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