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