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#