Field Strong 10/31/23

3 Sets:

Pillar to Plank Press Up x10

Scap Depressions x10

Seated Arm Swing x 15sec

Push Press 5x3 @ 140# - 155# - 170# - 185# - 195#

Kneeling Clapping Pushups 5x10

5 Sets:

Trampoline Sprints x10sec

Shin Hops x3

Medball Explosive Lateral Scoop Throw x10ea @ 10#

Wide Grip BB Curls 3x10 @ 65#

High Knee Tea Pots 3x6ea @ 1 pood KB

Field Strong 10/30/23

2 Sets:

DB Shrugs x20 @ 45#

Athletic Burpee x5

Empty Bar Hang Power Cleans x10

Empty Bar Strict Press x10

Hang Power Clean 5x3 @ 155# - 165# - 175# - 190# - 205#

Lateral Plyo Skiers low box 5x20

Back Squat 3x10 @ 275# - 300# - 320#

3 Sets:

Banded Prone Hamstring Curls controlled x10

DB RDLs x10 @ 65#

Nordics to Incline x6

Field Strong 10/27/23 + Metcon

3 Sets:

25 Cal Row

10 yards Cocky Walks

10 yards Knee Hug to Horz Lunge Twist

Close Grip Bench Press 5x5 @ 205# - 215# - 225# - 235# - 240#

Explosive Med Ball OH Pass 5x8 @ 10#

Wide Grip BB Curls 5x8 @ 65#

AMRAP 10:

3 Front Squat, 135#

3 Ring Pushups

6,6,9,9, etc.

Round of 18/18 + 5

Field Strong 10/26/23

Ipsi Dead Bugs 2x8

DB RDLs 2x10ea @ 45#

Ankle/Knee Band Walks 2x10ea

Charlestons 2x10ea

Ninja Roll Up to Vert Jump 2x3

Deadlift 5x5 @ 330# - 340# - 350# - 365# - 375#

Consecutive Broad Jumps 5x3

Back Squat 5x5 @ 280# CAT

Standing SA DB Rows 5x15 @ 45#

Field Strong 10/24/23

Strict parallel grip pull ups 2x10

Pillar to plank press up 2x10

Press 5x5 @ 135# - 145# - 155# - 165# - 170#

Depth Pushups to explosive rebound up 5x3

4 RFT:

Dynamic step ups x10ea

Shin hops x3

Medball to Toes x10ea @ 20#

5:01

Field Strong 10/23/23

2 Sets:

Single Unders x50

Goblet Squat x10 @ 1.5 pood

Elevated Dying Bugs x10ea

OH DB Reverse Lunge x5ea @ 15# (alt hands ea set)

Back Squat 5x5 @ 275# - 300# - 320# - 340# - 355#

Trampoline Sprints 5 x 10 sec

3 sets AFAP:

Banded prone hamstring curls x15

Bulgarian split squats x8ea

Dynamic alternating lunges x5ea w/ 1 pood KB

Aux/Str

3 Sets:

Side Lying on Bench up leg Hip IR to extension x12 @ 5#

Side Lying on Bench down leg Hip ER x12 @ 5#

Upright Standing Hamstring Curls 2x10 @ 25#, 1x15@ 15# - each leg all at once

3 Sets:

90/90 Seated Pigeon Raises x8

Assisted Elevated Pigeon Split Squats x8

Tea Pots x10 @ 85#

Str/Sta

Every 5 minutes x 4 Rounds:

25 GHD Situps

10 Power Snatch, 135#

Rx'd

Str

Alt Contra Deadbugs 3x6

Couch Stretch Pulses 3x20

SL Band Resisted High Knees 3x15

EMOM 10:

1 Back Squat 315#

Banded Pushups 3x12

KB Ballistic Row 3x10ea @ 2 pood

Wide Grip BB Curls 3x10 @ 45#

Metcon

6-9-12-9-6 FT:

115# Thrusters

Lateral Burpees over BB

9:50

Metcon

1 pood KB supported dead bugs - hands 3x6

1 pood KB supported dead bugs - feet 3x6

5 RFT

5 DBall Cleans, 100#

10 Devil Press, 15#

LT = 5:53

5:33

Metcon

10-9-8-7-6-5-4-3-2-1 FT:

DBall Cleans, 100#
Devil Press, 15# DBs

14:48

Metcon

FT:

5 Power Clean, 185#

20 DB Bench Press, 70#

100 Double Unders

10 Power Clean, 185#

20 DB Bench Press, 70#

100 Double Unders

15 Power Clean, 185#

20 DB Bench Press, 70#

100 Double Unders

17:49

Field Strong 10/12

Alt Contra Deadbugs 3x6 

4 Way Deadbugs 3x6 

CPT Morgan w/ Vert Support 2x6

3 BW Bulgarian Split Squats into 3 SL low box jumps - 3 sets per leg

Trap Bar Deadlift Potentiated 24" Box Jump

12 reps total @ 240#

DB Incline Rows 4x10 @ 65#

DB Seated Lateral Raises 4x15 @ 15#

Banded Hammer Curls 4x20

Field Strong 10/10

Lunge position lateral banded rotations 3x10ea

Spiderman Crawls w/ elbow drop 3x4ea

Pushups 3x10

Empty bar strict press 3x10

Close Grip Bench Press 5x1 @ 225# - 240# - 250# - 255# - 260#

5 Sets:

Plyo Pushups x5ea

Dips x5

40# Slam balls x5

Supine Ring Pullups 3x10

Reactive Tea Pots 3x10 @ 26#

Field Strong 10/9

Nordics to Incline 3x5

Poliquin Step Ups 3x10

Depth Drop into Skater 3x2

Starr Shrugs 3x15 @ 135# - 155# - 185#

Shin Hops 3x5

Back Squat 5x1 @ 315# - 335# - 350# - 365# - 380#

5 Sets:

Banded prone hamstring curls x10

KBS, 1.5 pood x15

Full GH Raises x8

Metcon

21-15-9 FT:

Hang Power Clean, 115#

Burpee

5:41

Field Strong 10/3

Dips 3x10

Copenhagen Sprinter Plank Plate Loaded hip adduction 3 x 20 sec

Banded Flutter Kicks 3 x 15 sec

Banded Good Mornings 3x15

Dynamic Straight Leg Kicks into RDLs 3x6

Rack Pulls (just above knee) 3x4 @ 315# - 365# - 405#

Reverse Hypers 3x12 @ 180#

Stability Ball Leg Curls 3x15

Close Grip Bench Press 6x3 @ 185# - 205# - 225# - 230# - 230# - 230#

Aux

3 Sets:

Iso Tib x30 @ 15#

Seated SL Calf Raise x30 w/ 1.5 pood KB

Heidens x10

Seated Pulsing Dorsi Flexion

Field Strong 10/2

Strict Pullups 3x8

Russian Twists 3x12 @ 10# medball

3 Sets:

Quick Feet: Over Over Back Back x 10 sec

Athletic Burpee x 3

Quick Feet: Over Over Back Back x 10 sec

See Saw Walk to Burpee x 3

Back Squat 6x3 @ 315# CAT

Prowler @ 230#

EMOM 10:  50 feet

Field Strong 10/5

Superman Hold 3x20 sec

Goblet Squat Hold 3x20 sec @ 1.5 pood

Hang Power Clean 5x3 @ 155# - 165# - 175# - 185# - 185#

Field Strong 10/6

SA Banded Lateral Raises 3x10

DB Bench slight incline 

15,12,10 @ 45# - 60# - 70#

2 sets for close to failure - 15 @ 80#, 11 @ 90#

Kneeling Clapping Pushups 3x15

Standing DB Rows 3x10 @ 65#