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#