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