25#

Bench Adduction 3x12ea

Elevated Hip Bridge 3x12

D.  Jump Rope x 10 minutes

Field Strong 5/21

A1.  Single Leg DB RDLs 3x8ea @ 45#

A2.  Rear Delt Band Pulls 3x20ea

B1.  Booty Sprout Hip Thrusts 4x20 @ 140#

B2.  Partial Back Squat w/ Pause 4x10 @ 230#

*1 sec iso hold in hole, drive up just short of lockout and right back down

B3.  Bench Adduction 4x8ea

C.  DB Shrugs 4x15 @ 85#

Field Strong 5/19 5/20

A1.  Elevated Dying Bugs 3x10ea

A2.  Supine BB Pullups 3x10

A3.  Seated One Arm Banded Row 3x20ea

B1.  DB Incline Rows 2x12 @ 70#, 2x10 @ 75#

B2.  Strict Parallel Grip Pullups 4x8

C.  BB RDLs 4x6 @ 225#

D1.  BB Rows shin to gut 3x8 @ 185#

D2.  Alt DB Hammer Curls 3x10ea @ 45#

E1.  Medball Explosive Lateral Scoop Throw 2x24ea @ 10#

E2.  Shin Hops 2x5

E3.  Quick Feet Over Over Back Back 2x10sec

4th of July (home)

FT:

246 Double Unders

56 Burpees

34 KBS, 1 pood

13 V-Ups

1 Mile Run

26:52

Field Strong 5/16

A1.  4 Way Deadbugs 3x6

A2.  Elevated KB Toe Up Knee Up 3x10ea @ 26# 

A3.  High Speed Banded Flutter Kicks 3 x 10 sec

B1.  DB Bulgarian Split Squat 3x10ea @ 65# - 70# - 75# 

B2.  Reverse Hyper 3x10 @ 180#

B3.  Prone Banded Hamstring Curls 3x15

C.  Back Squat 4x8 @ 280# - 305# - 325# - 355#

D1.  Standing Calf Raises w/ Single DB 2x30 @ 30#

D2.  SL Banded Tib Raises 2x30ea

Field Strong 5/18

A.  2 Sets, 10 yards

High Knee A Skips

High Knee B Skips

Straight Leg Skips

Lateral Skips

B.  3 Sets

KB Supported Deadbugs Feet 3x10 @ 1 pood

Plate Rotations 3x10ea @ 25#

Bench Adduction 3x10ea

Pillar Hold w/ Alt Hand Reach 3x10ea

C.  Jump Rope x 10 minutes

Field Strong 5/17

A1.  Banded Tricep Extension 3x20

A2.  Deficit Pushups 3x20

A3.  Incline Bench DB Flys 3x20 @ 20#

B.  Close Grip Bench Press 4x8 @ 185# - 200# - 210# - 230#

C1.  Band Resisted DB Floor Press 12,10,8,8,8 @ 70# - 75# - 85# - 85# - 85#

C2.  Dips 5x6 w/ 3 sec eccentric

D1.  Banded Pushups 3x10

D2.  BB Skull Crushers 3x20 @ 45#

Field Strong 5/14

A1.  Supine BB Pullup Iso Hold 3 x 10 sec

A2.  Supine BB Pullups 3x10

A3.  Strict Parallel Grip Pullups 3x5

B. Power Clean 5x3 @ 175# - 190# - 200# - 205# - 210# 

C1.  BB Rows shin to gut 4x8 @ 185#

C2.  Incline Bench Shrugs 4x10 @ 45#

C3.  Banded DB Victory Raise 4x10 @ 10#

D1.  Banded Full GH Raises 4x8

D2.  Tib Bar 4x30 @ 20#

Field Strong 5/9

A1.  Incline Bench Rear Delt Fly 3x15 @ 25#

A2.  Incline Bench Shrugs 3x15 @ 45#

A3.  Chin Ups 3x5

B.  Deadlift - one rep every 30 secs for 15 minutes

405#

C1.  Standing One Arm DB Row 4x10ea @ 70# - 75# - 75# - 85#

C2.  DB Shrugs 4x10 @ 100#

D1.  Banded SL Tib Raises 3x30ea

D2.  Standing Calf Raises w/ single DB 3x30 @ 30#

Field Strong 5/12

A1.  Inchworm Hands only 3x8

A2.  DB Pull Over 3x12 @ 45#

A3.  DB Floor Chest Flys 3x15 @ 35#

B1.  Incline BB Bench Press (high incline) 4x10 @ 155# - 155# - 160# - 165#

C1.  Banded Pushup Iso Hold 4 x 10 secs

C2.  Slight Incline DB Press 4x10 @ 70# - 75# - 80# - 85#

D1.  Band Resisted DB Floor Press 4x12 @ 60# - 70# - 70# - 70#

D2.  Dips 4x8

Field Strong 5/10

A1.  Prone Banded Hamstring Curls 3x15

A2.  High Speed Banded Flutter Kicks 3 x 10 secs

A3.  Leg Cradle Lateral Lunge Twist 3x2ea

B1.  BB Hip Thrusts 4x7 @ 365# - 405# - 455# - 455#

B2.  DB Step-Ups 4x10ea @ 45# - 45# - 50# - 50#

C1.  Back Squat 4x10 @ 275# - 300# - 315# - 340#

C2.  Bench Adduction 4x8ea

Field

A.  2 Sets:

Alt Contra Deadbug x6ea

Sprint Prep Sequence 1

B.  Up Tall and Fall Starts 5 x 20 yards

C.  Push Up Starts 5 x 15 yards

D.  80-60-40s (yards) x 4

*Moderate pace, not timed

*Rest ~ 1 minute btwn

Field Strong 5/11 5/13

A1.  Iso Bulgarian Split Squat Active Foot 3 x 10 sec ea

A2.  DB Bulgarian Split Squats 3x10ea @ 45#

A3.  Lunge Jumps w/ Switch 3x3

B.  2 sets, 10 yards each

High Knee A Skips

High Knee B Skips

High Knees

C1.  Medball Explosive Lateral Scoop Throw 2x20ea @ 10#

C2.  Wall Drill Triples 2x5

D1.  Side Plank DB Reach under to Extension 3x10ea @ 15#

D2.  Supine Plate Rotations 3x4ea @ 25#

D3.  KB Sumo RDL 3x10 @ 1.5 pood

D4.  Lateral Lunge w/ Chip 3x10ea @ 15#

E.  Jump Rope x 10 minutes

Field Strong 5/3

A1.  Supine Ring Pullup Iso Hold 3 x 10 sec

A2.  Supine Ring Pullups 3x15

A3.  Chin Ups 3x5

*1 sec iso at top, 2 sec iso at bottom

B1.  Standing SA DB Rows 12, 10, 8, 8 each @ 70# - 75# - 85# - 85# 

B2.  Meadows Rows 4x10ea @ 50#

C.  Rack Pulls 4x7 @ 275#

D1.  Standing Calf Raises w DBs 4x25 @ 25#

D2.  DB Shrugs 4x10 @ 110#

E1. Floor Press 4x8 @ 85# - 85# - 85# - 90#

E2. Dips 4x6

E3. Prone Incline DB Curls 4x12 @ 25#

Field Strong 5/7

A1.  Incline DB Flys 3x15 @ 15#

A2.  Incline Pushups 3x30

A3.  Banded Tricep Pushdown 3x30

B.  Band Resisted DB Floor Press

3x12 @ 45#

1 set of Max Reps @ 45# - 45

C1.  Alt Hammer Curls 3x6ea @ 45#

C2.  BB Curls 3 x Max Reps for 30 secs @ 45# 

D1.  Tib Bar 3 x 60 sec for max reps @ 15#

D2.  Standing Calf Raises 3 x 60 sec for max reps

Field Strong 5/4 5/6

A.  2 x 10 yards each:

High Knee A Skips

High Knee B Skips

Straight Leg Skips

High Knees

B1.  Elevated Hip Bridge 2x15

B2.  Medball Lateral Scoop Throw 2x20ea @ 10#

B3.  Wall Drill Singles 2x10

B4.  Lunge Jumps w/ Switch 2x2ea

C1.  KB Supported Deadbugs Feet 3x10 @ 1 pood

C2.  KB Supported Deadbugs Hands 3x10 @ 1 pood

C3.  Bench Adduction 3x10ea

C4.  Russian Twists 3x12ea @ 20#

D.  Jump Rope x 7:30

Field Strong 5/5

A1.  Stability Ball Leg Curls 4x10

*3 sec eccentric, 2 sec hold at full extension

A2.  Straight Leg DL 4x12 @ 135#

A3.  Alt Contra Band Resisted Deadbug 4x6ea

B1.  DB Bulgarian Split Squat 3x8ea @ 65# - 75# - 85#

B2.  Goblet Squats @ 1.5 pood 3 x Max Reps in 30 secs - 23 - 22 - 23

B3.  Banded Full GH Raises 3x8

C.  Back Squat 4x7 @ 275# - 300# - 320# - 350#

Field Strong 5/2

A1.  Deficit Pushups 3x20

A2.  DB Pullovers 3x10 @ 45#

A3.  Banded Tricep Pushdown 3x20

B.  Close Grip Bench Press 4x10 @ 185# - 195# - 205# - 215#

C1.  DB Bench Press 12, 10, 7 @ 75# - 85# - 90#

1 set of Max reps @ 90# - 6

C2.  Incline Pushups 4x15

D1.  DB Band Resisted Floor Press 10, 9, 8 @ 65# -  70# - 75#

1 set of Max reps @ 75# - 8

D2.  Incline Bench Rear Delt Fly 4x20 @ 20#

Field Strong 4/28

A1.  Reverse Shrugs on Dip Bars 3x20

A2.  Meadows Rows 3x10ea @ 50#

A3.  SA Seated banded Row 3x20ea

B1.  DB Incline Rows 3x8 @ 60# - 65# - 70#

1 set of Max reps @ 75# - 14

B2.  Strict Chin Ups 3x8

1 set of Max reps - 11

C.  BB Hip Thrusts 4x8 @ 315# - 365# - 415# - 415#

D1.  Standing SA DB Rows 3x15ea @ 55# - 60# - 70#

D2.  Banded Hammer Curls 3x15

Field Strong 4/30

A1.  Banded SL DB RDLs 3x8ea @ 45#

A2.  Strict Parallel Grip Pullups 3x8

A3.  SA Rear Delt Band Pulls 3x20ea

B.  BB RDLs 4x8 @ 205# - 215# - 225# - 225#

C1.  Bench Adduction 4x8ea

C2.  Partial Back Squat w/ Pause 4x10 @ 225#

*1 sec iso hold at bottom and drive up just short of lockout and right back down

Field Strong 4/29

A1.  Elevated Hip Bridge 3x10

A2.  Goblet Squat 3x10 @ 1.5 pood

B.  2 x 10 yards:

High Knee A Skips

High Knee B Skips

Straight Leg Skips

Lateral Skips each way

C.  2 sets:

Lunge Position Explosive Scoop Throw x10ea side, alternating, w/ ea leg forward @ 10#

Explosive Lateral Scoop Throw x20ea @ 10#

Shin Hops x5

Quick feet over over back back x 10 sec

D.  Open Step to Sprint x 5 each way x 10 yards

E.  3 Sets AFAP:

30 Cals Assault Bike

30 yard Forward Sled drag @ 90#

30 yard Reverse Sled Drag @ 90#

Field Strong 4/26

A1.  Banded Tricep Extensions 3x20

A2.  Deficit Pushups 3x20

A3.  DB Fly 3x20 @ 25#

B1.  Band Resisted DB Floor Press 12, 10, 8, 8, 8 @ 70# - 75# - 75# -75# - 75#

B2.  Dips 5x8

C.  Slight Incline DB Bench 12, 12, 10, 10, 8 @ 70# - 75# - 75# - 75# - 75#  

D.  DB Shrugs 15, 12, 10, 10 @ 85# - 100# - 110# - 110#

E1.  Banded Pushups 3x10

E2.  DB Hammer Kickbacks 3x12 @ 15#

Field Strong 4/27

KB Supported Dead Bugs Feet 3x10 @ 1 pood

KB Supported Dead Bugs Hands 3x10 @ 1 pood

Side Plank w/ DB Reach Under to Extension 3x10ea @ 15#

Pillar Hold w/ Alt Hand Reach 3x5ea

Jump Rope x 5 minutes

Recovery

Assault Bike 20 minutes @ mod pace

182 Cals

Field Strong 4/25

A1.  Front Plank 3 x 1 minute

A2.  Elevated KB Toe Up Knee Up 3x10ea @ 26#

A3.  High speed banded flutter kicks 3 x 10 sec

B1.  Heel Elevated DB Bulgarian Split Squats 3x10ea @ 60# - 65# - 75# 

B2.  30 degree DB Walking Lunges 3x6ea @ 30#

B3.  High Knee Tea Pot 3x8ea @ 35#

C.  Back Squat 4x7 @ 290# - 300# - 315# - 340#

D1.  Standing supported Calf Raises w/ single DB 2x30 @ 30#

D2.  Banded Tib Raises 2x30ea

Field Strong Deload week 3/3

A1. Spiderman Complex to Vert Rotation 3x2

A2. Spiderman Complex to Horz Rotation 3x2

B1.  Starfish Iso Hold 3 x 30 sec each side

B2.  Drunk Step-Ups 5x5ea @ 1.5 pood

C. FT:

50 each Med Ball to Toes @ 20#

2:20

Field Strong Deload week 2/3

A1.  Cocky Walks 2 x 10 yards

A2.  Alt Contra Deadbugs 2x6ea

A3.  Step Downs 2x4ea

B1.  Elevated Dying Bugs 4x8ea

B2.  Trampoline Sprints 4 x 15 sec

B3.  SL Eccentric Hip Extensions off GHD 4x6ea

C1.  Side Pillar Hip Drop Starfish 3x3ea

C2.  Rear Delt Fly 3x15 @ 15#

Field Strong Deload week 1/3

A1.  Childs Pose Progression 1 3x2

A2.  4 Way Dead Bugs 3x6

A3.  Elevated Captain Morgans 3x6ea

A4.  See Saw Walk w/ IR & ER 3x2

A4.  Band Pull Aparts with ER 3x20

B1.  Underhand Horz Row - Hold for time at top for 5 sets - :30, :50, :33, :32, :35

B2.  Stability Ball Leg Curls 5x20

C1.  Sissy Squat 4x10

C2.  Side Pillar to Hip Drop and Reach 3x5ea

LATT Test - Bike

Assault Bike 

5 x 30 sec all out w/ 2 minute rest between

LT = 129

38-29-23-22-19

Total = 131

Field Strong 4/15

A1.  Reverse Shrug on Dip Bars 3x10

A2.  Empty Bar HPC 3x10

A3.  SA DB OH Walking Lunge 3 x 10 yards each arm @ 25#

A4.  Supine Scapula Retractions 3x10

B1.  Neutral Grip DB Bench 6x10 @ 70#

B2.  Depth Pushups to Explosive Rebound Up 6x4

B3.  Strict Pullups 6x4

C1.  Reverse Hypers 5x10 @ 180#
C2.  Reverse Crunch w/ roller behind knees 5x10

Field strong 4/14

A1.  Ankle/Knee Band Walks 3x10ea

A2.  Charlestons 3x10ea

A3.  Alt Contra Deadbugs 3x6ea

B1.  Cocky Walks 3x10 yards

B2.  Trampoline Sprints 3 x 10 sec

B3.  Elevated KB Toe Up Knee Up 3x7ea @ 26#

C.  Deadlift 3x3 @ 390# - 405# - 420#

D1.  DB Bulgarian Split Squat 5x5ea @ 65# - 70# - 75# - 85# - 95#

D2.  Reverse OH Ball Toss 5x3 @ 25#

Field Strong 4/12

A1.  Reverse Shrugs on Dip Bar 2x10

A2.  Side Box Step-Up 2x5ea @ 25#

A3.  Seesaw Walk to Vertical Jump 2x3

B1.  Trampoline Sprints 3 x 10 sec

B2.  Prone Banded Hamstring Curls 3x6 - explosive concentric, 1 sec hold, 2 sec eccentric

B3.  Eccentric Nordics w/ Dynamic Push-up 3x3

C1.  Seated Incline DB Press 4x8 @ 60# - 70# - 75# - 75#

C2.  Neutral Grip DB Bench 4x10 @ 75# - 85# - 85# - 95#

D.  5 Sets:

High Knee Teapot x4ea @ 18# - 18# - 26# - 26# - 35#

Elevated KB Knee Up Toe Up x4ea @ 18# - 18# - 26# - 26# - 35#

Jefferson Curl x4 @ 53#

Field Strong 4/11

A1.  Elevated Captain Morgans 2x3ea

A2.  Banded Good Mornings 2x20

A3.  Strict Parallel Grip Pullups 2x10

B1.  4 Way Dead Bugs 5x8

B2.  Low Box Lateral Plyo Skiers 5x15ea

C1.  Med Ball to Toes 3x10ea @ 20#

C2.  Kneeling Cross Body Medball Toss 3x5ea @ 10#

C3.  Banded Full GH Raises 3x5

D.  High Knee Squat 3x5ea @ 1.5 pood

E.  Walk Out Back Squat Hold 3 x 10 sec @ 405# - 415# - 425#

F.  FT:

SA DB Hang Power Snatch x15ea @ 45# DB

SL Step-Ups x15ea @ 45# DBs

SA DB Hang Power Snatch x10ea @ 45# DB

SL Step-Ups x10ea @ 45# DBs

SA DB Hang Power Snatch x5ea @ 45# DB

SL Step-Ups x5ea @ 45# DBs

8:39

Field Strong 4/4

A1.  Reverse Shrugs on Dip Bar 2x10

A2.  Goblet Lateral Lunge 2x5ea @ 53#

A3.  Empty Bar Hang Power Cleans 2x10

A4.  Empty Bar RDL 2x10

B.  3 Sets, rest as needed but push it:

20" Seated Box Jumps x 3 

Trampoline Sprints x 10 sec

Lateral Plyo Skiers x 10ea

C.  Hang Power Snatch 4x2 @ 140# - 150# - 160# -160#

D.  Work up to Heavy Single on Back Squat - 385# 

E.   Back Squat 1x10 @ 305# (80% of heavy single)

F.  Every 90 secs x 5:

180# Prowler Push x 100'

Metcon

Ankle/Knee Band Walks 2x10ea

Charlestons 2x10ea

FT:

21 Thrusters, 95#

Bike 30 Cals

15 Thrusters, 95#

Bike 20 Cals

9 Thrusters, 95#

Bike 10 Cals

Goal = sub 9

 6:27

Field Strong 4/8

A1.  Inch Worm Hands Only 3x5

A2.  Cocky Walks 3 x 10 yards

A3.  Butt Kicks 3 x 10 yards
A4.  High Knees 3 x 10 yards

B1.  Lateral Low Box Plyo Skiers 5x10ea

B2.  Goblet Squat Hold  5 x 30 sec, 30 sec, 20 sec, 20 sec, 15 sec @ 53# - 53# - 62# - 62# - 70#

B3.  Shin Hop to Broad Jump 5x1

C. Rack Pulls 3x5 @ 275# - 295# - 315#

D1.  Incline DB Bench Press 4x5 @ 70# - 75# - 85# - 85#

D2.  Kelso Shrugs 4x10ea @ 70#

E.  5 RFT:

Deficit Pushup x 20

Strict Pullups x 6

8:14

Field Strong 4/13

A1.  Bike 2 x 5 mins

A2.  45# Death March 2 x 10 yards

B1.  Reverse OH Ball Toss 5x3 @ 25#

B2.  High Knees 5 x 10 yards

C1.  Handstand Hold 2 x 20 sec

C2.  5-Way upper body Medball Plyo Circuit 2x10ea @ 10#

D.  Deadlift work up to 5RM - 405#

*Grip slipped a bit early on rep 4 although BB freshly lubed

E.  Deadlift Max Reps @ 325# (80% of 5RM) - 13 

Field Strong 4/7

A1.  Reverse Shrugs on Dip Bar 3x10

A2.  Low Box Lateral Plyo Skiers 3x10ea

A3.  Empty Bar OHS 3x10

A4.  Shin Hop to 20" Box Jump 3x3

B.  Back Squat 1 rep every 2 minutes x 7 @ 340# 

C.  Hang Power Clean 5x3 @ 165#

*Kept light

Metcon

AMRAP 12:

10 Burpees

25 DUs

8R + 1

Field Strong 4/5

A1.  Pillar to Plank Press Up 3x10

A2.  Seated Arm Swing 3x20 sec

B1.  Medball Reactive Lateral Scoop Throw 4x10ea @ 10#

B2.  Depth Pushups to Explosive Rebound Up 4x4

C.  Push Press 3x5 @ 155#

*Kept light, R elbow still sore

D.  Starr Shrugs 3x10 @ 205# - 225# - 245#

E.  3 sets for max reps, no rest btwn:

60 Sec of DB Hammer Curls, 45#
60 Sec of DB Hex Press, 45#

130 total reps

Field Strong 4/6 4/9

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Charlestons 2x10ea

A3.  Side Pillar Hip Drop Starfish 3x5ea

A4.  Inchworm hands only 3x5

B1.  Get Up Sit Up 3x5ea @ 1 pood

B2.  2 Position Tea Pots 3x10ea @ 1.5 pood

C.  FT:

8-7-6-5-4 Muscle Clean @ 135#

100# DBall Bear Hug Carry around circle drive

7:40

D.  Lateral Step to Rotational Jumps 5x3ea

Rugby RRRC Semi-Finals vs Austin Blacks

 L 
50 mins

15p

15p

Field Strong

A.  Hip Flexors x 200

B.  Close Grip Bench Press 3x10 @ 185#

C.  Banded Hip Thrusts 3x30 @ black

D1.  Muscle Clean 4x3 @ 135# - 145# - 155# - 165#
D2.  Standing One Arm Bottom Up KB Press 3x10ea @ 18#

D3.  Dips 3x10

E1.  Bent Over DB Rows 3x10 @ 60#

E2.  Ab Wheel 3x10

E3.  Front Plank 3 x 1 minute

Aux

A1.  Band Resisted supine leg lowers 3x15ea

A2.  Band Resisted kickbacks 3x15ea

A3.  SL Banded Tib Raises 3x40ea

B.  High speed knee flexion against stability ball 5 x 15 sec

C1.  Stability ball leg curls 3x12

C2.  Tib Bar 3x30 @ 25#

D.  Monkey feet hip flexors 3 sets @ 30 - 20 - 10 each leg all at once @ 15#

E.  Monkey feet standing hamstring curls 3x10ea @ 10#

F.  Pedal wheels x 200

Field Strong 4/1

A1.  Reverse Shrugs on Dip Bars 3x10

A2.  Supine Ring Scapula Retractions 3x10

A3.  Ankle band inversion/eversion 3x30ea

B.  Forward / Reverse Sled Drag

C1.  Reverse Hypers 3x10 @ 180#

C2.  High speed Flutter Kicks against band 3 x 20sec

C3.  Banded Sprint quick steps 3x20ea

D1.  BB Step Up 8x3ea @ 135# - 145# - 155# - 165# - 175# - 185# - 195# - 205#

D2.  Rear Neck 3x15 @ 80#

E.  One Leg Box Squat 3x5ea w/ 10# plates

15p

Field Strong 3/31

A1.  Pushups 3x10

A2.  SL DB RDLs 3x10ea @ 15#

A3.  Inchworm Hands only 3x5

A4.  Cocky Walks 3x10 yards

A5.  Spiderman Crawls w/ elbow drop 3x10 yards

A6.  Knee Hug to Horz Lunge Twist 3x10 yards

B.  4 Sets:

SL Banded Hip Thrusts x 15ea

Trampoline Sprints x 10sec

C1.  Clean Pull 3x3 @ 225# - 230# - 235#

C2.  Weighted Back Extensions 3x15 @ 25#

E.  3 RFT:

30 KBS, 1.5 pood

10ea Med Ball to Toes, 20#

6:31

Field Strong

A1.  Reverse Hypers 4x10 @ 210#

A2.  High Speed Flutter Kicks against band 4 x 20 sec

B.  Front Squat 3x10 @ 205#

C.  Walk out Back Squat Hold 3 x 10sec @ 405# - 415# - 425#

D.  Press 3x7 @ 145# - 160# - 165#

E1.  Standing One Arm DB Press 4x8ea @ 45#

E2.  Hammer Curls 4x8ea @ 45#

E3.  Plate Front Raises 4x10 @ 45#

LATT Test - Bike

Assault Bike 

5 x 30 sec all out w/ 2 minute rest between

34-27-24-22-22

Total = 129

Rugby Texas Quarterfinals @ Shreveport (Sat April 9)

W 28-25

1 try

53 mins

Assault Bike 25 minute recovery ride

15p

Field Strong 3/30

A1.  Ankle/Knee Band Walks 3x10ea

A2.  SL Banded Tib Raises 4x30ea

B1.  Ipsi Deadbugs 3x6ea

B2.  GHD Extension Hold 3 x 30sec

B3.  Front Plank 3 x 1 minute

C.  Box Jumps 5x2 @ 24" w/ 20# vest

D.  High Speed knee flexion against stability ball 3 x 20 sec

E.  Monkey Feet Hip Flexors 3 sets each leg all at once @ 15#

* Short rest btwn sets

Sets of:  30-20-10

15p

Field Strong 3/29

A1.  Lateral Cocky Walks 3x10 yards each way

A2.  Strict Pullups 3x10

A3.  Pillar to Plank Press Up 3x10

B.  4 Sets, rest as needed but push it

Dynamic Step Ups x10ea

Shin Hops x 5

Plyo Pushups x10ea

C.  Snatch Pulls 3x3 @ 185# - 190# - 195#

D1.  Reverse Hypers 3x12 @ 180#

D2.  Rear Neck 3x15 @ 80#

E1.  Bench Press 5x3 @ 245#

E2.  Side Neck 3x12ea @ 60#

Field

2 sets:

4 Way Deadbugs x 6

Sprint Prep Sequence 1

Wall Drill Singles x 6ea

Power Skip w/ jog return 8ea x 6

Short Sprint w/ cone circle x2ea

Short Sprint w/ side step x2ea

Push up Starts x 4

Z Pattern Run x 2

5-10-15 Run Backpedal x 2

40 yard Ladder Sprint x 2

Barefoot Run Forward and Backward 3x50 yards each

SL eccentric hip extensions off GHD 3x6ea

Field Strong 3/28

A1.  Reverse Shrugs on Dip Bars 2x10

A2.  Empty Bar HPC + Strict Press 2x10ea

A3.  Elevated Dying Bugs 2x10ea

B.  Power Snatch 5x2 @ 155# - 160# - 165# - 170# - 175# PR

C.  Front Squat 6x3 @ 230#

*Every 2 minutes start a set

D.  4 Sets, rest as needed but push it

3 Reverse OH Medball Toss, 25#

10sec Trampoline Sprints

3 Consecutive Box Jumps, 20"

E.  QL Raises 3x10ea @ 30#

15p

Field Strong 3/25

A.  Forward/Reverse Sled Drag

B1.  Reverse Hypers 4x10 @ 180#

B2.  Banded sprint quick steps 4x20ea

B3.  Supine Ring Scapula Retractions 3x10

C1.  Explosive Split Squat w/ Stride 3x5ea

C2.  Supine high speed flutter kicks against band 3 x 20 sec

C2.  SL assisted squat jumps w/ DB 3x7ea w/ 25#

D1.  Half Kneeling Med Ball Chest Pass 5x5ea @ 10#

D2.  DB Burpee Box Jumps 20" 5x5 @ 15# - 15# - 20# - 25# - 25#

E1.  Single Arm DB Bench Press 4x10ea @ 60# - 65# - 70# - 75#

E2.  Rear Delt Fly 4x10 @ 30# - 30# - 35# - 35#

E3.  Single Arm KB OH Press 4x10ea @ 1.5 pood

Field Strong 4/2

A1.  Ankle Knee Band Walks 2x10ea

A2.  Charlestons 2x10ea

A3.  IT Band Slow Twisting Kick 2x5ea

B.  4 Sets, rest as needed but push it

DB Bulgarian Split Squats x8ea @ 45#

Muscle Snatch x3 @ 135#

Pele's x20ea

C.  7 RFT:

10 Slam Balls, 40#

10ea Low Box Lateral Plyo Skiers 

5:30

D1.  ATG Split Squats 3x6ea @ 15#

D2.  Tib Bar 3x25 @ 25#

Field Strong 3/24

A1.  Ankle/Knee Band Walks 3x10ea

A2.  Charlestons 3x10ea

A3. Alt Contra Deadbugs 3x6ea

B.  3 x 10 yards each:

Cocky Walks

High Knee A skips

High Knee B skips

High knee A steps

High Knee B steps

High Knee C steps

C.  5 Sets:

Trampoline Sprints x 10 sec

SL assisted squat jumps w/ 15# DB x 5ea

Valside Eccentric Hamstring Curls x 5

D.  Front Squat work up to 3RM - 275# PR

E.  Front Squat max reps @ 225# (~80% of 3RM) - 12

F.  AMRAP 7:

10 GHD Situps

15 Cals Bike

4R + 10

Field Strong 3/23

A1.  Hang PS + Hang PC + FS 2x10ea @ 45#

A2.  Strict Parallel Grip Pullups 2x5 w/ 2 sec iso hold at top

B.  5 sets, rest as needed but push it

SL Explosive Box Step Ups x 5ea

Reverse OH Medball toss x 3 @ 25#

In Place Horz GHD Sprints x 20 sec

5 Way Upper Body Medball Plyo Circuit x 10ea

C.  Prone high speed knee flexion against stability ball 4 x 20 sec

D.  Hang Power Clean 

4x3 @ 170# - 185# - 200# - 210#

1x2 @ 215 PR

Field Strong 3/21

A1.  Childs Pose Progression 1, 2x4

A2.  Strict Pullups 2x10

A3.  Jefferson Curls 3x4 @ 26#

B.  5 Sets, rest as needed but push it

Athletic Burpee x 3

Banded Sprint quick steps x 20ea

Box Jumps 20" x 5

C1.  Reverse Hypers 4x10 @ 180#

C2.  Supine high speed Flutter Kicks against band 4 x 20 sec

D.  Work up to 4RM Close Grip Bench Press - 270# PR

E.  Close Grip Bench Press max reps @ 220# (~80% of 4RM) - 15

15p

Iron Keel

A.  Grinder PT

B.  BB Complex:

8 Good Mornings + 8 Hang Clean High Pulls + 10 Deadlift

3 sets @ 95# - 115# - 115#

*Rest ~2 mins between

C.  3 Rounds of 20 sec on 20 sec off:

DB Squat Jumps, 15#

DB Thrusters, 15#

Band Resisted In Place Sprints

Field Strong 3/22

A1.  Reverse Nordics 2x10

A2.  Empty Bar Hang Power Cleans 2x10 @ 45#
A3.  Empty Bar Strict Press 2x10 @ 45#

B.  4 Sets, rest as needed but push it

Foot Poppers x3ea

Lunge Jumps w/ switch x3ea

Lateral Plyo Skiers x10ea 

C.  Press

4x3 @ 155# - 165# - 180# - 190#

1x2 @ 200# PR

D1.  Bent Over Rows 4x7 @ 155# - 170# - 190# - 205#

D2.  Banded Full GH Raises 4x7

E.  Starr Shrugs 3x10 @ 205# - 225# - 240#

Field Strong 3/17

A1.  Reverse Shrugs on Dip Bars 3x10

A2.  OHS 3x10 @ 45#

A3.  Side Pillar to Hip Drop and Reach 3x5ea

A4.  DB RDLs 3x10 @ 55#

B1.  Pike Nordics 4x4

B2.  Trampoline Sprints 4 x 10 sec

C.  DB Bulgarian Split Squats 5x7ea @ 70# - 75# - 80# - 85# - 90#

D.  FT 10 down to 1:

Slam Balls, 40#
Med Ball to Toes (L+R=1), 14#

8:10

Field

Ankle/Knee Band Walks 2x10ea

Charlestons 2x10ea

Alt Contra Dead Bugs 2x6ea

Sprint Prep Sequence 1 x 1

Beep Test w/ 20# vest

*On grass, left hammy sore

PR = L8S2

L6S1

*Def had more but pulled up

15s V Corpus Christi

W

35 mins

Field Strong 3/18

A1.  10 sec Static Dip Hold + 5 Dips x 3

A2.  Cannonball Strict Pullups 3x4

A3.  Spiderman Crawl w/ elbow drop 3 x 10 yards

A4.  Cocky Walks 3 x 10 yards

A5.  High Knees 3 x 10 yards

A6.  Butt Kicks 3 x 10 yards

B.  4 Rounds

Low Box Lateral Plyo Skiers x 10ea

Shin Hop to Broad Jump x 3

Goblet Squat Hold x 20 sec @ 1.5 pood

*Rest as needed but push it

C1.  Snatch Pull 4x2 @ 170# - 170# - 175# - 185#

C2.  SL Banded Tib Raises 3x25ea

C3.  3 Way Calf Raise Series 3x10ea

D.  Rear Neck 3x20 @ 70#

E.  Side Neck 3x15ea @ 50#

Field Strong 3/15

A1.  Pillar to Plank Press Up 3x10

A2.  Scap Depressions 3x10

A3.  Seated Arm Swing 3 x 15 sec

A4.  Clean High Pull 3x10 @ 45#

B.  5 Rounds:

Quick Feet Over Over Back Back x 10 sec

Trampoline Sprints x 10 sec

Plyo Pushups x 10 (5ea)

*Rest as needed but push it

C.  Clean Pull 3x3 @ 215# - 225# - 215#

D.  Push Press 4x3 @ 175# - 185# - 195# - 210# PR

E1.  Deficit Pushups 4x20

E2.  Alt DB Hammer Curls 4x8ea @ 45#

E3.  Full GH Raises 4x5

Field Strong 3/19

Seated mini band hip abductions 3x50

Ninja Roll Up to Vertical Jump 3x2

High Knee Tea Pot 3x7ea @ 1 pood

4 RFT:

3 Front Squat, 185#

3 Muscle Clean, 155#

3 Box Jump, 24"

3:54

Field Strong 3/14

A1.  Reverse Shrugs on Dip Bar 2x10

A2.  Sntach Grip RDL 2x10 @ 45#

A3.  Muscle Snatch 2x10 @ 45#

A4.  Snatch Grip Press 2x10 @ 45#

B.  3 RFT:

3 Athletic Burpee

3ea Lunge Switch Jumps

10ea Lateral Plyo Skiers

2:50

C.  Hang Power Snatch 4x2 @ 135# - 150# - 160# - 170# PR

D.  Back Squat 3x10 @ 275# - 300# - 335# PR

E1.  Pike Nordics 3x10

E2.  DB RDLs 3x8 @ 75# - 85# - 85#

G.  Walk Out Squat Hold 3 x 10 sec @ 405# - 415# - 425# 

Field

2 Sets:

Ankle/Knee Band Walks x10ea

4 Way Dead Bugs x6

Inch Worm Hands only x5

Sprint Prep Sequence 1 x 1

10 Half Gassers

*rest 50 secs btwn

*sub 18 secs

Rx'd

Field Strong 3/12

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Charlestons 2x10ea

A3.  IT Band Slow Twisting Kick 2x3ea

A4.  Empty Bar Hang PS 3x10 @ 45#

A5.  Empty Bar Hang PC 3x10 @ 45#

B.  5 RFT:

2 Back Squat, 290#

3 Muscle Snatch, 135#

4 Box Jump, 24"

5:58

C1.  Get Up Sit Up 3x5ea @ 1.5 pood KB

C2.  Standing Tea Pot 3x10ea @ 1.5 pood KB

D.  Single Arm DB Power Snatch into Thruster 2x6ea @ 45#

Field Strong 3/11

A1.  Inchworm Hands only 3x5

A2.  Cocky Walks 3x10 yards

A3   Spiderman Crawl w/ elbow drop 3x10 yards

A4.  Knee Hug to Horz Lunge Twist 3x10 yards

B.  Clean Pulls 5x3 @ 225# - 245# - 265# - 275# - 275#

C.  Work up to 5RM Close Grip Bench Press - 255#

D.  Close Grip Bench Press max reps @ 210# (~80% of 5RM) - 18

E1.  Chest Elevated Pushup on bar 5x20

E2.  Supine Ring Pullups 5x10

F.  ATG Split Squats 3x6ea @ 25#

G.  Monkey Feet Hip Flexors 3x8ea @ 40#

*Each leg all at once

Field Strong 3/10

A1.  Reverse Shrugs on Dip Bar 3x10

A2.  Crocodile Pushups 3x10

A3.  Supine Scap Retractions 3x10

A4.  DB RDLs 3x10 @55#

B1. Pike Nordics 4x6

B2. Consecutive Broad Jumps 4x3

C.  Back Squat 5x5 @ 290# (80% of 5RM)

*Rest 90 secs between

D.  Power Clean 4x4 @ 175# - 190# - 205# - 215#

E.  15-12-9-6 FT:

2 pood KBS

Strict Pullup

6:28

Field Strong 3/8

A1.  Scap Depressions 3x10

A2.  Pillar to Plank Press Up 3x10

A3.  Strict Pullups 3x10

A4.  Supine Scap Retractions 3x10

B. AMRAP 12 (Speed Con):

10ea Dynamic Step Ups

5 Shin Hops

20ea Dynamic Pushups

6R

C1.  Snatch Pull 4x3 @ 170# - 175# - 185# - 185#

C2.  Broad Jump 3x1

D1.  Box Jumps 5x3 @ 24" - 26" - 28"- 28" - 28"

D2.  Press 5x5 @ 145# - 155# - 165# - 175# - 180# 5RM

E1.  Plate Curls 3x10 @ 45#

E2.  Plate Front Raise 3x10 @ 45#

E3.  DB Hex Press 3x10 @ 50# - 55# - 60#

Field

2 Sets:

Ankle/Knee Band Walks x 10ea

Sprint Prep Sequence 1

Captain Morgans Right x 5ea

Captain Morgans Left x 5ea

Front Plank w/ Alt hand reach x 10ea

EMOM 10:

100 yard sprint

* Sub 15 secs

Rx'd

Field Strong 3/7 - Part 2

Max Cals on Bike in 8 Minutes

*At top of every minute do 7 KBS @ 1.5 pood

113 Cals

Tib Bar 3x20 @ 25#

Field Strong 3/7 - Part 1

A1.  Reverse Shrugs on Dip Bars 2x10

A2.  Empty Bar Muscle Snatch 2x10 @ 45#

A3.  Empty Bar Press 2x10 @ 45#

A4.  Full GH Raises 2x10

B.  Snatch WU x 1 @ 45#

C.  Power Snatch 5x3 @ 135# - 145# - 155# - 165# - 170# PR

D.  Work up to 5RM Back Squat - 365# PR

E.  Back Squat max reps @ 290# (80% of 5RM) - 22

F1.  Trampoline Sprints 4 x 10 sec

F2.  Reverse OH Med Ball Toss 4x3 @ 25#

F3.  Consecutive Box Jumps 4x3 @ 20"

Metcon

AMRAP 5:

3 Deadlift, 275#

7 Push Press, 115#

PR = 8R + 1

LT = 7R + 3 + 6

8R + 3 + 3

3 Sets:

KB Supported Dead Bugs - Hands x 6

KB Supported Dead Bugs - Feet x 6

3 Way Calf Raise Series x 10ea

Str/Aux

A1. Reverse Sled Drag 2 @ 90#, 2 @ 135#

A2. See Saw Walk w/ IR /ER 2x3ea

B1. Drunk Step Ups 3x8ea @ 35# KB

B2. Med Ball to Toes 3x10ea @ 10#

B3. Side Pillar to Hip Drop and Reach 3x5ea

C1. BW Bulgarian Split Squats 4x10ea

C2. Bottom 1/4 ATG Split Squats 4x6ea @ 20# - 20# - 25# - 25#

D1.  Iso Elevated Back Squat w/ adduction 5,4,3,2,1 per side @ 135# - 155# - 185# - 205# - 225#

D2.  Banded Hamstring Curls 5x12

E1. Pike Nordics 3x8

E2. SL Banded Tib Raises 3x20ea

F.  Pedal Wheels 1 x 200ea alternating

G. Monkey Feet Hip Flexors 3x10ea @ 25#

*Each leg all at once

Metcon/Aux

A1. Reverse Sled Drag 6 @ 90#

A2. Bottom 1/4 ATG Split Squats 3x6ea @ 15#

B. 3 RFT:

21 Cals Bike

15 Burpees

9 Front Hold DBall Squats, 100#

Goal = sub 10

9:24

C. Hip Flexors 1 x 200ea

D1. Pike Nordics 4x6

D2. Reverse Nordics 4x6

D3. Iron Man Holds 4 x 30sec

E. Tib Bar 3x15 @ 25#

Field Strong 2/25

A1.  Dips 3x10

A2.  Scap Depressions 3x10

A3.  QL Raises 3x10ea @ 20# - 20# - 25#

B1.  Close Grip Bench Press 5x4 @ 225# - 235# - 255# - 260# - 275# (3) - 265#

B2.  Supine Ring Pullups 5x10 @ BW

B3.  DB Pullover 5x8 @ 45# - 50# - 55# - 55# - 55#

C1.  One Arm DB Bench Press 4x5ea @ 70# - 75# - 85# - 85#

C2.  DB Rows 4x10ea @ 90#

C3.  BW Strict Pullups 4x6

Field

2 Sets:
Sprint Prep Sequence 1
Alt Contra Deadbugs x 6ea

Seated Arm Swing x 10 sec

8 Half-Gassers
*Rest 50 secs between
*Sub 18 secs

Rx'd

Field Strong 2/24

A1.  Alt Contra Deadbug 3x6ea

A2.  Front Plank 3 x 45 sec

A3.  Med Ball to Toes 3x10ea @ 10#

A4.  Spiderman Complex to Vert Rotation 3x3ea

C1.  DB Bulgarian Split Squats 5x5ea @ 70# - 75# - 80# - 85# - 90#

C2.  Trampoline Sprints 5 x 6 sec

C3.  Banded Hamstring Curls 5x12

D.  Deadlift - one rep every 30 secs for 15 minutes

405#

E1.  Banded Full GH Raises 3x5

E2.  BW 3 Position Calf Raise Series 3x10ea

F.  Broad Jump 4x1

Field Strong 2/21

A1.  Strict Parallel Grip Pullups 2x10

A2.  4 Way Deadbugs 2x6

A3.  Banded Good Mornings 2x20

A4.  Empty Bar Front Squat 2x10 @ 45#

B.  Back Squat 5,3,2 @ 260# - 300# - 320#

C1.  Back Squat 6x1 @ 330# - 350# - 365# - 365# - 365# - 365#

C2.  Lateral Plyo Skiers 6x10ea

C3.  Shin Hops 6x3

D1.  BB RDL 4x4 @ 225# - 245# - 255# - 275#

D2.  Lateral Lunge w/ chop 4x4ea @ 15#

D3.  Pike Nordics 4x6

Field Strong 2/26

Pushups 2x20

Med Ball to Toes 2x10ea @ 20#

Jump Rope SUs 2x100

Handstand Hold 1 x 20 sec

AMRAP 20:

20 Med Ball Cleans, 20#

60 DUs

6R + 6

Field Strong 2/22

A1.  Reverse Shrugs on Dip Bars 2x10

A2.  Depth Pushups 2x10

A3.  Empty Bar Strict Press 2x10@ 45#

A4.  Incline DB Flys 2x10 @ 25#

B1.  Push Press 5x1 @ 175# - 190# - 210# - 215# - 215#

B2.  Depth Pushups to Explosive Rebound Up 5x3

B3.  Banded Tricep Extensions 5x30

C1.  Neutral Grip DB Bench Press 4x6 @ 75# - 85# - 95# - 100#

C2.  Supine Ring Pullups 4x10

C3.  DB Floor Flys 4x10 @ 30# - 40# - 40# - 40#

Field Strong 2/23

4 Way Dead Bugs 4x6

High Knees 4 x 10 yards

Reverse OH Ball Toss 2x6 @ 25#

Sprint Prep Sequence 1 x 2

EMOM 8:

100 yard Sprint

*Sub 15 secs

Rx'd

Field Strong 2/17

A1.  Reverse Shrug on Dip Bars 3x10

A2.  Cocky Walks 3 x 10 yards

A3.  OHS 3x5 @ 45#

A4.  Snatch Grip PP 3x5 @ 45#

A5.  Strict Weighted Pullups 3x1 @ 44# - 53# - 62#

B1.  Deficit Deadlift (3/4") 5x2 @ 390# - 405# - 420# - 440# - 450#

B2.  24" Box Jumps 5x4

C1.  BB Step-Ups 4x3ea @ 135# - 135# - 155# - 175#

C2.  Dynamic Step Ups 4x5ea

C3.  Banded Full GH Raises 4x5

Field Strong 2/18

A1.  Inchworm Hands only 3x5

A2.  Pillar to Plank Press Up 3x10

A3.  Pushups 3x10

A4.  DB Pullover 3x10 @ 45#

B1.  Incline Bench Press 5x3 @ 195# - 205# - 210# - 215# - 215#

B2.  Depth Pushups to Explosive Rebound Up 5x3

B3.  Banded Hammer Curls 5x10

C.  5 RFT:

6ea Kneeling Lunge One Arm DB Press @ 50#

8 Close Grip Bench Press @ 155#

10 Bent Over Rows w/ 2 DBs @ 70#

8:09

D.  3x1 Weighted Strict Pullup @ 35# - 44# - 62#

Field Strong 2/14

A1.  Elevated Dying Bugs 2x10ea

A2.  Leg Cradle Lunge Twist w/ Drunk Step 2x10 yards

A3.  Superman Hold 2 x 20 sec

B.  Back Squat Prep 5,3,2 @ 260# - 300# - 320#

C1.  Back Squat 5x3 @ 340#

C2.  Trampoline Sprints 5 x 6 sec

D1.  BB RDL 4x4 @ 185# - 205# - 225# - 255#

D2.  Medball Chest Pass w/ Explosive Pushup 4x5 @ 20#

D3.  Standing Broad Jump 4x1

E.  Monkey Feet Hip Flexors 3x10 ea @ 15#

*Each leg all at once w/ 20 sec rest btwn sets

Field Strong 2/19

A1.  Jump Rope SUs 2x150

A2.  Ankle/Knee Band Walks 2x10ea

B.  Muscle Snatch 3,3,2,2,1 @ 115# - 135# - 145# - 155# - 165#

C. EMOM 18:

Odd - 7 Thrusters, 95#

Even - 30 Double Unders

Rx'd

Field Strong 2/15

A1.  Pillar to Plank Press Up 3x10

A2.  Scapula Depressions 3x10

A3.  Supine Ring Pullups 3x10

A4.  Jimmy Buffets 3x4

B1.  Press 5x3 @ 155# - 165# - 175# - 185# - 195# PR

B2.  Strict Pullups 5x5

B3.  Depth Pushups to Explosive Rebound Up 5x4

C1.  Single Arm DB Bench Press 4x6ea @ 60# - 70# - 75# - 85#

C2.  Weighted Dips 4x10 @ 20#

C3.  QL Raises 4x10ea @ 10# - 10# - 15# - 20#

Field Strong 2/16

Captain Morgans 3x5ea

Inch Worm 3 x 10 yards

Sprint Prep Sequence 1 x 1

Up Tall and Fall Starts 3 x 10 yards

Pushup Starts 3 x 10 yards

Sprints, 2 Sets:

80 yards x 1

60 yards x 1

40 yards x 1

*Rest 90 sec btwn sprints, 3 min btwn sets

Get Up Sit Up 3x5ea @ 1.5 pood

Standing Tea Pots 3x10ea @ 1.5 pood

Field Strong 2/11

A1.  4 Way Deadbugs 4x6

A2.  Bottom 1/4 ATG Split Squats 4x6ea @ BW - BW - 10# - 15#

A3.  Full GH Raises 4x5

5 Rounds of 30 sec on 30 sec off:

Banded Reverse Hypers

Stability Ball Leg Curls

DB Bulgarian Split Squats, 45#

Lateral Med Ball Throw, Right, 10#

Lateral Med Ball Throw, Left, 10#

Bent Over DB Rows, 45#

24-20-20-21-17 = 102

15-17-14-15-15 = 76

18-16-17-18-14 = 83

23-25-24-23-21 = 116

26-25-24-23-22 = 120

27-26-22-18-19 = 112

Total reps = 609

Field Strong 2/8

A1.  One Arm Banded Lateral Raise 2x8ea

A2.  One Arm Banded Front Raise 2x8ea

A3.  Leg Swings 3x10ea

A4.  Plate Front Raise 3x10 @ 25#

5 Rounds of 30 sec on 30 sec off:

Press, 115#

Strict Pullup

Seated Hamstring Curl, 80#

Supine Ring Pullup

Deficit Pushups

Bent Over Rear Delt Fly, 25#

17-12-11-9-9 = 58

13-9-8-8-8 = 46

14-16-17-17-17 = 81

15-12-11-10-8 = 56

25-21-22-20-17 = 105

17-17-17-14-14 = 79

Total reps = 425

Trap 3 Y Raise (on incline back extension) 3x8 @ 15#

Field Strong 2/12 - Metcon

A1.  Static Side Pillar Hold 2 x 1 minute each side

A2.  Captain Morgans 2 x 6 each side

4 RFT:

20 Cals Bike

1 Round of DT @ 155#

Goal = sub 14

13:51

Field Strong 2/4

A1.  Reverse Shrugs on Dip Bar 3x10

A2.  Supine Ring Scapula Retractions 3x10

A3.  Depth Pushups 3x10

A4.  DB Pullovers 3x10 @ 35# - 40# - 45#

B1.  Close Grip Bench Press 5x1 @ 245# - 260# - 270# - 285# - 300# PR

B2.  Supine Ring Pullups 5x10

C1.  Slight Incline DB Bench Press 5x2 @ 70# - 75# - 85# - 90# - 95# w/ 7 sec iso hold at bottom

C2.  Depth Pushup to Explosive Rebound Up 5x3

C3.  L Sit DB Press 5x8 @ 50#

D. QL Raises 3x10ea @ BW - BW - 10#

Field Strong 2/9

Bike for max Cals (Rolling rest - keep pedaling)

10 sec on, 50 sec off

20 sec on, 40 sec off

30 sec on, 30 sec off

40 sec on, 20 sec off

50 sec on, 10 sec off

40 sec on, 20 sec off

30 sec on, 30 sec off

20 sec on, 40 sec off

10 sec on, 50 sec off

126 cals

SL Banded Tib Raises 3 x 20 ea

Reverse Nordics 3x10

Bottom 1/4 ATG Split Squats:

1- elevated assisted x 5ea

2- assisted x 5ea

3- BW 2x5ea

Field Strong 2/11

A1.  DB Lateral Raise 3x10 @ 15#

A2.  DB Bent Over Rear Delt Fly 3x10 @ 15#

A3.  Ipsi Deadbugs 3x6ea

5 Rounds of 30 sec on 30 sec off:

Air Squat

Seated Calf Raise w/ DBs, 45#

Back Extensions

Bulgarian Split Squat, BW

Kneeling Ab Wheel

DB Hang PC&J, 45#

31-32-31-31-31 = 156

30-26-34-29-33 = 152

23-23-24-23-24 = 117

25-26-27-26-26 = 130

9-10-9-9-8 = 45

11-11-10-10-10 = 52

Total Reps = 652

Field Strong 2/7

A1.  4 Way Deadbugs 4x5

A2.  Deadbug w/ Pelvic Tilt 4x5

A3.  Goblet Squats 4x15 @ 1 pood

5 Rounds of 30 sec on 30 sec off:

Step-Ups, BW

DB Floor Press, 45#

Goblet Lateral Lunge, 1.5 pood

Lateral KBS, 1.5 pood

Standing One Arm DB Press Left, 45#

Standing One Arm DB Press Right, 45#

12-14-12-12-12 = 62

35-28-22-21-21 = 127

10-10-8-10-8 = 46

18-18-18-18-18 = 90

15-13-12-13-12 = 65

19-15-14-15-13 = 76

Total reps = 466

Field Strong 2/3

 A. Row x 3 minutes

B1.  Elevated KB Toe Up Knee Up 3x5ea @ 18#

B2.  Supine Ring Pullups 3x10

B3.  Elevated Captain Morgans 3x5ea

D1.  Back Squat 5x1 @ 365# - 375# - 385# - 395# - 395#

D2.  Box Jump 5x3 @ 28"

E1.  DB Bulgarian Split Squat 4x2ea @ 55# - 65# - 70# - 75# w/ 7 sec iso hold at bottom

E2.  Shin Hops to Broad Jump 4x1

E3.  DB Hang Power Snatch 4x8ea @ 60# - 65# - 70# - 75#

Field Strong 2/5

Ankle/Knee Band Walks 2x10ea
Charlestons 2x10ea

Bike 2 x 1 minute 

EMOM for 15 minutes:

2 Hang Power Clean @ 185#

4 Sets:

Standing Ab Wheel x 8

Russian Twists x16ea @ 20# med ball

Field Strong 2/1

A1.  Reverse Shrugs on Dip Bar 2x10

A2.  Empty Bar Strict Press 2x10

A3.  Jimmy Buffets 2x4

A4.  Empty Bar Hang Power Cleans 2x10

B1.  DB Push Press 4x4 @ 65# - 70# - 75# - 80#

B2.  L Sit DB Press 4x8 @ 45# - 45# - 50# - 50#

B3.  Banded Tricep Extension 4x20

C1.  DB Bench Press 4x2 @ 75# - 85# - 90# - 95# w/ 7 sec iso hold at bottom

C2.  Dips 4x10

C3.  Banded Hammer Curls 4x20

D1.  Banded BB Wrist Roll 3x5 @ 18#

D2.  3 Way Kuddyear Killers 3x5ea

D3.  Reverse Nordics 3x10

E.  QL Raises 3x10 ea @ BW

Field Strong 1/31

A1.  Empty Bar Strict Press 2x10

A2.  Kneeling Close Dynamic Pushups 2x10

A3.  Elevated Dying Bugs 2x10ea

A4.  BW Bulgarian Split Squats 2x10ea

B.  Back Squat Prep 5,3,1 @ 260# - 300# - 320#

C1.  Back Squat 4x3 @ 340#

C2.  Trampoline Sprints 4 x 7 sec

C3.  Banded Full GH Raises 4x5

D1.  BB RDL 5x2 @ 155# - 170# - 185# - 195# - 205# w/ 7 sec iso hold at bottom

D2.  24" Box Jumps w/ 15# DBs 5x3

D3.  Monkey Feet Leg Curls 4x12ea @ 15#

D4.  Monkey Feet Hip Flexors 4x12ea @ 15#