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