Str

Alt Contra Deadbugs 2x6

Ipsi Deadbugs 2x6 

CPT Morgan w/ Vert Support 2x4

Bulgarian Split Squats 5x10 @ 45#

Lateral Plyo Skiers Low Box 5x30

Yoga Core

Metcon

Every 4 minutes for 4 rounds:

40 Double Unders

20 Cals Bike

10 DB Hang Power Snatch, 45# (5R, 5L)

1:35, 1:50, 2:05, 2:29

Str

Press 5-5-5

Push Press 3-3-3

Rack Jerk 1-1-1

135# - 150# - 160#

170# - 175# - 180#

185# - 205# - 225#

Track

Every 2 minutes complete, until failure:

Run 200 meters

5 Burpees 

*Add 2 Burpee each round

5 Rounds + 200 meter Run + 6 Burpees

Metcon

21-18-15 FT:

Cals Bike

Thrusters 95# - 115# - 135#

11:58

Sta

Not timed:

21 DB Front Squats, 45#

21 Kneeling Ab Wheel

15 DB Front Squats, 45#

15 Pushups

9 DB Front Squats, 45#

9 Burpees

Metcon

3 RFT:

20 Cals Bike

15 KBS, 1.5 pood

10 Goblet Squats, 1.5 pood

6:37

Offset Leverage BB RDLs 3x6ea

Str/Sta

5 Sets, not for time:
20 GHD Situps

10 Press, 115#

3 Position MF Hamstring hypertrophy 1 x 1:30 (30 secs each position) @ 10#

Str

3x12 @ 10#, each leg at once

MF Fire Hydrants

MF Side Lateral Raises 

MF Reverse Leg Lifts

MF Standing Hamstring Curls - curl, kickup, extend, eccentric 3x6 @ 10#

Metcon

Couch Stretch Pulses 3x20

Alt Contra Deadbugs 3x6

DB RDLs 3x8 @ 30#

12-10-8 FT:

Power Cleans, 135#

Pullups

Lateral Burpees over BB

8:24

Rest 3 minutes

12-10-8 FT:

KBS, 2 pood

KTE

Lateral Burpees over BB

8:07

Metcon

Max Rounds in 3 minutes x 3, Rest 1 minute between rounds:

3 Deadlift, 275#

6 Pushups

9 Air Squats

5R + 1

4R + 1

4R + 3

Metcon

30 Cals Bike

20 DBall Cleans, 100#

15 Cals Bike

10 DBall Cleans, 100#

6:12

RFSH 10.3

Run 1 mile

PR = 6:21, LT = 7:16

*Goal = sub 7

6:50

*still getting over being sick and PR was done in March...feels like temp is 101 

Rest 40 mins before warming up for squat

Back Squat max

PR = 400, LT = 380

Capped at 365

*Not feeling it