Field Strong 11/30/23

Front Plank 3 x 45 secs

Alt Contra Deadbugs 3x6

Rear Neck 3x15 @ 80#

BB Hip Thrusts 5x5 w/ 5 sec iso at top @ 243#

Banded Flutter Kicks 5 x 10 sec

4 Sets:

BW Bulgarian Split Squats x10

Prone Banded Hamstring Curls x12

KB Toe Up Knee Up x6 @ 18#

Field Strong 11/28/23

Side Pillar w/ Reach Under 2x10

Deficit Pushups 2x10

Incline DB Flys 2x10 @ 15#

Leg Cradle Lunge Twist w/ Drunk Step 2x3ea

Push Press 5x1 @ 155# - 170# - 185# - 195# - 205#

Depth Pushup to Explosive Rebound Up 5x3

Seated DB Press 4x10 @ 45#

Neutral Grip DB Press 4x8 @ 70#

Medball Reactive Chest Pass 4x8 @ 10#

Field Strong 11/27/23

Strict Parallel Grip Pullups 2x10

Ipsi Deadbugs 2x8

Banded Good Mornings 2x20

Back Squat w/ Active Foot 4x5 @ 135# - 185# - 205# - 225#

24" Box Jumps w/ 20# vest 4x5

Lateral Step to Rotational Jump 4x2ea

Trap Bar Jumps 5x3 @ 200#

Lunge Position Medball Scoop Throw 5x10ea @ 10#

Lateral Plyo Skiers high 5x10ea

Metcon

3 RFT:

30 GHD Situps

15 Deadlift, 275#

11:57

Field Strong 11/24/23

Inch Worm Hands 3x10

DB Pullover 3x10 @ 45#

DB Incline Bench Press 15-12-10-8-6 @ 65# - 75# - 80# - 85# - 90#

Maasai Jumps 5x10

Banded Tricep Extensions 5x20

Reverse Sled Drag 5 minutes @ 90#

Field Strong 11/23/23

Lateral Skiers low box 2x20ea

Snatch grip PP 2x10 @ 45#

Trap Bar jumps 4x2 @ 200#

KB Ballastic Row 4x10ea @ 1.5 pood

Box Jumps 4x3 @ 24"

Back Squat 7x1 @ 335#

*Every 90 secs

SL RDLs 4x6 @ 1.5 pood

Hip Bridge 4x10 

Med Ball to Toes 4x10ea @ 20#

Metcon

L Sit 3 x 15 sec

FT:

10 Front Squat, 205#

35 Cals Bike

10 Front Squat, 205#

25 GHD Situps

10 Front Squat, 205#

35 Cals Bike

Goal = sub 12

11:53

Field Strong 11/21/23

Supine Double DB Passive ER / Active IR 2x10 @ 10#

Press 5x1 @ 155# - 160# - 185# - 195# - 205#

Strict Parallel Grip Pullups 5x6

Lateral Med Ball Throw 5x5ea @ 10#

DB Shrugs 4x10 @ 100#

DB Hammer Curls 4x10 @ 45#

BB Skull Crushers 4x10 @ 65#

Slight Incline DB Bench Press

30 reps @ 45#, rest 1 minute, 20 reps @ 45#

Field Strong 11/20/23

Empty Bar Front Squat 2x10 @ 45#

Superman Hold 2 x 20 sec

Ankle/Knee Band Walks 2x10

Back Squat 5x1 @ 315# - 340# - 370# - 385# - 390#

Trampoline Sprints 5 x 6 sec

MF Standing Hip Flexors 3x20 @ 15#

Goblet Squat heels elevated 3x10 @ 1.5 pood

Metcon

5 RFT:

400 meter Run

50 Double Unders

15 Burpees

Goal = sub 25

24:25

Field Strong week of Nov 13 day 2

See Saw Walk w/ IR ER 3x2

RDL to Shrug 3x10 @ 95#

Supine Ring Pullups 3x10

Deadlift from just below knee 4x4 @ 315# - 345# - 365# - 385#

Trampoline Sprints 4 x 8 sec

Close Grip Bench Press 5x4 @ 205#

Deficit Pushups  5x10

DB Step Up 3x8 @ 25#

Metcon

3 RFT:

50 DUs

20 GHD Situps

15 SA DB Hang Power Snatch per arm, 45#

5 DBall Cleans, 100#

LT = 16:23

14:29

Field Strong week of Nov 13 day 1

Hang Power Snatch 3,3,2,1,1 @ 135# - 145# - 155# - 165# - 170#

24" Box Jumps 5x5 

Push Press 5x2 @ 140# - 155# - 175# - 190# - 200#

Plyo Pushups 5x10

Slight Incline DB Bench Press 12,10,8 @ 85# - 90# - 100#

DB Rows 12,10,8 @ 85# - 90# -100#

Aux/Str

3 Sets, each leg all at once:

MF Straight Leg Kicks x10 @ 10#

SL Hip Thrusts w/ MF Opposite Knee Drive x10 @ 10#

MF Seated Hip IR x15 @ 10#

GH Raises 3x8

Field Strong 11/10/23

Depth Pushups 3x10 

DB Pullover 3x10 @ 45#

Close Grip Bench Press 5x1 @ 225# - 245# - 260# - 270# - 280#

Med Ball Reactive Chest Pass 5x8 @ 10#

Back Squat 6x3 @ 300# CAT

L Sit DB Press 3x10 @ 45#

Seated DB Lateral Raise 3x10 @ 15#

Field Strong 11/9/23

Low Box Step Ups 5x10ea @ 15# DBs

BB RDLs 5x1 @ 205# - 255# - 285# - 300# - 310#

KB Ballistic Row 5x20 @ 1.5 pood

Banded Prone Hamstring Curls 3x15

Banded Hammer Curls 3x20

Field Strong 11/6/23

Ipsi Deadbugs 2x8

Prone Banded Hamstring Curls 2x10

Strict Parallel Grip Pullups 2x10

5 Sets:

Wall Drill Singles x5ea 

Lean Fall Run Starts x1ea

Back Squat 5x3 @ 315# - 330# - 345# - 365# - 375# PR

Depth Drop to Box Jump 5x4 @ 24"

VMO Squats heels elevated 4x20 @ 1 pood KB

Standing Calf Raises 4x20

Iso Tib Bar 4x20 @ 15#

Iso Tib Bar Burnout 1x50 @ 5#

Field Strong 11/7/23

DB Shrugs 2x20 @ 45#

Empty Bar Strict Press 2x10 @ 45#

KB Arm Bar Rotation 2x3 @ 1 pood - 1.5 pood

Press 5x3 @ 145# - 155# - 170# - 180# - 190#

Reverse OH Ball Toss 5x3 @ 25#

Assault Bike Intervals for max Cals

15 sec on, 45 sec easy x 10

131 cals

Field Strong 11/3/23

DB Pullover 2x10 @ 45#

Close Grip Bench Press 5x3 @ 205# - 225# - 235# - 245# - 255#

Depth Pushups to Explosive Rebound Up 5x3

Banded Hammer Curls 3x25

Banded Tricep Extensions 3x25

Seated BB Good Mornings 3x10 @ 45#

Field Strong 11/2/23

3 Sets: 

SL Banded DB RDLs x10 @ 45#

Child Pose Progression 1 x 3

Front Carry Squat w/ Active Foot x10 @ 40#

Staggered Stance Trap Bar (low grip) Deadlift w/ Active Rear Foot 5x3 @ 240# - 275# - 290# - 310# - 320#

Trampoline Sprints 5 x 10 secs

DB Bulgarian Split Squats 4x8 @ 45#

Med Ball to Toes 4x10 @ 20#

Tib Bar 4x35 @ 20#