Field Strong 1/28

A1.  Reverse Shrugs on Dip Bars 3x10

A2.  Chest Elevated Pushup on Bar 3x12

A3.  Supine Ring Scapula Retractions 3x10

A4.  DB Pull Over 3x10 @ 30# - 35# - 40#

B1.  Close Grip Bench Press 5x1 @ 240# - 255# - 265# - 275# - 285#

B2.  Banded Reactive 45 deg Raises 5 x 20 sec @ 10# each side

B3.  Banded Hammer Curls 5x20

C1.  Slight Incline DB Bench Press 5x1 @ 70# - 75# - 80# - 85# - 90# w/ 15 sec iso hold at bottom

C2.  DB Push Press 5x8 @ 50# - 55# - 60# - 65# - 65#

C3.  Rear Delt Fly chest supported 5x20 @ 20#

Field Strong 2/2

3 Sets, 10 yards:

High Knee A Skips

High Knee B Skips

High Knee C Skips

High Knees

Jog x 100 yards

Reverse Nordics x 10

Sprints w/20# vest:

3 x 10 yards

3 x 20 yards

4 x 30 yards

Field Strong 1/27

A. Row x 3 minutes

B1.  Pillar to Plank Press Up 3x10

B2.  Supine Ring Pullups 3x10

C1.  DB Stepups 3x5ea @ 25#

C2.  SL DB RDLs 3x6ea @ 25#

D1.  Back Squat 5x1 @ 350# - 365# - 375# - 385# - 400# PR

D2.  3 Box Jumps, 28"

E1.  DB Bulg Split Squat 5x1ea @ 45# - 55# - 60# - 70# w/ 15 sec iso hold at bottom

E2.  Shin Hops 4x3

E3.  DB Hang Power Snatch 4x8ea @ 55# - 60# - 65# - 70#

Field Strong 1/29

Ankle/Knee Band Walks 2x10ea

Charlestons 2x10ea

Every 30 secs for 15 minutes:

1 Deadlift @ 385#

4 Sets:

Tea Pots x10ea @ 1.5 pd KB

Med Ball to Toes x 10ea @ 20#

Field Strong 1/24

A1.  Kneeling Close Explosive Pushups 2x10

A2.  Empty Bar Strict Press 2x10

A3.  Strict Parallel Grip Pullups 2x10

A4.  BW Bulgarian Split Squats 2x10ea

B.  Back Squat Prep 5,3,1 @ 255# - 295# - 315#

C1.  Back Squat 5x2 @ 335# (85% of 1RM)

C2.  Trampoline Sprints 5 x 6 sec

C3.  Banded Full GH Raises 5x6

D1.  Step Up Position 5x1ea @ BW w/ 15 sec iso hold w/ back foot dorsiflexed and hovering off ground

D2.  Shin Hops 5x3

E1.  Monkey Feet Leg Curls 4x12ea @ 15#

E2.  Monkey Feet Hip Flexors 4x12ea @ 15#

F1.  Banded SL Tib Ant Raises

F2.  Reverse Nordics

Field Strong 1/25

A1.  Reverse Shrugs on Dip Bars 2x10
A2.  Empty Bar Press 2x10
A3.  Empty Bar Hang Power Clean 2x10

B1.  Press 5x2 @ 155# - 170# - 177.5# - 180# - 185#

B2.  L Sit DB Press 5x8 @ 45#

B3.  Single Arm Banded Front Raise 5x10ea

C1.  DB Bench Press 5x1 @ 50# - 65# - 70# - 80# - 90# w/ 15 sec iso hold at bottom

C2.  Dips 5x10

C3.  Banded Hammer Curls 5x20

D.  SL Tib Ant Raises w/ 18# KB 5x12ea

Field Strong 1/26

3 Sets, 10 yards:

High Knee A Skips

High Knee B Skips

High Knee C Skips

High Knees

Jog x 100 yards

Sprints w/ 20# vest:

10 yards x 5

20 yards x 5

Tib Bar 5x15 @ 25#

*Hold last rep of last set x 30 sec

Reverse Sled Drag

45# Plate Front Hold - 31 sec

Metcon

FT:

100 Cals Bike

*EMOM starting at zero - Burpees

*Add one burpee each minute

6:55

Side Pillar Hold 2 x 1 minute each side

Captain Morgans 2x4 each leg each side

Field Strong 1/21

3 Sets:

4 Way Dead Bugs x 6

DB Lateral Raise x 10 @ 15#

DB Rear Delt Fly x 10 @ 15#

5 Rounds of 30 sec on 30 sec off:

DB Floor Press 45#

BB Bent Over Rows 135#

BB RDL 135#

DB Step Ups 45#

Med Ball to Toes 20#

Slam Balls 40#

34-29-27-22-24 = 136

22-19-17-15-14 = 87

13-12-11-11-9 = 56

8-10-8-9-10 = 45

18-18-18-18-16 = 88

14-13-13-12-12 = 64

Total reps = 476

Field Strong 1/20

4 sets:

Banded Prone Hamstring Curls x 15

Elevated Hip Bridge x 30sec

Goblet Squat, 1.5 pood x 10

5 Rounds of 30 sec on 30 sec off:

Front Squat, 135#

KBS, 1.5 pood

DB Walking Lunges, 45#

Lateral Med Ball Throw, 10#

BB Bicep Curls, 75#

Band Face Pulls

16-14-12-10-9 = 61

20-20-20-20-18 = 98

10-10-10-10-10 = 50

26-24-22-24-22 = 118

18-17-16-15-14 = 80

28-35-37-35-35 =170

Total reps = 577

Str

A1.  4 Way Dead Bug directly into Alt Contra Dead Bug 5 x 6 + 6ea

A2.  Clean High Pull 4,4,2,2,2 @ 185# - 195# - 205# - 215# - 230#

Field Strong 11/18

4 Sets:
SA Banded Lateral Raise x 10ea

SA Banded Front Raise x 10ea

Leg Swings x 10ea

Plate Front Raise x 10 w/ 25# plate

5 Rounds of 30 sec on 30 sec off:
Neutral Grip DB Bench 70#

Bent Over Row w/ DBs 55#

RDL to Shrug 135#

Pushups

Supine Ring Pullups

Chin Ups

19-16-12-10-13 = 70

23-14-16-15-10 = 78

9-7-10-8-10 = 44

28-21-23-19-19 = 110

14-11-11-11-12 = 59

7-7-6-6-6 = 32

Total reps =  393

Field Strong 11/17

5 Rounds of 30 sec on 30 sec off:

Back Squat 225#

DB Push Press 45#

Bulgarian Split Squat 45#

Tea Pot 1.5 pood

Strict Parallel Grip Pullups

Seated Calf Raises w/ DBs 45#

10-10-8-8-8 = 44

20-20-17-15-14 = 86

16-17-14-15-12 = 74

22-21-22-22-22 = 109

11-9-6-8-8 = 42

27-21-23-27-23 = 121

Total reps = 476

4 Sets:
4 Way Dead Bug x 5

Dead Bug w/ Pelvic Tilt x 5

Banded Good Mornings x 15

Field Strong 11/13

A1.  Reverse Shrugs on Dip bar 2x10

A2.  Side Pillar Hip Drop Starfish 2x3ea

A3.  Seesaw Walk to Vert Jump 2x2ea

A4.  Ankle / Knee Band Walks 2x10ea

B1.  Back Squat 5x1 @ 320# - 340# - 360# - 380# - 390#

B2.  Strict Chin Ups 5x8

C1.  BB RDL 5x3 @ 225# x2, 245# x3 w/ 5 sec eccentric

C2.  Full GH Raises 5x8

C3.  KBS 5x10 @ 2 pood

D1.  Active Foot Iso Hold 3 x 30 sec

D2.  Standing Calf Raises w/ DBs 3x20 @ 45#

Field Strong 11/14

A1.  Cals Bike 3x20

A2.  Cocky Walks 3 x 10 yards

A3.  Spiderman Crawls w/ Elbow Drop 3 x 10 yards

A4.  Knee Hug to Horz Lunge Twist 3 x 10 yards

B1.  Push Press 5x3 @ 165# (80% of 3RM)

B2.  Plyo Pushups 5x10

B3.  DB Tricep Extension 5x10 @ 15#

C.  Cross Body DB Hammer Curls 3x5ea @ 45#

Field Strong 11/11

A1.   Strict Pullups 2x10
A2.   Pillar to Plank Press Up 2x10
A3.   Scapula Depressions 2x10

A4.   Supine Ring Scapula Retractions 2x10

B1.  Close Grip Bench Press 5,3,3,2,2 @ 225# - 235# - 245# - 255# - 265#

B2.  Depth Pushup to Explosive Rebound Up 5x4

B3.  Banded Tricep Extension 5x20

C1.  Slight Incline DB Bench 4x3 @ 85# - 85# - 90# - 95# w/ 6 sec eccentric

C2.  Deficit Pushups 4x10

C3.  Supine Ring Pullup 4x10

D1.  Neutral Grip DB Bench 5x4 @ 85# -  85# - 90# - 90# - 90# w/ 5 sec eccentric

D2.  DB Flys 5x12 @ 25# x 4, 30# x 1

D3.  DB Rows 5x10ea @ 90#

E.  Banded Hammer Curls 3x20

Metcon - Sojourn Conditioning Test

50-35-20 FT:

Cals Bike

Burpees

Goal = sub 15

14:48

Field Strong 11/10

A1.  Empty Bar Front Squat 2x10

A2.  Empty Bar Press 2x10

A3.  Heavy Carry Front Squat 2x10 @ 100#

A4.  Cals Bike 2 x 30

B.  Back Squat Prep 5,3,1 @ 205# - 255# - 295#

C1.  Back Squat 5x3 @ 315#

C2.  Trampoline Sprints 5 x 10 sec

C3.  Slam Balls 5x5 @ 40#

D1.  Reverse DB Lunge - Suitcase 4x3ea @ 45# w/ 6 sec eccentric

D2.  Shin Hops 4x4

E1.  Stability Ball Leg Curls 3x12

E2.  BB RDL to Shrug 3x10 @ 135#

Field Strong 11/12

3 Sets:

4 Way Deadbugs x 6

Sprint Prep Sequence 1

Up Tall and Fall Starts x 10 yards

Sprints, in yards:

2 x 50 - 6.47, 6.50

2 x 60 - 7.41, 7.66

2 x 80 - 9.97, 9.84

Field Strong 1/6

A1.  IT Band Slow Twisting Kick w/ Butt Drop 2x3ea

A2.  SL DB RDLs 2x10ea @ 15#

A3.  Bulgarian Split Squats w/ 45# BB OH 2x10ea

B1.  Back Squat 5x1 @ 315# - 335# - 355# - 370# - 385#

B2.  Trampoline Sprints 5 x 10 sec

C1.  BB RDLs 4x3 @ 185# - 195# - 205# - 215# w/ 6 sec eccentric

C2.  Banded Reverse Hypers 4x8

C3.  Slam Balls 4x10 @ 40#

D1.  Active Foot Iso Hold 3 x 30 sec

D2.  Standing Calf Raises w/ DBs 3x20 w/ 45# DBs

Field Strong 1/7

A1.  Row 3 x 20 cals

A2.  Cocky Walks 3x10 yards

A3.  Spiderman Crawls w/ Elbow Drop 3x10 yards

A4.  Knee Hug to Horz Lunge Twist 3x10 yards

A5.  Banded Shoulder work

B1.  Close Grip Bench Press 5x3 @ 205# - 225# - 230# - 235# - 245#

B2.  Depth Pushups to Explosive Rebound Up 5x4

B3.  Banded Hammer Curls 5x20

C1.  Neutral Grip DB Bench Press 4x4 @ 75# - 85# - 85# - 85# w/ 6 sec eccentric

C2.  Chest Elevated Pushup on Bar 4x20

C3.  One Arm DB Row 4x10ea @ 90#

Field Strong 1/4

A1.  Strict Pullups 2x10

A2.  Pillar to Plank Press Up 2x10

A3.  Scapula Depressions 2x10

A4.  Supine Ring Scapula Retractions 2x10

B1.  Press 4x3 @ 135# - 150# - 170# - 185#

B2.  Depth Pushup to Explosive Rebound Up 4x3

B3.  Banded Tricep Extension 4x20

C1.  DB Slight Incline Bench Press 4x3 @ 80# - 80# - 90# - 90# w/ 6 sec eccentric

C2.  Dips 4x10

C3.  DB Incline Rows 4x12 @ 45#

D1.  Banded Hammer Curls 3x20

D2.  DB Shrugs 3x10 @ 85#

Field Strong 1/3

A.  Cals Bike 2 x 30

B1.  Elevated Dying Bugs 2x10ea

B2.  Inchworm Hands only 2x5

B3.  Front Carry Squat 2x10 @ 100#

C.  Back Squat prep 5,3,1 @ 205# - 255# - 295#

D1.  Back Squat 4x3 @ 315#

D2.  Explosive Split Squat w/ Stride 4x3ea

D3.  24" Box Jumps 4x3

E1.  BB Bulgarian Split Squats 4x3ea @ 135# w/ 6 sec eccentric

E2.  Lunge Jumps w/ switch 4x4ea

F.  Monkey Feet Leg Curls 3x12ea @ 15#

G.  Tib Bar 4x20 @ 20#

Metcon

A.  Charlestons 3x10ea

B.  Muscle Snatch 3,3,2,2,1 @ 95# - 115# - 135# - 150# - 160#

C.  5 RFT:

20 Cals Bike

10 Deadlift, 225#

Goal = sub 10

9:50

Field Strong 1/5

3 Sets:

4 Way Deadbugs x 6

Ankle Banded Walks x 10ea

High Knees x 10 yards

Up Tall and Fall Start x 10 yards

Sprints 6 x 60 yards @ 75-80%

*Rest as needed

3 Sets:

Captain Morgans Right x5ea

Captain Morgans Left x 5ea

Front Plank x 1 minute