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