Field Strong 1/2/24 PAMC

Jump Rope x 3 minutes

4 Way Deadbugs 3x8

Ninja Roll Up to Vert Jump 3x3

PAMC: 3x10 each every 80 seconds

Back Squat - 215#

Neutral Grip DB Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 125#

BB Rows - 135#

Front Squat - 155#

KBS - 1.5 pood

Burpees - BW

Field Strong 1/1/24

Ankle Knee Band Walks 3x10

Reactive Tea Pots 3x8 @ 1.5 pood

Hang PS + OHS + Snatch PP 3 x 5-5-5 @ 45#

Hang Power Snatch 5x3 @ 115# - 125# - 135# - 145# - 155#

DB 24" Box Jumps 4x3 @ 15#

Snatch Pull 3x5 @ 165# - 175# - 185#

DBall Cleans 3x5 @ 150#

* Each set afap w/ 90 sec rest between

Metcon

AMRAP 8:

2 Wall Walks

2 Deadlift, 315#

7R

Field Strong 12/29/23 PAMC

Row x 5 minutes

4 Way Dead Bugs 3x8

Inch Worm 3x8

PAMC: 2x10 each every 80 seconds

Back Squat - 225#

Close Grip Bench Press - 175#

Strict Pullup - BW

Full GH Raises - BW

Press - 145#

BB Rows - 150#

Front Squat - 165#

Dips - BW + 10#

Devil Press - 15# DBs

Field Strong 12/28/23

Clean WU x2 @ 45#

Nordics to Incline 4x6

Athletic Burpee 4x3

Clean Pulls 4x4 @ 225#

Low Box Lateral Plyo Skiers 4x10

Trap Bar Deadlift Potentiated 24" Box Jump

12 reps total @ 250#

DB Incline Rows 3x10 @ 65# - 70# - 75#

Trap 3 Raise 3x10 @ 10#

Field Strong 12/26/23 PAMC

Bike 5 minutes

Alt Contra Deadbugs 3x8

Deficit Pushups 3x10

Reactive Tea Pots 3x5 @ 1.5 pood

PAMC: 2x10 each every 80 seconds

Back Squat - 215#

Neutral Grip DB Bench Press - 85#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 140#

BB Rows - 145#

Front Squat - 155#

Slam Balls - 40#

Burpees - BW

Field Strong 12/25/23

KB SA Elevated RDLs 3x10ea @ 1.5 pood

Inch Worm Hands 3x5

Empty Bar HPCs 1x10

Hang Power Snatch 4x4 @ 115# - 125# - 135# - 150#

24" Box Jump w/ 15# DBs 4x5

Snatch Complex:  Snatch Pull + Power Snatch + Snatch Push Press

5 x 3-3-3 @ 120# - 130# - 135# - 145# - 150#

MF Side Lying elevated hip IR

Field Strong 12/22/23 PAMC

Alt Contra Deadbugs 3x8

Single Unders 3 x 1 minute

PAMC: 2x10 each every 80 seconds

Back Squat - 205#

Neutral Grip DB Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 135#

BB Rows - 140#

Front Squat - 145#

Slam Balls - 40#

Burpees - BW

Field Strong 12/21/23

Low Box Lateral Plyo Skiers 4x10

Nordics to Incline 4x6

Clean Warm Up x 2

Depth Drop to 24" Box Jump 5x4

Hang Power Clean 4x4 @ 165# - 175# - 190 - 195#

Clean Pull 3x4 @ 200# - 205# - 210#

Standing One Arm DB Row 3x10 @ 65#

Kneeling Ab Wheel 3x12

Metcon - Chaos

AMRAP 7:

10 Thrusters, 95#

10 Bar Facing Burpees

4R

Field Strong 12/18/23

Hang power cleans 3x10 @ 45#

Ipsi Deadbugs 3x8

See Saw Walk w/ IR ER 3x2

Seated box jumps 5x3 @ 24"

Power Snatch 3x3 @ 145# - 155# - 165#

Power Snatch 2x3 @ 155# - 150#

Snatch Pull 3x4 @ 165# - 175# - 185#

BB Rows shin to gut 3x8 @ 185#

Field Strong 12/19/23 PAMC

Alt Contra Deadbugs 3x8

Row 3 x 1 minute

BB Primal Complex 3x25 @ 45#

PAMC:  2x10 each every 80 seconds

Back Squat - 185#

Close Grip Bench Press - 155#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 125#

BB Rows  - 135#

Front Squat - 135#

Dips - BW

Burpees - BW

Hanging KB Front Plank 2 x 45sec @ 26# - 35#

Aux Str

A.  VMO Squats warm up - floss band, KB, BB

B1.  BB RDLs 4x6 @ 135#

*Toes elevated and band resisted

B2.  Tib Bar 4x25 @ 25#

C.  180 degree MF SLR (5#) w/ opposite leg banded hammy stretch x20 into 20 seated 90 degree lift offs.  1 set each leg.

Field Strong 12/12-14/23

Row 10 minutes

Incline Bench Press 4x8 @ 135# - 150# - 165# - 175#

Seated DB Press 4x10 @ 45# - 55# - 60# - 60#

Deficit Pushups 4x8

BB Step Ups 3x8 @ 95#

KB supported Dead Bugs Hands 3x8 @ 26#

KB supported Dead Bugs Feet 3x8 @ 26#

Banded SL RDLs 3x8 @ BW

Aux Str

Poliquin Step Ups 4x15 (2 sets @ BW, 2 sets w/ 45# BB)

BB Seated Calf Raises 4x25 @ 135# controlled

Standing SL Calf Raise 4x15 @ BW controlled

DB External Rotator 3x10 w/ eccentric @ 15#

Iso Tib Bar 3x30 @ 10#

Neck Bridge 3x3 w/ 8 sec iso hold

Powell Raise 3x10 w/ seccentric @ 15#

Reverse Sled Drag 5 minutes @ 90#

Yoga Core

Metcon

Every 6 minutes for 3 sets complete:

21-15-9 of Cals Bike and Goblet Squat, 1.5 pood

4:06

4:27

5:28

Field Strong 12/11/23

Bike 10 minutes

Prone Banded Hamstring Curls 4x10

Staggered Stance Back Squat 5,4 3,2 @ 225# - 235# - 245# - 255#

KB SA Elevated RDLs 2x10ea @ 1 pood

4 Way Dead Bugs 4x8

Side Pillar to Hip Drop and Reach 4x5ea

Spinal Wave 4x5

Aux + Metcon

3 Sets:

Banded Clam Raise w/ knee extension and abduction x10ea

DB Butterfly's x20 @ 25#

Copenhagen w/ bottom leg hip flexion x10ea

Trap 3 Raise x10 @ 10#

EMOM 15:

1 - 2 Front Squat, 225#

2 - 8 Devil Press, 25#

3 - 3 Consecutive Box Jumps, 22"

Aux Core

3 Sets w/ Valslide:

Double knee tuck to wide and back x10

SL knee drive to opposite and same arm x10ea

Pikes x8

3 Sets:

Crawl Hop Glute Kick w/ thigh mini band x8ea

Plank Tap Leg Raise w/ thigh mini band x8ea

3 Sets, no rest:

Knee Tuck circuit w/ 15# DB OH x 30 secs

Scissor Kicks w/ 15# DB OH x 30 secs

3 Sets:

Banded Cat Cow x10

Banded Pancakes x10

Half Kneeling T Spine Rotations x5ea

Metcon

AMRAP 20:

50 Double Unders

10 Burpees

12 GHD Situps

5R + 50 + 3

*First round of DUs 10+ breaks

Yoga Core

Field Strong 12/1/23

Neutral Grip DB Bench 5x10 @ 70# - 80# - 85# - 90# - 100#

Stability Ball Pushups (feet on ground) 5x5

Metcon

EMOM 20:

Odd - 15 Cals Bike

Even - 1 Deadlift @ 385#

Rx'd

Field Strong 11/30/23

Front Plank 3 x 45 secs

Alt Contra Deadbugs 3x6

Rear Neck 3x15 @ 80#

BB Hip Thrusts 5x5 w/ 5 sec iso at top @ 243#

Banded Flutter Kicks 5 x 10 sec

4 Sets:

BW Bulgarian Split Squats x10

Prone Banded Hamstring Curls x12

KB Toe Up Knee Up x6 @ 18#

Field Strong 11/28/23

Side Pillar w/ Reach Under 2x10

Deficit Pushups 2x10

Incline DB Flys 2x10 @ 15#

Leg Cradle Lunge Twist w/ Drunk Step 2x3ea

Push Press 5x1 @ 155# - 170# - 185# - 195# - 205#

Depth Pushup to Explosive Rebound Up 5x3

Seated DB Press 4x10 @ 45#

Neutral Grip DB Press 4x8 @ 70#

Medball Reactive Chest Pass 4x8 @ 10#

Field Strong 11/27/23

Strict Parallel Grip Pullups 2x10

Ipsi Deadbugs 2x8

Banded Good Mornings 2x20

Back Squat w/ Active Foot 4x5 @ 135# - 185# - 205# - 225#

24" Box Jumps w/ 20# vest 4x5

Lateral Step to Rotational Jump 4x2ea

Trap Bar Jumps 5x3 @ 200#

Lunge Position Medball Scoop Throw 5x10ea @ 10#

Lateral Plyo Skiers high 5x10ea

Metcon

3 RFT:

30 GHD Situps

15 Deadlift, 275#

11:57

Field Strong 11/24/23

Inch Worm Hands 3x10

DB Pullover 3x10 @ 45#

DB Incline Bench Press 15-12-10-8-6 @ 65# - 75# - 80# - 85# - 90#

Maasai Jumps 5x10

Banded Tricep Extensions 5x20

Reverse Sled Drag 5 minutes @ 90#

Field Strong 11/23/23

Lateral Skiers low box 2x20ea

Snatch grip PP 2x10 @ 45#

Trap Bar jumps 4x2 @ 200#

KB Ballastic Row 4x10ea @ 1.5 pood

Box Jumps 4x3 @ 24"

Back Squat 7x1 @ 335#

*Every 90 secs

SL RDLs 4x6 @ 1.5 pood

Hip Bridge 4x10 

Med Ball to Toes 4x10ea @ 20#

Metcon

L Sit 3 x 15 sec

FT:

10 Front Squat, 205#

35 Cals Bike

10 Front Squat, 205#

25 GHD Situps

10 Front Squat, 205#

35 Cals Bike

Goal = sub 12

11:53

Field Strong 11/21/23

Supine Double DB Passive ER / Active IR 2x10 @ 10#

Press 5x1 @ 155# - 160# - 185# - 195# - 205#

Strict Parallel Grip Pullups 5x6

Lateral Med Ball Throw 5x5ea @ 10#

DB Shrugs 4x10 @ 100#

DB Hammer Curls 4x10 @ 45#

BB Skull Crushers 4x10 @ 65#

Slight Incline DB Bench Press

30 reps @ 45#, rest 1 minute, 20 reps @ 45#

Field Strong 11/20/23

Empty Bar Front Squat 2x10 @ 45#

Superman Hold 2 x 20 sec

Ankle/Knee Band Walks 2x10

Back Squat 5x1 @ 315# - 340# - 370# - 385# - 390#

Trampoline Sprints 5 x 6 sec

MF Standing Hip Flexors 3x20 @ 15#

Goblet Squat heels elevated 3x10 @ 1.5 pood

Metcon

5 RFT:

400 meter Run

50 Double Unders

15 Burpees

Goal = sub 25

24:25

Field Strong week of Nov 13 day 2

See Saw Walk w/ IR ER 3x2

RDL to Shrug 3x10 @ 95#

Supine Ring Pullups 3x10

Deadlift from just below knee 4x4 @ 315# - 345# - 365# - 385#

Trampoline Sprints 4 x 8 sec

Close Grip Bench Press 5x4 @ 205#

Deficit Pushups  5x10

DB Step Up 3x8 @ 25#

Metcon

3 RFT:

50 DUs

20 GHD Situps

15 SA DB Hang Power Snatch per arm, 45#

5 DBall Cleans, 100#

LT = 16:23

14:29

Field Strong week of Nov 13 day 1

Hang Power Snatch 3,3,2,1,1 @ 135# - 145# - 155# - 165# - 170#

24" Box Jumps 5x5 

Push Press 5x2 @ 140# - 155# - 175# - 190# - 200#

Plyo Pushups 5x10

Slight Incline DB Bench Press 12,10,8 @ 85# - 90# - 100#

DB Rows 12,10,8 @ 85# - 90# -100#

Aux/Str

3 Sets, each leg all at once:

MF Straight Leg Kicks x10 @ 10#

SL Hip Thrusts w/ MF Opposite Knee Drive x10 @ 10#

MF Seated Hip IR x15 @ 10#

GH Raises 3x8

Field Strong 11/10/23

Depth Pushups 3x10 

DB Pullover 3x10 @ 45#

Close Grip Bench Press 5x1 @ 225# - 245# - 260# - 270# - 280#

Med Ball Reactive Chest Pass 5x8 @ 10#

Back Squat 6x3 @ 300# CAT

L Sit DB Press 3x10 @ 45#

Seated DB Lateral Raise 3x10 @ 15#

Field Strong 11/9/23

Low Box Step Ups 5x10ea @ 15# DBs

BB RDLs 5x1 @ 205# - 255# - 285# - 300# - 310#

KB Ballistic Row 5x20 @ 1.5 pood

Banded Prone Hamstring Curls 3x15

Banded Hammer Curls 3x20

Field Strong 11/6/23

Ipsi Deadbugs 2x8

Prone Banded Hamstring Curls 2x10

Strict Parallel Grip Pullups 2x10

5 Sets:

Wall Drill Singles x5ea 

Lean Fall Run Starts x1ea

Back Squat 5x3 @ 315# - 330# - 345# - 365# - 375# PR

Depth Drop to Box Jump 5x4 @ 24"

VMO Squats heels elevated 4x20 @ 1 pood KB

Standing Calf Raises 4x20

Iso Tib Bar 4x20 @ 15#

Iso Tib Bar Burnout 1x50 @ 5#

Field Strong 11/7/23

DB Shrugs 2x20 @ 45#

Empty Bar Strict Press 2x10 @ 45#

KB Arm Bar Rotation 2x3 @ 1 pood - 1.5 pood

Press 5x3 @ 145# - 155# - 170# - 180# - 190#

Reverse OH Ball Toss 5x3 @ 25#

Assault Bike Intervals for max Cals

15 sec on, 45 sec easy x 10

131 cals

Field Strong 11/3/23

DB Pullover 2x10 @ 45#

Close Grip Bench Press 5x3 @ 205# - 225# - 235# - 245# - 255#

Depth Pushups to Explosive Rebound Up 5x3

Banded Hammer Curls 3x25

Banded Tricep Extensions 3x25

Seated BB Good Mornings 3x10 @ 45#

Field Strong 11/2/23

3 Sets: 

SL Banded DB RDLs x10 @ 45#

Child Pose Progression 1 x 3

Front Carry Squat w/ Active Foot x10 @ 40#

Staggered Stance Trap Bar (low grip) Deadlift w/ Active Rear Foot 5x3 @ 240# - 275# - 290# - 310# - 320#

Trampoline Sprints 5 x 10 secs

DB Bulgarian Split Squats 4x8 @ 45#

Med Ball to Toes 4x10 @ 20#

Tib Bar 4x35 @ 20#

Field Strong 10/31/23

3 Sets:

Pillar to Plank Press Up x10

Scap Depressions x10

Seated Arm Swing x 15sec

Push Press 5x3 @ 140# - 155# - 170# - 185# - 195#

Kneeling Clapping Pushups 5x10

5 Sets:

Trampoline Sprints x10sec

Shin Hops x3

Medball Explosive Lateral Scoop Throw x10ea @ 10#

Wide Grip BB Curls 3x10 @ 65#

High Knee Tea Pots 3x6ea @ 1 pood KB

Field Strong 10/30/23

2 Sets:

DB Shrugs x20 @ 45#

Athletic Burpee x5

Empty Bar Hang Power Cleans x10

Empty Bar Strict Press x10

Hang Power Clean 5x3 @ 155# - 165# - 175# - 190# - 205#

Lateral Plyo Skiers low box 5x20

Back Squat 3x10 @ 275# - 300# - 320#

3 Sets:

Banded Prone Hamstring Curls controlled x10

DB RDLs x10 @ 65#

Nordics to Incline x6

Field Strong 10/27/23 + Metcon

3 Sets:

25 Cal Row

10 yards Cocky Walks

10 yards Knee Hug to Horz Lunge Twist

Close Grip Bench Press 5x5 @ 205# - 215# - 225# - 235# - 240#

Explosive Med Ball OH Pass 5x8 @ 10#

Wide Grip BB Curls 5x8 @ 65#

AMRAP 10:

3 Front Squat, 135#

3 Ring Pushups

6,6,9,9, etc.

Round of 18/18 + 5

Field Strong 10/26/23

Ipsi Dead Bugs 2x8

DB RDLs 2x10ea @ 45#

Ankle/Knee Band Walks 2x10ea

Charlestons 2x10ea

Ninja Roll Up to Vert Jump 2x3

Deadlift 5x5 @ 330# - 340# - 350# - 365# - 375#

Consecutive Broad Jumps 5x3

Back Squat 5x5 @ 280# CAT

Standing SA DB Rows 5x15 @ 45#

Field Strong 10/24/23

Strict parallel grip pull ups 2x10

Pillar to plank press up 2x10

Press 5x5 @ 135# - 145# - 155# - 165# - 170#

Depth Pushups to explosive rebound up 5x3

4 RFT:

Dynamic step ups x10ea

Shin hops x3

Medball to Toes x10ea @ 20#

5:01

Field Strong 10/23/23

2 Sets:

Single Unders x50

Goblet Squat x10 @ 1.5 pood

Elevated Dying Bugs x10ea

OH DB Reverse Lunge x5ea @ 15# (alt hands ea set)

Back Squat 5x5 @ 275# - 300# - 320# - 340# - 355#

Trampoline Sprints 5 x 10 sec

3 sets AFAP:

Banded prone hamstring curls x15

Bulgarian split squats x8ea

Dynamic alternating lunges x5ea w/ 1 pood KB

Aux/Str

3 Sets:

Side Lying on Bench up leg Hip IR to extension x12 @ 5#

Side Lying on Bench down leg Hip ER x12 @ 5#

Upright Standing Hamstring Curls 2x10 @ 25#, 1x15@ 15# - each leg all at once

3 Sets:

90/90 Seated Pigeon Raises x8

Assisted Elevated Pigeon Split Squats x8

Tea Pots x10 @ 85#

Str/Sta

Every 5 minutes x 4 Rounds:

25 GHD Situps

10 Power Snatch, 135#

Rx'd

Str

Alt Contra Deadbugs 3x6

Couch Stretch Pulses 3x20

SL Band Resisted High Knees 3x15

EMOM 10:

1 Back Squat 315#

Banded Pushups 3x12

KB Ballistic Row 3x10ea @ 2 pood

Wide Grip BB Curls 3x10 @ 45#

Metcon

6-9-12-9-6 FT:

115# Thrusters

Lateral Burpees over BB

9:50

Metcon

1 pood KB supported dead bugs - hands 3x6

1 pood KB supported dead bugs - feet 3x6

5 RFT

5 DBall Cleans, 100#

10 Devil Press, 15#

LT = 5:53

5:33

Metcon

10-9-8-7-6-5-4-3-2-1 FT:

DBall Cleans, 100#
Devil Press, 15# DBs

14:48

Metcon

FT:

5 Power Clean, 185#

20 DB Bench Press, 70#

100 Double Unders

10 Power Clean, 185#

20 DB Bench Press, 70#

100 Double Unders

15 Power Clean, 185#

20 DB Bench Press, 70#

100 Double Unders

17:49

Field Strong 10/12

Alt Contra Deadbugs 3x6 

4 Way Deadbugs 3x6 

CPT Morgan w/ Vert Support 2x6

3 BW Bulgarian Split Squats into 3 SL low box jumps - 3 sets per leg

Trap Bar Deadlift Potentiated 24" Box Jump

12 reps total @ 240#

DB Incline Rows 4x10 @ 65#

DB Seated Lateral Raises 4x15 @ 15#

Banded Hammer Curls 4x20

Field Strong 10/10

Lunge position lateral banded rotations 3x10ea

Spiderman Crawls w/ elbow drop 3x4ea

Pushups 3x10

Empty bar strict press 3x10

Close Grip Bench Press 5x1 @ 225# - 240# - 250# - 255# - 260#

5 Sets:

Plyo Pushups x5ea

Dips x5

40# Slam balls x5

Supine Ring Pullups 3x10

Reactive Tea Pots 3x10 @ 26#

Field Strong 10/9

Nordics to Incline 3x5

Poliquin Step Ups 3x10

Depth Drop into Skater 3x2

Starr Shrugs 3x15 @ 135# - 155# - 185#

Shin Hops 3x5

Back Squat 5x1 @ 315# - 335# - 350# - 365# - 380#

5 Sets:

Banded prone hamstring curls x10

KBS, 1.5 pood x15

Full GH Raises x8

Metcon

21-15-9 FT:

Hang Power Clean, 115#

Burpee

5:41

Field Strong 10/3

Dips 3x10

Copenhagen Sprinter Plank Plate Loaded hip adduction 3 x 20 sec

Banded Flutter Kicks 3 x 15 sec

Banded Good Mornings 3x15

Dynamic Straight Leg Kicks into RDLs 3x6

Rack Pulls (just above knee) 3x4 @ 315# - 365# - 405#

Reverse Hypers 3x12 @ 180#

Stability Ball Leg Curls 3x15

Close Grip Bench Press 6x3 @ 185# - 205# - 225# - 230# - 230# - 230#

Aux

3 Sets:

Iso Tib x30 @ 15#

Seated SL Calf Raise x30 w/ 1.5 pood KB

Heidens x10

Seated Pulsing Dorsi Flexion

Field Strong 10/2

Strict Pullups 3x8

Russian Twists 3x12 @ 10# medball

3 Sets:

Quick Feet: Over Over Back Back x 10 sec

Athletic Burpee x 3

Quick Feet: Over Over Back Back x 10 sec

See Saw Walk to Burpee x 3

Back Squat 6x3 @ 315# CAT

Prowler @ 230#

EMOM 10:  50 feet

Field Strong 10/5

Superman Hold 3x20 sec

Goblet Squat Hold 3x20 sec @ 1.5 pood

Hang Power Clean 5x3 @ 155# - 165# - 175# - 185# - 185#

Field Strong 10/6

SA Banded Lateral Raises 3x10

DB Bench slight incline 

15,12,10 @ 45# - 60# - 70#

2 sets for close to failure - 15 @ 80#, 11 @ 90#

Kneeling Clapping Pushups 3x15

Standing DB Rows 3x10 @ 65#

Str

Alt Contra Deadbugs 2x6

Ipsi Deadbugs 2x6 

CPT Morgan w/ Vert Support 2x4

Bulgarian Split Squats 5x10 @ 45#

Lateral Plyo Skiers Low Box 5x30

Yoga Core

Metcon

Every 4 minutes for 4 rounds:

40 Double Unders

20 Cals Bike

10 DB Hang Power Snatch, 45# (5R, 5L)

1:35, 1:50, 2:05, 2:29

Str

Press 5-5-5

Push Press 3-3-3

Rack Jerk 1-1-1

135# - 150# - 160#

170# - 175# - 180#

185# - 205# - 225#

Track

Every 2 minutes complete, until failure:

Run 200 meters

5 Burpees 

*Add 2 Burpee each round

5 Rounds + 200 meter Run + 6 Burpees

Metcon

21-18-15 FT:

Cals Bike

Thrusters 95# - 115# - 135#

11:58

Sta

Not timed:

21 DB Front Squats, 45#

21 Kneeling Ab Wheel

15 DB Front Squats, 45#

15 Pushups

9 DB Front Squats, 45#

9 Burpees

Metcon

3 RFT:

20 Cals Bike

15 KBS, 1.5 pood

10 Goblet Squats, 1.5 pood

6:37

Offset Leverage BB RDLs 3x6ea

Str/Sta

5 Sets, not for time:
20 GHD Situps

10 Press, 115#

3 Position MF Hamstring hypertrophy 1 x 1:30 (30 secs each position) @ 10#

Str

3x12 @ 10#, each leg at once

MF Fire Hydrants

MF Side Lateral Raises 

MF Reverse Leg Lifts

MF Standing Hamstring Curls - curl, kickup, extend, eccentric 3x6 @ 10#

Metcon

Couch Stretch Pulses 3x20

Alt Contra Deadbugs 3x6

DB RDLs 3x8 @ 30#

12-10-8 FT:

Power Cleans, 135#

Pullups

Lateral Burpees over BB

8:24

Rest 3 minutes

12-10-8 FT:

KBS, 2 pood

KTE

Lateral Burpees over BB

8:07

Metcon

Max Rounds in 3 minutes x 3, Rest 1 minute between rounds:

3 Deadlift, 275#

6 Pushups

9 Air Squats

5R + 1

4R + 1

4R + 3

Metcon

30 Cals Bike

20 DBall Cleans, 100#

15 Cals Bike

10 DBall Cleans, 100#

6:12

RFSH 10.3

Run 1 mile

PR = 6:21, LT = 7:16

*Goal = sub 7

6:50

*still getting over being sick and PR was done in March...feels like temp is 101 

Rest 40 mins before warming up for squat

Back Squat max

PR = 400, LT = 380

Capped at 365

*Not feeling it

RFSH 10.2

10 minute easy Bike

Back Squat - work up to heavy single

380#

RFSH 10.1

Road Intervals:

30 sec hard, 30 sec rest x 8

RFSH 9.5

Track:

600 meters - sub 2:23

Rest 2:30

500 meters - 10 sec under 600 

Rest 2

400 meters - 20 sec under 500

Rest 1:30

300 meters - 20 sec under 400

Rest 1

200 meters - sub :35

2:17, 2:02, 1:36, 1:12, :32

Metcon

3 Sets:

VMO Squats x15 @ 1.5 pood

DB External Rotator x10 @ 15# w/ slow eccentric

BB Seated Calf Raises x25 @ 135#

AMRAP 10:

150 Double Under Buy In

Then, Max reps of:

4 Squat Clean Thrusters, 135#

8 Devil Press, 15#

2R + 2

*in barn, 106 heat index, still a little sick

RFSH 9.4

3 Sets:

DB Butterflys x20 @ 25#

Couch Stretch Pulses x20 

Cable Pancake x12 @ 60#

3 Sets:

Seated Hip Flexed MF Knee Extensions x10 @ 8#

90/90 Hip Opener x3

Standing Banded Hip Flexors w/ ER x10

Frog Bridge Complex x3

Back Squat 4x3 @ 340# 

RFSH 9.3

Run 20 minutes

Metcon

Yoga Core

FT 21-15-9:

Deadlifts @ 225#

Lateral Burpees over BB

*Goal = sub 7

6:58

RFSH 9.2

Road Intervals - 5 Sets:

1 minute tempo

1 minute easy

30 sec fast

1 minute easy

RFSH 9.1

2 Sets:

Banded Cat Cows x10

90/90 Hip Opener x5

Banded Side Clam Raises x10

Reverse Plank banded marches x10

Low Squat T spine Rotations x5

Back Squat 5,5,4,4 @ 240# - 280# - 320# - 340#

RFSH 8.5

Run 6 x 400 meters

*Rest 2 minutes between

*Goal= 1st 3 sub 1:30, 2nd 3 sub 1:45

1:22, 1:24, 1:27, 1:34, 1:41, 1:44

*Feels like temp = 113

RFSH 8.4

Back Squat 4x6 @ 300# (75%) - speed

RFSH 8.2 8.3

Ankle/Knee Band Walks 2x10ea

Stability Ball Leg Curls 2x15

Back Squat

5-5-4-3-2 @ 260# - 280# - 300# - 320# - 360#

Road Intervals - 3 Sets of:

2 minutes tempo, 2 minutes easy

1 minute fast, 2 minutes easy

RFSH 8.1

Run 20 minutes

Metcon

FT:

30 Cals Bike

30 Front Hold DBall Squats, 100#

20 Cals Bike

20 Front Hold Dball Squats, 100#

6:44

RFSH 7.5

1 x 1000 meters (sub 4:00)

Rest 4 minutes

1 x 600 meters (sub 2:25) LT = 2:31

Rest 3 minutes

1 x 300 meters (sub 1:05)

Rest 4 minutes

4 x 150 meter strides every 3 minutes @ 75%

3:56

2:23

1:03

*107 heat index and some wind

Sprints, in yards:  

Accel 10, Sprint 10 x 2

Accel 10, Sprint 20 x 2

Accel 10, Sprint 30 x 1

RFSH 7.4

Back Squat  

2x3 @ 300#

2x2 @ 340#

1x1 @ 380#

Nordics to Incline 5x5

RFSH 7.3

Long Road Run x 22 minutes 

RFSH 7.2

Back Squat 4x5 @ 260# - 280# - 300# - 340#

IsoTib:
Ankle Eversion 2x50 @ 5#
Ankle Inversion 2x50 @ 5#
Tib Raise  1x50 @ 10#, 1x30 @ 15#

RFSH 7.1

Run - Road Intervals 

2 Rounds of:

3:00 on, 1:30 off

3:00 on, 1:30 off

1:30 on, 1:00 off

1:30 on, 3:00 off

2.5 miles

RFSH 6.5

Skip Sequence

Speed Ladder

Run 5 minutes, Rest 5 minutes x 2

*Run first 5 minutes w/ 20# vest

950 meters, 1050 meters

EMOM 4: 100 yards strides @ 75%

Metcon

AMRAP 5:

12 Front Squat, 125#

12 Cals Bike

3R + 6

Rest 5 minutes

AMRAP 5:

9 Front Squat, 155#

9 Cals Bike

3R + 1

RFSH 6.4

3 Sets:

Banded Core Engaged Scissor Kicks x 15

Banded Cross Body Rotations x 12

L Sit Hold x 15 sec

Back Squat 5x5 @ 280# - speed

3 Sets:

MF Seated Hip Rotation Eccentrics x8 @ 10#

MF Standing Hip Rotations x8 @ 10#

MF Standing Hip Flexor Iso Holds x30 secs @ 10#

RFSH 6.3

Walk 30 minutes w/ 20# vest

RFSH 6.1 6.2

2x200 meters - sub 50 for rep 1 and sub 45 for rep 2

*Rest as needed

Run 1 mile @ 85-90% - 7:16

**Rest 40 mins before warming up for squat**

Back Squat - build to heavy single but leave some in tank - 375#

BB RDLs 3x8 @ 135#

Str/Dura

3 Sets:

Neck Bridge x 30 secs

MF Hip IR 1 (prone w/ medial thigh on bench) x20 @ 5#

MF Hip IR 2 (side lying on bench, support knee /w hands) x20 @ 5#

Seated SLR (over blocks) x10

3 Sets:

Valslide Lateral Lunges x10

Valslide Hamstring Curls x10

Valslide Banded Plank Jacks (above knee) x15

MF Eccentric Hip Flexion (supine on elevated surface, opposite leg deep flexion) 1x20 @ 5#

RFSH 5.4

Reverse Sled 5 minutes @ 90#

Copenhagen plank 3 x 30 secs

QL Raises 3x10 @ 30#

Back Squat 8,6,5,5 @ 260# - 300# - 340# - 340#

RFSH 5.3

Run 3 x 800 meters on the 5 minutes

Goal is sub 4 mins for all

3:31, 3:44, 3:57

*Rest 5 minutes after finishing last 800

Run 3 x 400 meters on the 3 minutes

Goal is sub 2 mins for all but each one should be faster

1:48, 1:44, 1:41

*Windy and hot.  107 heat index.

RFSH 5.2

Walk 10 minutes w/ 20# vest

Air Bike 10 minutes moderate

Back Squat 5x2 @ 360# (90%)

RFSH 5.1

4 Sets:

Run 2 minutes tempo

Rest 1 minute

Run 1 minute tempo faster

Rest 30 secs

Run 30 secs even faster

*Rest 2 minutes between sets

3200 meters (2 miles) + about 175 meters

EMOM 4:  100 yard strides @ 75%

*Oak Lawn much cooler than Texas

RFSH 4.4

400 meters

Rest 2 mins

400 meters 

Rest 2 mins

200 meters

Rsst 1 min

200 meters

Rest 1 min

400 meters

Rest 2 mins

400 meters

*Faster than mile pace, 400s sub 1:37, 200s sub :48

1:33, 1:33, :41, :43, 1:29, 1:31

RFSH 4.3

Row x 10 minutes

DB Butterflys 3x20 @ 25#

Couch Stretch Pulses 3x20

Cable Pancake 3x12 @ 60#

Strict Pullups 3x8

Back Squat 6x4 @ 300# (75%) - speed

Metcon

Iso Tib Ankle Inversion / Eversion 3x25ea @ 5#

5 RFT:

15 KBS, 1.5 pood

15 Burpees

LT = 7:51

7:46

RFSH 4.2

Poliquin Step Ups

2x10 @ BW

4x8 @ 45# - 45# - 65# - 75#

Back Squat 8,6,4,4 @ 260# - 300# - 340# - 360#

RFSH 4.1

5 minute easy jog

Tempo Runs:

5 minutes on, 1 minute off

4 minutes on, 1 minute off

3 minutes on, 1 minute off

2 minutes on, 1 minute off

1 minute on, 1 minute off

Just under 2950 meters

EMOM 4:  100 yard stride @ 75%

4th of July

247 Double Unders

56 Burpees

34 Hang Power Snatch, 95#

13 Standing Ab Wheel

1 Mile Run

31:47

*105 heat index

Metcon

AMRAP 7:

20 DB Push Presses, 45#

40 Double Unders

3R + 12

RFSH 3.5

5 Minute easy run 

Run 2 Minutes, Rest 2 Minutes x 5

2300 meters

*100 meters shy of 6 laps

*Less windy but still hot af

Metcon

AMRAP 12:

9 DB Deadlifts, 85#

100# DBall Carry around circle drive

6R + 1

RFSH 3.4

Back Squat

10, 8, 6, 4 @ 240# - 280# - 320# - 320#

RFSH 3.3

20 Minute Run/Jog

*Road run in guanacaste

RFSH 3.2

Back Squat

2x3 @ 320# (80%)

3x3 @ 340# (85%)

RFSH 3.1

2 x 200m @ 50-55 sec pace

*Rest as needed between

1200m - 5:30

*Not all out but move

*Rest 6 minutes

EMO3M:  6 x 150m

*Start w/ stride and build up

EMOM 4:  100 yard strides @ 75%

RFSH 2.4

800m @ mile pace (3:14)

200m slow jog / fast walk

200m hard (sub 40)

*Rest 3 minutes

600m @ mile pace (2:26)

200m slow jog / fast walk

200m hard (sub 40)

*Rest 3 minutes

400m @ under mile pace (sub 1:37)

200m slow jog / fast walk

200m hard (sub 40)

Done!

All Rx'd except 600m in 2:31

*Windy, heat index 109

Metcon

Three, 6 Minute Rounds for max reps:

Bike 20 secs, rest 40 secs

Burpees 20 secs, rest 40 secs

Bike 30 secs, rest 30 secs

Burpees 30 secs, rest 30 secs

Bike 40 secs, rest 20 secs

Burpees 40 secs, rest 20 secs

*No rest between rounds

52/33

35/29

27/27

114 cals + 89 burps = 203 total

RFSH 2.3

Back Squat

5 5,3,2,1 @ 60%, 70%, 75%, 80%, 85%

240# - 280# - 300# - 320# - 340#

Iso Tib Bar Tib Ant Raises 5 sets:

1x30 @ 5#

4x30 @ 10#

Walk 20 Minutes w/ 20# vest

RFSH 2.1/2.2

Back Squat

5x5 @ 280# (70% of 1RM)

3 Sets:

Run 5 minutes, rest 2 minutes

*Ideally run at 30 secs slower than mile pace

Just over 1000 meters

Just under 950 meters

Just over 850 meters

*Windy

EMOM 4: 100 yard strides @ 75%

RFSH 1.4

EMO4M x 3:

400 meter Run @ 1:37 (6:30 mile pace)

*Rest 4 minutes after finishing last 400

EMO2M x 3:

200 meter Run @ :45 (3 secs under 6:30 mile pace)

All under goal time

PRVN 9.3 / 10.2 / RFSH 1.3

Max Wall Sit Hold

LT = 2:02

2:33

Front Squat 4x5 @ 175# - 190# - 205# - 220#

Deadlift

1×10 @ 220#

1x6 @ 315#

1x3 @ 365#

3x1 @ 385# - 405# - 425#

W/ 20# vest:

Bulgarian Split Squats 4x6 (33X3)

Paired w/

1- Front Plank x 1 minute

2- Right Side Plank x 45 secs

3- Left Side Plank x 45 secs

4- Hang from pullup bar x 45 secs

Metcon

15-12-9-6-3 FT:

Thrusters, 95#

Burpees

7:48

RFSH 1.2 / PRVN 10.1

Max Sorenson Hold

LT = 1:53

2:40

Max BB OH Hold @ 150#

LT = 50 secs

1:03

20 Minute Assault Bike easy pace

RFSH 1.1

1 Mile Run

LT/PR = 6:21 (3/2019)

7:43

*Moderate pace

EMOM 4:  100 yard strides @ 75%

PRVN 9.2

SL Banded Hip Thrusts 5x15ea

BB RDLs 5x8 @ 185# - 195# - 205# - 215# - 225#

Push Press

1x5 @ 135#

2x4 @ 155# - 175#

1 set of max reps @ 185# - 6

Back Squat 3x2 @ 315# - 340# - 365#

Metcon

AMRAP 15:

20 Wall Balls, 20#, 10'

20 Cals Bike

5R + 20 + 13

PRVN 9.1

Press

1x6 @ 170# (80%)

1x4 @ 180# (85%)

1x2 @ 190# (90%)

Tea Pots 3x12ea @ 85#

10-8-6-4-2:

SA DB Press - 55#- 60# - 65# - 70# - 75#

SA DB Rows - 85# - 90# - 90# - 95# - 100#

Metcon

3 Minutes On, 2 Minutes Off x 4:

Odd Rounds:

21 Cals Bike, then max reps of:

7 Deadlifts, 225#

14 KBS, 1.5 pood

Even Rounds:

50 Double Unders, then max reps of:

7 Deadlifts, 225#

14 KBS, 1.5 pood

2R + 4

1R + 7 + 5

1R + 7 + 1

1R + 1

PRVN 8.3

Standing Lat Pulldows 3x12 @ 60#

Elbow Banded SA Lat Pulldowns 3x12ea

Machine Rows (wide grip) 3x10 @ 75#

Pullup L Sit Plank 3 x 10 sec

Wall Sit Hold 3 x 1:25

Back Squat 3x2 @ 355#

GH Raises 3x6

Str/Aux

Circuit 1: 3 Rounds:

Alt Banded Knee Extensions x 1 minute

Thigh Banded Hip Abduction + ER balanced on Yoga block x10ea

KOT Squat to bench x10

Circuit 2: 3 Rounds:

Banded SL RDL + Knee Drive + Heel Tap balanced on Yoga block x10ea

Hamstring Bridge w/ Banded Hip Flexion x 15ea

Banded Fire Hydrant x 15ea

Circuit 3:  4 Rounds:

Standing Banded Hip CARs x12ea

Banded Half Kneeling Adduction x 12ea

Banded 2 point hip extensions x 12ea

Banded Dynamic Hamstring stretch / hip opener x 12ea

Metcon - Murph

FT w/ 20# vest:

Run 1 mile

20 Rounds of Cindy

Run 1 mile

LT in 2020 = 56:57

56:52

Metcon

50-40-30-20-10 FT:
Bike Cals

GHD Situps

24:27

PRVN 8.2

Sorenson Hold 4 x 1:20

Trap Bar Deadlift (low handles)

2x10 @ 200# - 290#

1x6 @ 340#

1x4 @ 380#

1x2 @ 410#

1x1 @ 430#

PRVN 8.1

A.  Press

1x4 @ 180#

2x2 @ 190#

4x1 @ 200#

B1. DB Bulgarian Split Squats 4x6 (22X2) @ 45# - 50# - 55# - 65#

B2.  BB OH Hold @ 160# 4 x 25 secs

C.  3 Sets:

Suitcase Hold x 40 sec each side @ 80# DB

Banded Standing Y Raises x 12

Banded Kneeling Face Pulls w/ ER x 10

PRVN 7.4

5 Sets w/ 20# vest:

BB RDLs x10 @ 185# - 195# - 205# - 215# - 225#

1 minute Front Plank

Back Squat build to heavy single around 90% 

*stopped @ 370#

3 Sets:

MF SL RDLs x8 @ 5#

MF Hamstring Curls on Incline Bench x15 @ 5#

3 Sets:

Slackbox 3 position touch x 8

Tib Bar x20 @ 25#

Metcon

5 RFT:

50 DUs

16 Alt DB Hang Power Snatches, 45#

9:13

Metcon

21-15-9 FT:

Thrusters, 95#

Lateral Burpees over BB

8:31

PRVN 7.3

Cable Pancake 2x12 @ 60#

Supine Ring Pullups 2x10

24" Box Jumps 2x4

Deadlift

2x10 @ 205# - 295#

2x6 @ 340# - 365#

1x4 @ 385#

1x1 @ 410#

BB Step Ups 5x6ea @ 95# - 115# - 135# - 155# - 165#

Upper Circuit x 2:

50 Banded Tricep Extensions

50 Banded Hammer Curls

50 Banded Pull Aparts

20 Bent Over DB Rear Delt Flys @ 12#

PRVN 7.2

Ankle/Knee Band Walks 2x10

4 Way Deag Bugs 2x8

Back Squat 6x3 @ 340# (85%)

Push Press 4x4 @ 155# - 165# - 175# - 185#

Aux

3 Sets, straight thru each leg:

MF hip flexed knee extensions x10

MF standing kick backs x10

MF kneeling glute presses x10

MF Side Abduction Raises x10

10# on MF

PRVN 7.1

A1.  Press

1x6 @ 165#

1x4 @ 175# 

4x2 @ 190#

A2.  GHD Situps 5x20

B1.  BB Glute Bridge Hold 3 x 1 minute @ 115#

B2.  Band Resisted Lateral Lunges 3x10

Metcon

Alt Contra Deadbugs 3x6

Side Plank 3x30 sec

Ninja Roll Up to Vert Jump 3x2

AMRAP 20:

1 Round of Cindy

1 PC&J @ 155#

1 Round of Cindy

2 PC&J @ 155#

1 Round of Cindy

3 PC&J @ 155#

etc...

Round of 7 + 5 + 10 + 15 + 3

PRVN 6.2 (deload)

Peterson Step Ups

2x10 @ BW

4x10 @ 45#

VMO Squats 3x6 @ 1.5 pood KB w/ 3 sec iso hold at bottom

Back Squat 3x5 @ 255#

PRVN 6.1 (deload)

Press 

1x10 @ 135#

1x8 @ 140#

1x6 @ 145#

2x2 @ 170#

BB OH Hold 3 x 30 secs @ 150#

Sorenson Hold 3 x 1:10

Deadlift 3x8 @ 185#

Wall Squat Hold 3 x 1:15

Metcon + Aux

A.  AMRAP 12:

Bike 20 Cals

40 DUs

15 Bent Over DB Rows @ 45#

10 Burpees

2R + 20 + 40 + 15 + 1

*First round of DUs terrible, could not get rhythm, over 2 mins

B1.  Triple Threat Hamstring Bridge x 3 sets - Long toes down x 6 + Medium toes down x 6 + Short Heels down x 6 @ 65#

B2.  Hamstring Bridge w/ alt leg lifts 3x10

B3.  The Good Thrust 3x10

PRVN 5.3

Butterfly 2x20 @ 25#

Couch Lunge Pulse 2x20

Cable Pancake 2x12 @ 60#

QL Raises 2x10 @ 30#

Back Squat 

6x4 @ 340# (85%)

Deadlift 

1x10 @ 275#

1x8 @ 340#

1x6 @ 365#

1x2 @ 385#

Double Banded Pull Through Thrust 2x20

Str Sta

A.  Every 3 minutes x 5 rounds:

15 Cals Bike

2 Front Squat, 205#
2 Trap Bar DL, 330#
Rx'd

B.  10-8-6-4-2:

SA DB Press @ 55# - 60# - 65# - 70# - 75#

SA DB Rows @ 85# - 85# - 90# - 95# - 100#

C.  Seated MF Leg Extension 3x10 @ 10# 

*Each leg all at once

D.  V Sit Hip Flexor Leg Lifts 3x8

PRVN 5.2

A1. DB Bulgarian Split Squats 4x8 @ 45#, Directly into 10 @ BW

A2. Back Extensions 4x20

B1.  Front Plank w/ 20# vest 4 x 1 minute

B2.  Reverse Nordics w/ 20# vest 4x10

B3.  Tib Bar 4x20 @ 25#

C. BB Glute Bridge w/ Valslide Hamstring Eccentric 3x8 @ 95#

PRVN 5.1

Press

2x8 @ 155#

2x6 @ 170#

1x4 @ 180#

BB RDLs 4x8 @ 205# - 215# - 225# - 230#

GHD Situps 4x20

3 Sets:

Incline Bench DB Rear Delt Flys x 20 @ 10#

Band Pull Aparts x 20

PRVN 4.2

4 Sets:

BB Glute Bridge Hold x 1 minute @ 95#

Wall Sit Hold x 1 minute

Reverse Crunch x 10 w/ roller behind knees

KB hold Flutter Kicks x 35ea w/ 1 pood KB

Parallette Shoot Throughs x 10

Wide grip BB Curls

PRVN 4.3

Reverse Sled Drag 5 minutes @ 100#

Back Squat 6x3 @ 340# (85%)

Deadlift 

2x10 @ 205# - 295#

1x8 @ 340#

1x6 @ 385#

1x4 @ 410#

BB Step Ups 5x5ea @ 95# - 115# - 135# - 145# - 160#

PRVN 4.1

Press 

1x8 @ 150#

2x6 @ 155# - 160#

1x4 @ 170#
2x2 @ 180#

Sorenson Hold 4 x 1 minute

BB OH Hold 4 x 20 sec @ 160#

5 Sets:

1 Front Squat, 225#

6 Empty Trap Bar Jumps, 60#

*Rest 2 minutes between sets

EMOM 5: 12 Back Extensions w/ 25# plate

Metcon

3 Rounds, each for time:

15 Power Clean and Jerks, 125#

30 Cals Bike

*Rest 2 minutes between

2:41, 3:13, 3:51

PRVN 3.3

Ankle/Knee Band Walks 2x10

Seesaw Walk IR/ER w/ Vert Jump 2x3

Back Squat 6x6 @ 300# (75%)

Deadlift

3x10 @ 205# - 275# - 295#

1x8 @ 340#

1x6 @ 385#

Tib Bar 3x20 @ 30#

Nordics:

1x10 eccentric to 3 45# plates

2x6 to incline 

Metcon

Tabata Burpees

Tabata KBS, 1.5 pood

*No rest between Tabatas

61 - 97

Metcon

5, 3 minute Rounds

15ea Low Box Plyo Skiers

8 DBall Cleans, 100#

Max Cals Bike

*2 min rest btwn

34-31-30-25-23

MF Hip Flexor Iso Hold @ 15# 

20 sec on, 10 sec off x 3

PRVN 3.2

Press

2x8 @ 145#

1x6 @ 155#

4x4 @ 160# - 160# - 170# - 170#

Peterson Step Ups

2x10 @ BW

4x10 @ 45# - 65# - 85# - 100#

5 Sets:

10/10 SA DB High Pull, 45#

5/5 SA DB Press, 45#

Front Squat 4x3 @ 235#

Chinese Planks

3 x 60 sec

PRVN 3.1

Inch Worm Hands Only 3x8

DB Pullover 3x10 @ 45#

DB Incline Rows 3x10 @ 45#

Push Press 3x4 @ 165# - 175# - 190#, 1x3 @ 200#

BB RDLs 4x10 @ 185# - 200# - 210# - 225#

GHD Situps 4x20

Partner Metcon

4 Rounds AFAP:

Partner A - OH Hold w/ 40# Slam Ball

Partner B - 25 Cals Bike

Drops = 0, 0, 2, 2

Metcon - Sadie Jane

AMRAP 23:

16 Shuttle Runs, 25ft each

9 Bar Facing Burpees

3 Power Cleans, 185#

8R + 16 + 2

PRVN 2.4

Back Squat 5x3 @ 320# (80%)

Deadlift 6 x (2+2) @ 365# (80%)

*2 reps, rest 30 secs, 2 reps

Copenhagen Hold 3 x 20 secs

PRVN 2.3

Press 1x8 @ 140#, 2x6 @ 150#, 3x4 @ 155#

Wall Squat Hold 4 x 50 secs

BB Glute Bridge @ 135#

20 sec on, 10 sec off x 8

On - Reps 

Off - Hold

53 reps.  All holds UB.

3 Sets:

Kneeling Ab Wheel x15

DB Reach Under to Extension x10ea @ 15#

Russian Twists x20 @ 20# medball

PRVN 2.2

Sorenson Hold 4 x 45 secs

BB OH Hold 4 x 20 secs @ 150# (70% of BW)

Back Squat 4x6 @ 277.5# (forgot 2.5# plate on L)

Back Extensions 4x15

DB Elbow Gripped Lateral Raise Iso Hold 4 x 40 secs @ 15#

KOT Squat 3x8 to 13"

PRVN 2.1

Med Ball to Toes 3x10 @ 20#

Trampoline Sprints 3 x 10 sec

Press 2x10 @ 125#, 2x8 @ 135#, 1x6 @ 140#

Deadlift 3x10 @ 205# - 275# - 295#

1x8 @ 320#, 1x6 @ 365#

Bulgarian Split Squats 22X2 4x8 @ 45#

3 Sets:

1 minute Front Plank

45 sec Side Plank Left

45 sec Side Plank Right

Str

Reverse Sled Drag x 5 minutes @ 70#

Poliquin Step Ups

2x10 @ BW

3x10 @ 65# - 85# - 95#

Trap Y Raise 3x12 @ 10#

SL Banded Tib Raises 3x30

MF Hip Flexors 3x25 @ 15#

MF Knee Flexion IR/ER w/ squeeze 3 x 40 sec @ 5#

SL Standing Calf Raises 3x15

Metcon

E3MOM x 5 Rounds:

20 KBS, 1.5 pood

20 Cals Bike

PRVN 1.3

Alt Contra Deadbugs 3x6ea

High Knee Tea Pots 3x8ea @ 26#

Elevated Dying Bugs 3x8ea

High speed banded Flutter Kicks 3 x 10 sec

Reverse Nordics 3x10

Front Squat 5x3 @ 235# (80%)

AMRAP 5:

30 Double Unders

5 Power Cleans, 135#

4R + 29

PRVN 1.2

Max Wall Sit for time - 2:02

Max Sorenson Hold for time - 1:53

Deadlift

3x10 @ 205# - 275# - 295# (40% - 60% - 65%)

1x8 @ 320# (70%)

1x6 @ 340# (75%)

GHD Situps 4x15

PRVN 1.1

Back Squat 4x6 @ 280# (70%)

Press 4x10 @ 125# (60%)

Max BB OH Hold for time @ 70% of BW - 150#

50 secs

Strict Pullups 3x8

4 Sets:

25 Banded Tricep Extensions

25 Banded Hammer Curls

Str Sta

Reverse Sled x 10 minutes @ 45#

5 Sets AFAP, each movement 25 yards & back:

100# DBall Carry

45# DB Farmer Carry

1 pood KB Single Arm OH Carry, left

1 pood KB Single Arm OH Carry, right

MF Hip Flexion Lift Off Extensions 3x8 @ 5#

MF Knee Flexion IR/ER w/ Squeeze 1 x minute @ 5#

Metcon

Banded Hip Thrusts 3x25

Supine Ring Pullups 3x10

FT:  
50 Double Unders

15 Power Clean and Jerks, 135#

50 Single Unders

*Rest 3 minutes

FT:  
50 Double Unders

18 Power Clean and Jerks, 115#

50 Single Unders

*Rest 3 minutes

FT:  
50 Double Unders

21 Power Clean and Jerks, 95#

50 Single Unders

2:52, 3:01, 3:25

Str Sta

Jump Rope x 5 minutes

Supine Feet/Glutes Elevated Banded Hip Flexors 3x15

Neck bridge 3x3 w/ 8 sec iso hold at top

4 sets VMO Squats w/ 1.5 pood KB and 3 sec iso hold at bottom

1 - x6 w/ Voodoo band above knee

2- x6 w/ Voodoo band above and below knee

3- x6

4- x6 w/ Voodoo band above knee

ATG Split squats 3x5 w/ 3 sec iso hold at bottom @ 15# DBs
Nordics to Incline 3x10

Metcon + Str

Butterfly 3x20 @ 25#

Couch Lunge Pulse 3x20

Cable Pancake 3x12 @ 60#

Peterson Step Ups

2x10 @ BW

3x10 @ 45# - 65# - 85#

Toes to Bar ladder + Burpees

1 TTB 1st minute then max burpees, 2 TTB 2nd minute then max burpees, until failure

8 Rounds + 2 

47 Buprees

Tib Bar 3x25 @ 25#

MF Hip Flexors 3x25 @ 15#

Seated SL Calf Raises 3x20 L, 3x30 R @ 2 pood

Yoga

Metcon

Death by Dumbbell Burpees, 45#

10R + 6

Metcon

5 RFT:

Assault Bike 1 mile

30 alternating SA DB Hang Power Clean & Jerks, 45#

30 Pushups

29:56

Metcon

EMOM 12:

1- 12 Cals Rower

2- 12 KBS, 2 pood

3- 1 Front Squat, 205#

QL Raises 2x10ea @ 35#

Supine MF Hip Flexors 1x60ea @ 5#

Pedal Wheels 1x200

Str

Reverse Sled Drag x 10 minutes @ 45#

Supine MF Hip Flexors 3x25 @ 10#

Banded SL Hip Thrusts 3x20

Nordics to Incline 3x8

KOT Squat 3x8 to 13"

Metcon + Str

Butterfly 3x20 @ 25#

Couch Lunge Pulses 3x20

Cable Pancake 3x10 @ 60#

Poliquin Step Ups

2x10 @ BW

3x8 @ 45# - 65# - 80#

AMRAP 15:

5 Burpee Pullups 

10 Shuttle Runs (1 rep = 50ft)

*Add 5 Burpee Pullups each round

Total reps = 98

Immediately after, 5 minutes to find a 1RM Thruster (from floor)

205#

Seated SL Calf Raises 3x15 left, 3x30 right @ 2 pood

Rear Neck 3x12 @ 80#

Metcon

AMRAP 20:

20 Bike Cals

100 meter Farmers Carry, 45# DBs

20 GHD Situps

4R + 20

Sta/Str

Jump Rope x 10 minutes

Tib Bar 3x20 @ 30#

Straight Leg Calf Raises 3 x 1 minute

Metcon

Starting with 6 minute cap complete:

20 Pushups

50 Double Unders

15 Power Snatches, 95#

20 Pushups

50 Double Unders

12 Power Snatches, 135#

If completed before 6 minutes, add 3 minutes and complete:

20 Pushups

50 Double Unders

9 Power Snatch, 155#

If completed before 9 minutes, add 3 minutes and complete:

20 Pushups

50 Double Unders

6 Power Snatch, 165#

2R + 25 + 50 + 2

Total reps = 239

Str

Reverse Sled Drag x 10 minutes @ 45#

Peterson Step Ups

2x10 @ BW

3x10 @ 45# - 65# - 85#

3 Sets, Hip Flexor Circuit:

Wall Facing Rotations x10ea

Supine on Bench MF Bent Knee Hip Flexors w/ opposite knee tucked x10ea @ 15#

Banded Wall Drill w/ iso hold at top x 10ea

Supine Feet/Glutes Elevated Banded Hip Flexors x 10ea

Seated Quad Sets w/ opposite knee tucked x 10ea

Metcon

10 RFT:

3 Power Cleans, 155#

6 Burpees

9 Wall Balls, 20#, 10'

14:48

Str

Powell Raise 3x10 @ 15#

Trap 3 Raise 3x8 @ 15#

Bent Knee Calf Raise 3x20

Tib Bar 3x25 @ 25#

Straight Knee Calf Raise 3x20

ATG split Squats 3x10 @ 15#

Butterfly 3x20 @ 15#

Couch stretch pulses 2x30

Recovery Bike x 20 minutes

Str

DB External Rotator 3x15 @ 10#

VMO Squat 3x20 @ 1.5 pood

Nordics to Incline 3x8

Reverse Sled Drag x 5 minutes @ 70#

Metcon + Str

Poliquin Step Ups

2x10 @ 45#

3x8 @ 65# - 85# - 105#

Butterfly 3x20 @ 25#

Couch Lunge Pulse 3x20

Cable Pancake 3x10 @ 60#

CINDY XXX:  AMRAP 20:

10 Pullups

20 Pushups

30 Air Squats

15, 30, 45;  20, 40, 60;  25, 50, 75;  30, 60, 90

LT = 425 (2014)

430

SL Banded Tib Raises 3x40

SL Seated Calf Raises 3x30 @ 2 pood

MF Hip Flexors 3x12 @ 30#

Metcon

AMRAP 5:
165# Power Clean and Jerks

LT = 20

23

Metcon

Death by Calories on Assault Bike

*3 Cals first minute then add 3 every minute until failure

Round of 24 + 8

Total Cals = 116

Metcon + Str

Peterson Step Ups

3x10 @ BW

3x10 @ 45# - 45# - 55#

AMRAP 7:

10 Sumo Deadlift High Pull, 135#

10 Push Press, 135#

4R + 4

QL Raises 3x10 @ 25# - 35# - 45#

Seated SL Calf Raises 3x30 @ 2 pood

Nordics to Incline w/ pushup return 3x10

Reverse Hypers 3x10 @ 180#

Metcon + Str

4 RFT:

20 Cals Bike

50 Air Squats

Goal = sub 12

9:55

Tib Bar 3x20 @ 30#

MF Hip Flexors 3x15 @ 25#

MF Incline Bench Hamstring Curls w/ controlled eccentric 3x8 @ 15#

Aux Core

3 Sets w/ Valslides:

Knee Tucks x 15

Eccentric Leg Curls x 15

Kneeling Hip Adductors x 10ea

Standing Lateral Lunges x 10ea

Body Saw x 15

Metcon

Butterfly 3x20 @ 25#

Couch Lunge Pulse 3x20

Cable Pancake 3x12 @ 50#

EMOM 12:
Odd - 3 Deadlift, 365#

Even - 3 Press, 165#

Str

Reverse Sled 10 minutes @ 45#

Seated Good Mornings 3x10 @ 95#

ATG Split Squats 3x8 @ 15#

Neck Bridge 3x3 w/ 8 sec iso hold
SL Banded Tib Raises 3x40

Metcon

AMRAP 20:

25 Burpees

15 Back Squat, 205#

LT = 3R + 25 (immediately post KOVID)

PR = 4R + 7

4R + 25

Str

Poliquin Step Ups

3x15 @ BW

3x10 @ 45# - 65# - 85#

Tib Bar 3x25 @ 25#

DB External Rotator 3x10 @ 10#

VMO Squats 3x15 @ 1.5 pood KB

Nordics to Incline 3x5

Neck Flexion 3x10 @ 20#

1 set of MF Supine Hip Flexors 5# x 60 into BW x 25

Metcon

3 RFT:

75 Double Unders

25 GHD Situps

15 DB Push Press, 45#

14:04

ATG Standard 2.3

Heel Down Bulgarian Split Squats

4x8ea @ BW

3 x 8, 10, 12 @ 55# - 45# - 45#

RDLs (Standard is BW for 12 reps) 3 x 20, 15, 12 @ 95# - 135# - 205#

KOT Squat (Standard is to 2" mat) 3 x 10

Tib Bar 3x15 @ 35#

Bottom Up KB Press 3x8ea @ 1 pood

Supine MF Hip Flexors 1x60ea @ 5#

Metcon

AMRAP 18:

18 Cals Bike

12 Pushups

12 DB Hang Power Snatch (6 ea), 45#

7R

ATG Standard 2.2

Incline Pigeon 3 sets 

1 - Hold for 1 minute

2 - 20 pulses

3 - 20 good mornings

Behind Neck Press (Standard is 66% BW for 8 reps) 3 x 8, 10, 10 @ 95# - 115# - 135#

Trap 3 Raise 3 x 8, 10, 12 @ 15# - 15# - 10# (*4 sec eccentric on last set)

QL Raises (Standard is 25% BW for 10 reps) 3x10 @ 20# - 25# - 30# 

Couch Lunge Pulse 3x20 

SL Seated Calf Raise 3x25 @ 2 pood

 

Neck Bridge 3x3 w/ 8 sec hold on bench

DB Pullover 3 x 15, 12, 10 @ 35# - 45# - 50#

ATG Dips 3x10 @ BW

Cable Pancake 3x10 @ 30# - 40# - 50#

ATG Standard 2.1

Reverse Sled Drag x 10 minutes @ 45#

Peterson Step Up (Standard is 6" step at 50% BW for 15 reps) 

4x15ea @ BW

3 x 15, 20, 25 @ 45# BB

Back Extensions (Standard is 50% BW)

2x8 @ BW

3 x 8, 10, 12 @ 45# plate

MF Hip Flexors 3x20 @ 20#

Tib Bar 3x15 @ 35#

Powell Raise 3 x 8, 10, 12 @ 20# - 15# - 10# (*4 sec eccentric on sets 2 and 3)

SL Standing Calf Raise 3 x 10, 12, 15 @ 20#

Metcon

FT:

21 Cals Bike

21 Close Grip Bench Press, 185#

15 Cals Bike

10 Close Grip Bench Press, 185#

9 Cals Bike

5 Close Grip Bench Press, 185#

9:13

Metcon

12-9-6 FT:

Deadlift, 315#

Thruster, 135#

Goal = sub 8:30

8:21

ATG Standard 1.3

Reverse Sled Drag x 5 minutes @ 70#

Seated Good Morning (Standard is 66% BW for 10 reps abs to bench)  1 x 15, 12, 10 @ 95#

VMO Squat (Standard is 25% BW) 3x20 @ 1.5 pood KB

Tib bar (Standard is 20% BW for 15 reps) 3x15 @ 35#

Seated DB External Rotation (Standard is 10% BW for 8 reps w/ 4 sec eccentric) 3 x 8, 10, 12 @ 15# - 15# - 10#

Neck Flexion (Standard is 10% of BW for 10 reps) 3x10 @ 10#

Bike: 

55s moderate, 5s sprint

54s moderate, 6s sprint

53s moderate, 7s sprint

52s moderate, 8s sprint

51s moderate, 9s sprint

50s moderate, 10s sprint

ATG Standard 1.2

Incline Pigeon 3 sets 

1 - Hold for 1 minute

2 - 20 pulses

3 - 20 good mornings

Butterfly (Standard is knees to floor w/ 12.5% BW per thigh) 3x20 @ 25#

Jefferson Curl 3x10 @ 53#

SL Seated Calf Raise 3 x 25, 20, 15 @ 53# - 62# - 70#

Couch Lunge Pulse 3x20

DB Pullover  3 x 15, 12, 10 @ 40# - 45# - 50#

ATG Seated DB Shoulder Press 3 x 8, 10, 12 @ 45#

ATG Bulgarian Split Squat

4x8ea @ BW

3 x 8, 10, 12 @ 50# - 45# - 40#

Incline DB Press 3 x 8, 10, 12 @ 60# - 65# - 70#

ATG Standard 1.1

Reverse Sled Drag x 10 minutes @ 45#

Poliquin Step Up (Standard is 6" step @ 50% BW for 15 reps)

4x15 @ BW

1x15 @ 85#

1x20 @ 65#

1x25 @ 45#

Nordics to Incline (Standard is 4 sec eccentric, strict form up) 3x5 

MF Hip Flexors (Standard is 10% BW for 20 reps) 3x20 @ 20#

Tib bar (Standard is 20% BW for 15 reps) 3x15 @ 30#

Strict Parallel Grip Chin Ups 3x10

SL Standing Calf Raise (Standard is 33% BW for 10 reps) 3x10 @ 15#

Front plate hold

45# Front Plate Hold

LT = 31 secs

41 secs

Metcon + ATG Dense 2.3

Tib Bar 3x20 @ 27.5#

Straight Leg Calf Raise 3x15

MF Hip Flexors 3x20 @ 15#

AMRAP 12:

24 DB Hang Power Snatches

6 Burpee Pullups

5R

ATG Incline DB Press 3x15 @ 45#

Seated Good Mornings 3x20 @ 65#

Bulgarian ATG Split Squat 10 reps every minute for 10 minutes (odd - left, even - right) @ BW

ATG Dense 2.2

Reverse Sled Drag x 5 minutes @ 45#

Tib Bar 3x20 @ 27.5#

Bent Knee Calf Raise 3x20

One Arm Zottman Curl 3x5ea @ 15#

Nordics to Incline 3x5

Incline Powell Raise 3x10 @ 10#

Back Extensions 3x20

VMO Squat 10 reps every minute for 10 minutes @ 15# DB

ATG Dense 2.1

Reverse Sled Drag x 10 minutes @ 45#

Tib Bar 3x20 @ 25#

DB External Rotator 3x15ea @ 10#

DB Pullover 3x10 @ 45#

Nordics to Incline 3x5

Trap 3 Raise 3x5 @ 10#

MF Hip Flexors 3x20 @ 15#

Poliquin Step Ups 10 reps per minute for 20 minutes (odd - right, even - left) @ BW

Metcon

AMRAP 10:

10 HPC & Jerks, 45# DBs

10 Cals Bike

6R

ATG Dense 1.3

Reverse Sled Drag x 5 minutes @ 45#

Tib Bar 3x20 @ 25#

Straight Leg Calf Raise 3x15

ATG Incline DB Press 3x15 @ 45#

MF Hip Flexors 3x20 @ 15#

ATG Split Squat 5 reps every minute for 20 minutes (odd - left, even - right) @ BW

ATG Dense 1.2

Reverse Sled Drag x 5 minutes @ 45#

Tib Bar 3x20 @ 25#

Bent Knee Calf Raise 3x20

One Arm Zottman Curl 3x5ea @ 15#

Nordics to Incline 3x5 - UA 3, 5, 5

Incline Powell Raise 3x10 @ 10#

Back Extensions 3x20

Poliquin Step Ups 5 reps each leg every minute for 20 minutes @ BW

VMO Squat 10 reps every minute for 10 minutes @ BW

ATG Dense 1.1

Reverse Sled Drag x 5 minutes @ 45#

Standing Tib Raises 3x20

Eccentric Nordics w/ pushup return 3x5

Monkey Feet Hip Flexors 3x20ea @ 10#

DB External Rotator 3x15 @ 10#

DB Pullover 3x10 @ 45#

DB Trap 3 Y Raise 3x5 @ 10#

BB Seated Good Mornings 3x20 @ 45#

Metcon

Tabata Pushup

Tabata KBS, 1.5 pood

Tabata Air Squat

*No extra rest between Tabatas

84 - 87 - 133

Metcon

EMOM 10:

1 DBall Clean, 150#

20 Double Unders

Rx'd

Metcon

EMOM 9:

1 - 24 Cals Bike

2 - 18 GHD Situps

3 - 12 KBS, 1.5 pood

Rx'd

Metcon

Every 5 Minutes x 4 Rounds:

10 Pullups

30 Pushups

50 Air Squats

5 Back Squat, 225#

Rx'd

Core/Aux

4 Sets:

Tea Pots x10 ea @ 1.5 pood

Reverse Crunch x10

Get Up Sit Up x6ea @ 1 pood

Metcon

4 RFT:

23 Cals Bike

23 DB Burpee Deadlifts, 45#

19:43