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#