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#