Field Strong 1/2/24 PAMC

Jump Rope x 3 minutes

4 Way Deadbugs 3x8

Ninja Roll Up to Vert Jump 3x3

PAMC: 3x10 each every 80 seconds

Back Squat - 215#

Neutral Grip DB Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 125#

BB Rows - 135#

Front Squat - 155#

KBS - 1.5 pood

Burpees - BW

Field Strong 1/1/24

Ankle Knee Band Walks 3x10

Reactive Tea Pots 3x8 @ 1.5 pood

Hang PS + OHS + Snatch PP 3 x 5-5-5 @ 45#

Hang Power Snatch 5x3 @ 115# - 125# - 135# - 145# - 155#

DB 24" Box Jumps 4x3 @ 15#

Snatch Pull 3x5 @ 165# - 175# - 185#

DBall Cleans 3x5 @ 150#

* Each set afap w/ 90 sec rest between

Metcon

AMRAP 8:

2 Wall Walks

2 Deadlift, 315#

7R

Field Strong 12/29/23 PAMC

Row x 5 minutes

4 Way Dead Bugs 3x8

Inch Worm 3x8

PAMC: 2x10 each every 80 seconds

Back Squat - 225#

Close Grip Bench Press - 175#

Strict Pullup - BW

Full GH Raises - BW

Press - 145#

BB Rows - 150#

Front Squat - 165#

Dips - BW + 10#

Devil Press - 15# DBs

Field Strong 12/28/23

Clean WU x2 @ 45#

Nordics to Incline 4x6

Athletic Burpee 4x3

Clean Pulls 4x4 @ 225#

Low Box Lateral Plyo Skiers 4x10

Trap Bar Deadlift Potentiated 24" Box Jump

12 reps total @ 250#

DB Incline Rows 3x10 @ 65# - 70# - 75#

Trap 3 Raise 3x10 @ 10#

Field Strong 12/26/23 PAMC

Bike 5 minutes

Alt Contra Deadbugs 3x8

Deficit Pushups 3x10

Reactive Tea Pots 3x5 @ 1.5 pood

PAMC: 2x10 each every 80 seconds

Back Squat - 215#

Neutral Grip DB Bench Press - 85#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 140#

BB Rows - 145#

Front Squat - 155#

Slam Balls - 40#

Burpees - BW

Field Strong 12/25/23

KB SA Elevated RDLs 3x10ea @ 1.5 pood

Inch Worm Hands 3x5

Empty Bar HPCs 1x10

Hang Power Snatch 4x4 @ 115# - 125# - 135# - 150#

24" Box Jump w/ 15# DBs 4x5

Snatch Complex:  Snatch Pull + Power Snatch + Snatch Push Press

5 x 3-3-3 @ 120# - 130# - 135# - 145# - 150#

MF Side Lying elevated hip IR

Field Strong 12/22/23 PAMC

Alt Contra Deadbugs 3x8

Single Unders 3 x 1 minute

PAMC: 2x10 each every 80 seconds

Back Squat - 205#

Neutral Grip DB Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 135#

BB Rows - 140#

Front Squat - 145#

Slam Balls - 40#

Burpees - BW

Field Strong 12/21/23

Low Box Lateral Plyo Skiers 4x10

Nordics to Incline 4x6

Clean Warm Up x 2

Depth Drop to 24" Box Jump 5x4

Hang Power Clean 4x4 @ 165# - 175# - 190 - 195#

Clean Pull 3x4 @ 200# - 205# - 210#

Standing One Arm DB Row 3x10 @ 65#

Kneeling Ab Wheel 3x12

Metcon - Chaos

AMRAP 7:

10 Thrusters, 95#

10 Bar Facing Burpees

4R

Field Strong 12/18/23

Hang power cleans 3x10 @ 45#

Ipsi Deadbugs 3x8

See Saw Walk w/ IR ER 3x2

Seated box jumps 5x3 @ 24"

Power Snatch 3x3 @ 145# - 155# - 165#

Power Snatch 2x3 @ 155# - 150#

Snatch Pull 3x4 @ 165# - 175# - 185#

BB Rows shin to gut 3x8 @ 185#

Field Strong 12/19/23 PAMC

Alt Contra Deadbugs 3x8

Row 3 x 1 minute

BB Primal Complex 3x25 @ 45#

PAMC:  2x10 each every 80 seconds

Back Squat - 185#

Close Grip Bench Press - 155#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 125#

BB Rows  - 135#

Front Squat - 135#

Dips - BW

Burpees - BW

Hanging KB Front Plank 2 x 45sec @ 26# - 35#

Aux Str

A.  VMO Squats warm up - floss band, KB, BB

B1.  BB RDLs 4x6 @ 135#

*Toes elevated and band resisted

B2.  Tib Bar 4x25 @ 25#

C.  180 degree MF SLR (5#) w/ opposite leg banded hammy stretch x20 into 20 seated 90 degree lift offs.  1 set each leg.

Field Strong 12/12-14/23

Row 10 minutes

Incline Bench Press 4x8 @ 135# - 150# - 165# - 175#

Seated DB Press 4x10 @ 45# - 55# - 60# - 60#

Deficit Pushups 4x8

BB Step Ups 3x8 @ 95#

KB supported Dead Bugs Hands 3x8 @ 26#

KB supported Dead Bugs Feet 3x8 @ 26#

Banded SL RDLs 3x8 @ BW

Aux Str

Poliquin Step Ups 4x15 (2 sets @ BW, 2 sets w/ 45# BB)

BB Seated Calf Raises 4x25 @ 135# controlled

Standing SL Calf Raise 4x15 @ BW controlled

DB External Rotator 3x10 w/ eccentric @ 15#

Iso Tib Bar 3x30 @ 10#

Neck Bridge 3x3 w/ 8 sec iso hold

Powell Raise 3x10 w/ seccentric @ 15#

Reverse Sled Drag 5 minutes @ 90#

Yoga Core

Metcon

Every 6 minutes for 3 sets complete:

21-15-9 of Cals Bike and Goblet Squat, 1.5 pood

4:06

4:27

5:28

Field Strong 12/11/23

Bike 10 minutes

Prone Banded Hamstring Curls 4x10

Staggered Stance Back Squat 5,4 3,2 @ 225# - 235# - 245# - 255#

KB SA Elevated RDLs 2x10ea @ 1 pood

4 Way Dead Bugs 4x8

Side Pillar to Hip Drop and Reach 4x5ea

Spinal Wave 4x5

Aux + Metcon

3 Sets:

Banded Clam Raise w/ knee extension and abduction x10ea

DB Butterfly's x20 @ 25#

Copenhagen w/ bottom leg hip flexion x10ea

Trap 3 Raise x10 @ 10#

EMOM 15:

1 - 2 Front Squat, 225#

2 - 8 Devil Press, 25#

3 - 3 Consecutive Box Jumps, 22"

Aux Core

3 Sets w/ Valslide:

Double knee tuck to wide and back x10

SL knee drive to opposite and same arm x10ea

Pikes x8

3 Sets:

Crawl Hop Glute Kick w/ thigh mini band x8ea

Plank Tap Leg Raise w/ thigh mini band x8ea

3 Sets, no rest:

Knee Tuck circuit w/ 15# DB OH x 30 secs

Scissor Kicks w/ 15# DB OH x 30 secs

3 Sets:

Banded Cat Cow x10

Banded Pancakes x10

Half Kneeling T Spine Rotations x5ea

Metcon

AMRAP 20:

50 Double Unders

10 Burpees

12 GHD Situps

5R + 50 + 3

*First round of DUs 10+ breaks

Yoga Core

Field Strong 12/1/23

Neutral Grip DB Bench 5x10 @ 70# - 80# - 85# - 90# - 100#

Stability Ball Pushups (feet on ground) 5x5

Metcon

EMOM 20:

Odd - 15 Cals Bike

Even - 1 Deadlift @ 385#

Rx'd