Glow 2.1

Hang Power Snatch 3 @ 125#, 2 @ 135#, 3 @ 125#

Power Clean 3 @ 175#, 4x2 @ 185# - 185# - 205# - 185#

Jerk 3x2 @ 160# - 170# - 170#

Back Squat 3 @ 320#, 2x2 @ 340# - 360#, 3x3 @ 315#

Press 3x3 @ 165#

BB RDLs 3x3 @ 225#

Stamina

30 sec on 30 sec off x 3 rounds:

Slam Balls, 40#

Ropes 15 sec double smash, 15 sec alt waves

Back Extensions

Bike

Core

4 Sets w/ 20# vest:

GHD Situps x 10

Kneeling Ab Wheel x 10

Valslide Pikes x 10

Metcon

FT:

150 KBS, 1.5 pood

*7 Burpees for every drop

LT = 8:03 w/ 3 drops

5:01, 1 drop @ 115

*Russian to eye level

Glow 1.3

Power Snatch 3x3 @ 145#

Power Clean & Jerk 4x2 @ 180#

Snatch Pull 5x3 @ 145# - 160# - 160# - 160# - 145#

Dead-lift 3x3 @ 365#

DB Bulgarian Split Squats 3x8 @ 65#

Aux/Str

3 Sets:

Side Lying MF Hip IR x20 @ 5#

Side Lying MF Hip ER x20 @ 5#

Glow 1.2

Hang Power Clean 2x3 @ 175#

Power Snatch 2x3 @ 145#
Clean Pull 1x3 @ 195#, 3x3 @ 205#, 1x3 @ 195#

Front Squat 1x3 @ 235#, 1x2 @ 250#, 4x3 @ 235#
Push Press 4x3 @ 135# - 150# - 160# - 170#

3 OHS + 3 Snatch Bal x 4 @ PVC

Aux/Str

4 Sets:

Pigeon 90/90 w/ Front Leg Extensions over x10

Reverse Plank Banded Knee Drive x10

Straddle HF Raises x15

180 MF Hip Flexors (opposite leg tucked) 1 set of 20 @ 10#

Sleigh Ride Challenge

Row 10,000 meters

54:25

Supine machine double hip flexion 4x15 @ 30#

Donkey Calf Raise (belt) 4x20 @ 45#

Glow 1.1

Low Box Quick Feet Shuffle

Over Over Back Back Quick Feet

24" Box Jumps

Hang Power Snatch 2x3 @ 140#

Power Clean 3x3 @ 195#

Jerk 3 @ 170#, 2x2 @ 180#

Back Squat 3 @ 320#, 2 @ 340#, 3x3 @ 320#

Press 4x3 @170#

BB RDLs 4x3 @ 225#

Metcon

FT:

35 Cals Bike

10 DBall Cleans, 150#

150 Double Unders

6:37

The Heavy Challenge

Walk 1 mile with 100# DBall

24:22

Aux/Str

3 Sets, ea leg at once:

Half Kneeling Knee Extension x10 @ 5#

Supine Hip Raises w/ ER and Abduction x12 @ 5#

SL RDL to reverse OH Med Ball Toss

Metcon

4 Sets:

Supine Ring Pullups x8 @ BW w/ pause at top

Lat Prayers x10 @ 75#

FT:

15 Back Squat, 225#

Run around backside of building

12 Back Squat, 225#

Run around backside of building

9 Back Squat, 225#

Run around backside of building

6:40

Metcon/Stamina

FT:

150 Burpees

150 Wall Balls, 20#, 10'

*Split up any way

31:40

Core/Aux

Yoga Core

Iso Tib Ankle Eversion 3x25 @ 7.5#

Linda

Band Resisted Dead Bugs

10-9-8-7-6-5-4-3-2-1 FT:
Deadlift, 300#
Close Grip Bench Press, 200#
Power Cleans, 150#

LT = 24:19

24:05

Donkey Calf Raise (with belt + weights) 3x25 @ 45#

Str

BB Seated Calf Raises 3x25 @ 135#

Standing Calf Raise 3x25 @ BW

3 Sets:

Seated IR ER w/ ball btwn knees x15

Half Kneeling Banded IR x30

Half Kneeling elevated Pigeon x 30sec

Prone on bench (elbows on ground) MF Hamstring continuous tension 1 set each leg x 2 minutes @ 15#

Str

Trap 3 Raise 3x15 @ 10#

Iso Tib Ant Raises 1x25 @ 15#, 1x40 @ 10#, 1x75 @ 5#

3 Sets w/ 5# DBs:

DB OH w/ Bicycle x15

Knee Tuck Crunch x10

Knee Tuck Hollow Hold w/ DBs at side x8

Seated alt hip flexor lift over medball

Seated double hip flexor V lift over medball

Str

BB RDLs 4 sets:  185# x10, 195# x8, 205# x6, 215# x4

Trampoline Sprints 4 x 10 sec

BB upright Rows super ROM w/ eccentric 3x12 @ 45#

Track

5 Minutes of 100 meter runs every 30 seconds (10 total)

Rest 2 minutes
3 Minutes of 100 meter runs every 30 seconds (6 total)
Rest 1 minute
1 Minute of 100 meter runs every 30 seconds (2 total)

Rx'd

Wendler Wk 3 - BS

Eccentric Step Downs 2x5 ea w/ 10# plates

Back Squat 5 @ 270#, 3 @ 305#

340# x 1+ (10) - tied PR

Clean Shrugs 4x5 @ 275#

Lat Pulldowns w/ eccentric & stretch 4x12 @ 120#

Claw Challenge

20# metal hex DB in each hand
Hold for max time

1:12

Metcon

AMRAP 2 x 4:

2 Trap Bar Deadlift (low), 300#

10 KBS, 1.5 pood

20 Double Unders

*Rest 1 minute between

2R +1

1R + 2 + 10 + 16

1R + 2 + 10 + 17

1R + 2 + 10 + 6

Str

BB Good Mornings w/ eccentric 4x8 @ 95#

DB pullover w/ eccentric & pause 4x8 @ 45#

L Sit 3 x 15 sec

Starfish Iso Hold 3 x 20 sec ea side

MF Standing Hip Flexors 3x20 @ 10#

MF Standing Hip Abduction 3x10 @ 10#

MF Side Lying Hip Abduction @ 5# 1 set x 40

Sta

Battling Ropes 5 Rounds of 20 sec on, 10 sec off:

*Rest 90 sec btwn Rounds

-Double Slam

-Alternating Waves

-Sweepers

-Clappers

-Side Toss

Wendler Wk 3 - BP, Wk 2 - BS

Close Grip Bench Press 1x5 @ 200#, 1x3 @ 230#

255# x 1+ (3) - capped no spotter

Back Squat 2x3 @ 250# - 290#

325# x 3+ (9)

Machine OH Tricep Extensions w/ eccentric 6x12 @ 35# 

Nordics 2x5,2x2

Metcon

AMRAP 12:

7 Burpees

12 Back Extensions

21 Double Unders

LT = 8R + 7 + 3 in 2013

9R + 5

Wendler Wk 1 - BS

Poliquin Step Ups 4x15 @ BW - BW - 45# - 45#

Lateral Skiers Low Box 4x10

Glider Pikes 3x12

Back Squat 2x5 @ 235# - 270#

305# x 5+ (12)

Str

Slight Incline Neutral Grip DB Bench x/0/3/1

@ 65# 4 sets @ 15-13-11-9

Deficit Pushup 3/1/x/0

3 sets @ 15-12-10

Str

4 Sets, all w/ 3 sec eccentric:

Tib Bar Leg Extensions x20 @ 25#

Lying DB Curls x20 @ 15#

Wendler Wk 3 - DL, Wk 2 - BP

Close Grip Bench Press 2x3 @ 190# - 215#

245# x3+ (5) -  capped no spotter

DL

5 @ 305#, 3 @ 350#

 390# x1+ (3)

4 Sets, all w/ 3 sec eccentric:

Dips x8 @ BW

Seated Machine Leg Curls x12 @ 100#

Metcon

AMRAP 8:

4 KB Hang Power Snatch, right, 1.5 pood

4 KB Hang Power Snatch, left,  1.5 pood

12 med ball cleans, 20#

6R

Metcon

FT:

20 Cals Bike

20 PC&J 135#

20 Cals Bike

4:00

Wendler Wk 3 - FS, Wk 1 - BP

Front Squat 5 @ 200#, 3 @ 225#

250# x1+ (6)

Close Grip Bench Press

2x5 @ 175# - 200#

230# x5+ (7)

Smith Machine Reverse Deficit Lunges 3/1/x/1 3x6ea w/ only BB

*back leg off ground the whole time

Seated Machine Chest Press neutral grip X/0/3/0 3 sets @ 140# x 20, 18, 22

Str

Reverse Sled 5 minutes @ 45#

3 Sets:

SL Banded Hip Thrusts x15

Banded Pancakes x15

MF Hip Hikes @ 15# x 20

Hip Flexors 1x150

Wendler Wk 3 - Press

Press

5 @ 140#, 3 @ 160#

180# x1+ (4)

Forearm Axe, 3 Sets ea:

Seated Pronation Supination x8 @ +2.5#

Ulnar Deviation x15 @ +2.5#

Radial Deviation x15 @ +0#

 

Forearm Roller:

Flexion x3 @ 15#

Extension x3 @ 5#

Metcon

AMRAP 10:

5 DBall Cleans, 100#

10 Deficit Pushups

8R + 1

Wendler Wk 2 - DL

KB Supported Dead Bugs - Hands 3x8 @ 18#

KB Supported Dead Bugs - Feet 3x8 @ 18#

Death March 3x8 @ 30# DBs

DL

2x3 @ 285# - 325#

370# x 3+ (4) *Lost it on the grip left hand

DB Rows x/1/3/0 3x10 @ 60#

Reverse Hypers 3x10 @ 180#

Seated Horizontal Machine Calf

Drop Sets of 15-12-10 @ 100# - 80# - 60# x3

Wendler Wk 2 - FS

Seesaw Walk to Vertical Jump 2x3

Leg Cradle Lunge w/ Lateral Bending 2x3

Front Squat

2x3 @ 185# - 210# 

240# x 3+ (7)

Wendler Wk 2 - Press

Parallel Grip Pullups 3x6 w/ eccentric

Peterson Step Ups 4x10 @ BW

Press 

2x3 @ 130# - 150#

170# x 3+ (7)

3 Sets:

Banded Tricep Skull Crusher x25

Banded Curls x25

Str

DB Bulgarian Split Squats 3/1/x/0 3x8 @ 45#

Full GH Raises w/ eccentric 3x8 @ BW

BB Rows x/1/3/0 3x8 @ 115#

Metcon

Bike 20 sec on, 40 sec off x5 for max cals

80

Aux

Yoga Core

Yoga Balance

Wendler Wk 1 - DL

DB SL RDLs 3x8ea @ 35# KB

Iso Tib Ant Raises 3x25 @ 10#

BB Rocking Calf Raises 3x15 @ 95#

DL

2x5 @ 265# - 305#

350# x 5+ (12)

Back Extensions 3x12 w/ eccentric @ BW

Seated Good Mornings 3x12 @ 35# DBs

Wendler Wk 1 - Press, FS

Poliquin Step Ups 4x15 @ BW

VMO Squats 4x15 @ BW

Press 

2x5 @ 120# - 140#

150# x 5+ (12)

Front Squat

2x5 @ 170# - 200# 

225# x 5+ (7 or 8)

DB External Rotator 3x10 w/ eccentric @ 15#

DB Powell Raise 3x10 w/ eccentric @ 15# - 10# - 10#

Metcon

 AMRAP 12:

3 Burpees

3 GHD Situps

6,6,9,9,etc 

Round of 18 + 10

136 total

Up Down Challenge

 Max Burpees in 5 minutes

47 in 2 mins, 110 in 7 mins, 100 in 6:39

71 (25 @ 1 min, 40 @ 2 mins)

Sta

Bike 45 secs easy, 15 secs hard x 15

Metcon

3 RFT:

Pushups 50, 35, 20

BW Bulgarian Split Squats 25ea, 20ea, 15ea

9:59

Metcon

Hamstring Leans 3x10 @ 20# DBs

Side Neck 3x12 @ 50#

EMOM until failure:

1 Deadlift, 275#

3 Burpees

3 KTE

* Add 2 KTE every round

6R + 1 + 3 + 4 (Round of 13 complete)

Nordics to Incline 2x4, 2x2

Aux/Core

3 Sets:

Glider Hamstring Curls x15

Glider Pikes x12

Ab Wheel x10

3 Sets:

High Knee Tea Pots x8 @ 1 pood

ATG Split Squats elevated x8ea @ 15# DBs

Tib Bar x30 @ 25#

Metcon

Standing Lat Pulldowns 3x12 @ 60#

Cable Pancake 3x12 @ 60#

For time, Rest 3 minutes between:

10 Front Squats, 155#
30 Press, 50% 1RM - 105#

2:23

10 Front Squats, 155#
30 Supine Ring Pullups
2:28

10 Front Squats, 155#
30 Burpees

2:50

Core

3 x 10 all w/ 5# DBs:

Glute Bridge OH DB to opposite knee (bent)

Upright Seated Knee Tucks w/ DB Under Legs to OH

V Ups w/ DB OH to Up

Knee Tuck Crunch w/ DB OH Punch

3 x 12:

Front Plank Thigh Banded SL Leg Raises

Front Plank Thigh Banded Valslide Hip Abductions into Knee Tuck

Front Plank Thigh Banded Valslide Bent Knee Hip Abductions

Metcon

FT:

300 Double Unders

*Every minute that passes do 4 Burpees

LT = 8:46

6:54

Aux/Str

3 Sets:

MF Side Lying IRs x20 @ 5#

Standing Banded Abduction x20

Glider Hamstring Curls x15

MF Standing Hamstring 90 deg hold 1 set @ 10# x 1 minute

Metcon

10 RFT:

100# DBall Carry around driveway

2 Back Squat, 315#

10 GHD Situps

LT = 29:46 w/ 122# Sandbag

26:34

Windup Challenge

20 minute cap:

2.5 mile bike into Max set of unbroken Back Squat @ 275#

Each successful back squat repetition completed deducts 10 seconds off your bike time

*Rest as needed after Bike

Bike time = 6:06

Back Squat reps = 13

Final time = 3:56

Metcon

Five, 2 minute Rounds:

1 Round of DT @ 135#
Max Cals Bike

*Rest 1 minute between rounds

21-15-7-5-3 = 51

Str

A1. VMO slant board squats

4 x 10 full reps + 6 2/3 reps

*All reps 3 sec eccentric w pause

A2. DB Lateral Raise 10# 

3 x 15 Super ROM + 10 Regular + 10 Upright Row

*All reps 3 sec eccentric w pause

B. GH Raises 3x8

C. DB Rear Delt W Flys 1x20 @ 10#, 2x12 @ 15#

Mayhem Aerobic 12.2

2 x 100 meters - first in :25, second in :20

*200 meter walk after each

1 x 200 meters at goal mile pace - :45

*300 meter walk after

*Rest as needed (> 5 mins)

One mile Run FT:

LT = 6:50 9/2023

PR = 6:21 3/2019

6:29

Metcon

2 minutes on, 2 minutes off x 4:

10 Devil Press, 15#

Max Cals Bike

30

23

21

21

Mayhem Aerobic 12.1

2 Sets:

200 meters fast -:45 - :41, :41

200 meter walk

*Rest 4 minutes

1 x 800 @ goal mile pace - 3:10 - 2:59

Walk 400 meters

Q Qualifier Event 3 2024

FT:

21 Deadlift, 275#

15 Power Cleans, 165#

9 Power Snatch, 115#

50 Cals Bike

CAP = 10 mins

9:26

Mayhem Aerobic 11.2

2 x 600 meters - 3:04 - 2:48, 2:53

*Rest 1 min btwn

*Rest 4 minutes

400 meters mod - 1:59 - 1:48

Walk 100 meters

300 meters fast - 1:15 - 1:02

Walk 200 meters

200 meters faster - :45 - :35

Walk 300 meters

400 meters fastest - 1:27 - 1:16

Walk 400 meters

Metcon

Band Assisted Reverse Nordics

3 RFT:

20 SDLHP, 95#

40 GHD Situps

120 DUs

28:32

Q Qualifier Event 1 2024

FT:

50-40-30-20-10 Bike Cals

10-20-30-40-50 DB Hang Power Snatch, 45#

CAP = 20 mins

19:18

Metcon

FT:

20 Cals Bike

35 KBS, 1.5 pood

50 Burpees

Cals and swings done @ 1:40

5:39 total 

Mayhem Aerobic 11.1

2 x 600 meters - 3:04 - 2:59, 2:56

*Rest is 200 meter walk after each

Rest 2 mins

2 x 600 meters faster - 2:28 - 2:18, 2:20

*Rest is 400 meter walk after each

Rest 2 mins

4 x 300 meters fastest - 1:08

*Rest 1 minute, walk 200 meters, rest 1 minute btwn reps

:58, :58, :55

Str

Leans over BB 3x12 @ BW, 15# DBs, 25# DBs, 

*3 sec eccentric w pause 

3 Sets, rest after GMs:

BB Hip Thrusts @ 225# x 10-8-6

BB Good Mornings @ 95# x 10-8-6

*3 sec eccentric w pause 

BB RDLs @ 135# x 8-6-6

*3 sec eccentric w pause

Smith Machine Reverse Deficit Lunges

2 x 6ea w/ only BB

*3 sec eccentric w pause

*back leg off ground the whole time

Str

3 Sets, rest after pushups:

Neutral Grip DB Bench @ 70# x 10-8-6

Deficit Pushups x 10-8-6

*3 sec eccentric w pause

3 Sets, rest after rows:

BB Curls @ 45# x 10-8-6

BB Upright Rows @ 45# x 10-8-6

*3 sec eccentric w pause

Aux Str

Iso Tib Standing Hip Flexors 3x20 @ 20#

Neck bridge 3x3 w/ 8 sec iso hold at top

Back Extensions 3x15 @ 25# plate

Iso Tib Seated Hip Flexor Hurdles 3x8 @ 2.5#

Mayhem Aerobic 10.2

3 x 800 meters - 3:36

*Rest 5 mins between

3:21, 3:21, 3:24

Metcon

DB Butterfly 3x20 @ 25#

Cable Pancake 3x15 @ 50#

Hip Flexor Pulses 3x20ea

QL Raises 3x10 @ 25#

AMRAP 10:

3 Front Squat, 185#

7 Burpee Pullups

40 Double Unders

3R + 3 + 7

Aux

Leg Board Abduction/Adduction 4 sets ea

Forearm Roller 5 sets ea (flex 15#, ext 5#)

Straight leg Hip Raises on bench 3x12

Reverse Crunch on bench 3x12

Aux

Seated SL Calf Raise 4x30 @ 1.5 pood

Iso Tib Bar 2x25 @ 15# , 2x50 @ 10#

Booty sprout hip thrusts 4x20 @ 2 heavy

Mayhem Aerobic 10.1

2 Sets:

600 meters fast - 2:32

Rest 2 minutes

400 meters fast - 1:41

Rest 90 secs

300 meters fast - 1:16

Rest 1 minute

200 meters fast - :50

*Between sets:  Rest 30 secs, walk 400 meters, Rest 30 secs

2:26, 1:36, 1:08, :40

2:23, 1:32, 1:10, :41

Aux/Str

3 Sets:

Quadruped Hip Rotations w/ MF 5# x12 ea

Bilateral V Hip Flexors Raise x15

Jefferson Curl x3 @ 1 pood

90/90 SL Hip Rotations x5ea

Mayhem Aerobic 9.2

800 meters - 3:37-3:42 - 3:40

2 min rest 

600 meters - 2:43-2:47 - 2:42

4 min rest

800 meters - 3:37-3:42 - 3:36

2 min rest

400 meters - 1:49-1:52 - 1:44

4 min rest

800 meters - 3:37-3:42 - 3:39

2 min rest

300 meters - 1:21-1:24 - 1:15

4 min rest

800 meters - 3:37-3:42 - 3:38

2 min rest

200 meters - :54-:56 - :45

Trifecta Challenge

In one hour:

Max Strict Press - 200#

Max Front Squat - 285#

Max Sumo Deadlift - 375#

*Timer starts at first press

Total = 860#

Mayhem Aerobic 9.1

3 Sets:

500 meters faster - 2:06-2:10

Rest 2 minutes

400 meters faster - 1:41-1:43

Rest 90 sec

300 meters faster - 1:16-1:17

Rest 3 minutes between sets

*Accidentally cleared watch on 1st 400, but sub 1:40

2:02, 1:09

2:06, 1:33, 1:07

2:10, 1:40, 1:12

Metcon

6 RFT:

18 Cals Bike

30 foot DBall Carry, 150#

9:21

Metcon

Five 2 minute rounds w/ 2 minute rest between:

25 Cals Bike

Max Deadlift, 275#

15-11-8-5-2

Total = 41

Metcon - Firestorm

3 RFT:

15 Cals Bike

11 Burpees over ballistic block facing

4:55

Metcon

Five 2 minute Rounds w/ 2 minute rest btwn:

10 Cals Bike

10 Lateral Burpees over BB

Max Squat clean thrusters, 95#

10-7-5-4-4 

Total = 30

Mayhem Aerobic 8.2

2 Sets:

400 meters mod/fast - 2:03 (my goal 1:40)

90 sec rest

800 meters mod/fast - 4:16 (my goal 3:35)

90 sec rest

200 meters mod/fast - :54 (my goal :43)

200 meter walk ~2:30

Rest 1 minute

1:35, 3:27, :37

1:38, 3:35, :40

Metcon

2 mins on, 2 mins off x 3:

5 DL, 225#

15 Pushups

3R +1

2R + 5 + 5

2R + 1

Mayhem Aerobic 8.1

Snake runs 15 yards 15 degrees

2 x 200 meters @ goal mile pace - :45

2 x 250 meters - :53

1 x 300 meters @ goal 400 pace or faster - :52

*Rest 3-5 minutes between

:38, :38

:48, :48

:51

Mayhem Aerobic 7.2

2 Sets:

800 meters mod/fast - 3:48

Rest 90 secs

400 meters mod/fast - 1:53

Rest 60 secs

3:36, 1:46

3:44, 1:48

Rest 5 minutes

2 Sets:

400 meters faster - 1:40

30 secs rest

Walk 100 meters ~ 1:15

1:36, 1:36

Aux

3 Sets:
DB to Opposite Foot x10ea @ 5#

Knee Tuck Crunch x10 w/ 5# DBs

3 Sets:

Half Kneeling For/Rev Valslide x8ea

Kneeling Valslide Abduction x8ea

Valslide Hamstring Curls x8ea

Valslide Front/Side Splits

Metcon

AMRAP 10:

5 Hang Power Snatch, 135#

15 Cals Bike

5R + 2

Mayhem Aerobic 7.1

3 Sets:

1000 meters mod - 4:47

Rest 2 minutes

400 meters mod - 1:53

Rest 3 minutes

4:26, 1:39

4:36, 1:40

4:42, 1:46

Pump N Row Challenge

20 minute cap:

2000m row into Max set of unbroken bench press @ 205#

Each successful bench press repetition completed deducts 10 seconds off your 2000m row time

Rest as needed after Row

Row time = 9:50

Bench Press reps = 13

Final time = 7:40

Rear Neck 3x12 @ 80#

Banded Hip Thrusts 3x20

Nordics to incline 2x4, 4x1

Aux/Str

3 Sets:

Stability Ball Leg Curls x15

B Stance DB DLs x10ea @ 45#

3 Sets: 

MF Standing Hamstring Curls x15 @ 10#

Prone Banded Hamstring Curls x15

3 Sets:

DB Butterfly x20 @ 15#

Copenhagen Plank w/ hip flexion x 30 secs

Low Squat Hip Opener x10

Aux/Str

4 Sets:

V Sit Bilateral Hip Flexor Raise x15

90/90 Take Off x5

Half Kneeling Hip Flexor Raise x15

3 Sets:

Band Assisted Reverse Nordics x12

Slant Board Squats x12 @ 1 pood KB

Floating Heel Partial Squats x12 @ BW

KOT Squat to bench x12

MF Standing Hip Flexion IR/ER 1 x 1 minute @ 10#

Metcon

10 down to 1:

Back Squat, 185#

Burpees

9:58

Mayhem Aerobic 6.2

5 Sets:

500 meters mod - 2:29

100 meter walk  ~1:15

2:16, 2:19, 2:18, 2:21, 2:21

*Rest 5 minutes

4 x 150 meters fast then 150 meters walk

*Increase speed each set

:33, :32, :28, :25

Mayhem Aerobic 6.1

4 Sets:

400 meters mod/fast - 1:48

200 meters easy - 1:48

*Rest 3 minutes 

4 Sets: 

200 meters mod/fast - :54

100 meters easy - :54

Rx'd

Str

Back Squat 10-10-7-7-4-2-1 @ 225# - 250# - 275# - 295# - 315# - 330# - 345#

Mayhem Aerobic 5.2

*Rest as needed between the 3 distances

EMOM 4:

100 meters @ 6 minute mile pace - :22

18-19 secs

150 meters x 4 @ 6 minute mile pace - :34

*Rest 60 sec between

26-27 secs

2 x 200 meters

First @ 6 minute mile pace - :45 - 42 secs

Second max effort - 33 secs

*Rest 3 mins btwn

Metcon

4 RFT:

20 Cals Bike

1 Round of DT @ 155#

LT = 13:51 in February

13:35

Mayhem Aerobic 5.1

1000 meters mod/fast - 4:49

Rest 1 minute

400 meters mod/fast - 1:56 

Rest 2 minutes

1000 meters mod/fast - 4:49

Rest 1 minute

400 meters mod/fast - 1:56 

Rest 2 minutes

400 meters mod/fast - 1:56 

Rest 2 minutes

400 meters mod/fast - 1:56 

1000s:  4:40, 4:39

400s:  1:48, 1:48, 1:47, 1:44

Aux

3 Sets:

Front Plank w/ mini thigh band Valslide knee tuck to hip abductions x10

Front Plank w/ mini thigh band leg raises x10ea

Valslide Leg Curls x10

3 Sets:

Bench Supported straight leg hip lifts x10

Reverse Crunch w/ eccentric x10

DB Reach Under to Extension x10ea @ 15#

Bulgarian Split Squat Iso Hold 3 x 20sec @ BW

Weighted hip 90/90

Mayhem Aerobic 4.2

10 x 2 minutes w/ 15 sec rest between - moderate

First 10 mins = 1900 meters, 2nd 10 mins = 1820 meters.  Total = 3720 meters

*Rest 15 minutes

2 x 80 meters mod/fast then 1 x 100 meters mod/fast w/ 2 mins rest between

*Rest 6 minutes

1 Minute for max distance - ~335 meters

Metcon

At 0:

12 Power Clean, 155#

36 Pullups

12 Power Clean, 155#

6:07

At 10:00:

6 Power Clean, 155#

18 Pullups

6 Power Clean, 155#

3:24

Nordics to incline 4 sets

Mayhem Aerobic 4.1

4 Sets:

500 meters mod/fast - 2:29 - 2:32

Rest 1 minute

500 meters mod/fast - 2:29 - 2:32

Rest 2 minutes

2:23 - 2:26

4th of July

248 Double Unders

56 Burpees

34 KBS, 62#

13 Deadlift, 315#

1 Mile Run

32:35

Cliffhanger Challenge

 Max hang from pullup bar

1:46

Mayhem Aerobic 3.2

8 Sets:

300 meters fast - 1:15

*Rest 1:30

1:04, 1:02, 1:03, 1:04, 1:07, 1:06, 1:08, 1:07

Aux/Str

SL Hip Flexed w/ OH Press 3x5ea @ 45#

Eccentric Reverse Step Downs 3x6ea @ 15# DBs

Toes Elevated Stiff Leg DL 3x8 @  135#

Iso Tib Ant Raises 3x30 @ 7.5#

Metcon

In a 2 minute window x 5:

10 Power Snatch, 95#
10 Lateral Burpees over BB

Max Cals Bike

*Rest 2 minutes between rounds

19-13-11-7-3 = 53 total

Metcon

1 Round of DT @ 155# Every 2 minutes x 3

1:15, 1:30, 2:15

Mayhem Aerobic 3.1

3 Sets:

300 meters fast - 1:21

200 meters walk

600 meters fast - 2:43

100 meters walk

*Walk pace is about 1:15 per 100 meters

300s:  1:11, 1:08, 1:08

600s:  2:32, 2:33, 2:30

Stamina

3 RFT:

400 meter Farmers Walk, 35# DBs

35 GHD Situps

31:49

Mayhem Aerobic 2.2

4 x 4 minutes

*Rest after each rep: 1 - 1 min, 2 - 2 min, 3 - 3 min

*Pace is 800 meters in 4 minutes

All 800 meters finished between 3:44 and 3:50

Aux/Str

3 Sets:

Knee Banded SL RDLs to Hip Flexion x10ea

VMO Squats w/ Knee Band Resistance x12

3 Sets:

Poliquin Step Ups x15ea

Knee Banded Bulgarian Split Squats x10ea

Supine MF Straight Leg Abduction 2x15 @ 5#

MF Seated Hip Flexor lift over block 1x20 @ 5#

Mayhem Aerobic 2.1

5 Sets:

200 meters fast - :53

200 meters recovery walk

500 meters fast - 2:20

100 meters recovery walk

All 200s sub :50

All 500s in 2:10 or less

*Walk pace was about 1:15 per 100 meters

Str/Aux

3 Sets:

Prone Banded Hip IR (knee elevated) x15ea
Pigeon + Hip Flexors Extension over block x10ea

3 Sets:

Standing Thigh Banded Clams x12ea

Supine Feet/Glutes Elevated Banded Hip Flexors x15ea

3 Sets:

Banded Elephant Walks x15ea

Band Assisted Reverse Nordics x10

Mayhem Aerobic 1.2

4 Sets:

100 meters mod - :33

300 meters mod/fast - 1:32

200 meters fast - :53

*Rest 3 minutes between

Rx'd.  All 200s sub :50

Murph

FT w/ 20# vest:

Run 1 mile

20 Rounds of Cindy

Run 1 mile

LT in 2023 = 56:52

*Accidently reset watch after round 16 at about 40-41 mins

*Coasted the rest of workout - last mile was more of recovery walk/run

Str/Aux

4 Sets:

Wide Stance Banded Good Mornings x15

Straddle Alt Hip Flexor Raises x15ea

Bilateral Wide Hip Flexor Raises x15

Mayhem Aerobic 1.1

Run 6 minutes for max distance

~1375 meters

Metcon

FT:

21 DB Hang Power Snatch each side, 45#

42 Cals Bike

15 DB Hang Power Snatch each side, 45#

30 Cals Bike

9 DB Hang Power Snatch each side, 45#

18 Cals Bike

9:41

Metcon

5 RFT:

20 KBS, 1.5 pood

10 Slam Balls, 40#

100 Single Unders

12:36

Metcon

EMOM until failure:

15 Cals Bike

LT = 13R

15R

*South Texas summer is here

Core

MF Knee CARs 1 x 1:30 ea @ 5#

3 Sets w/ 5# DBs

Hollow Hold w/ Hand to Opposite Foot x10ea

Hollow Hold Knee Tuck Crunch x10

Leg Raise Skull Crusher x10

Metcon

EMOM for as long as possible:

3 Burpees 

7 KBS, 1.5 pood

10 Wall Balls, 20#, 10'

5R + 3 + 7 + 5

*Hot and humid af

Metcon

FT:

15 PC&J, 135#

1:15

*Bike screen randomly stopped working so had to break up

*Rest 7 minutes, then FT:

30 Cals Bike

15 PC&J, 135#

2:58

Metcon

FT:

30 HPC, 115#

30 KTE

30 Thrusters, 115#

6:23

Metcon

AMRAP 10:

10 Power Clean and Jerks, 135#

10 Power Clean and Jerks, 155#

10 Power Clean and Jerks, 185#

Max rep Power Clean and Jerks, 205#

31 reps

Metcon

FT:

25 Cals Bike

9 Power Snatch, 135#

25 Cals Bike

6 Power Snatch, 155#

25 Cals Bike

3 Power Snatch, 175#

Goal = sub 8:15

7:23

Metcon

2 RFT:
50 Cal Row

40 Wall Ball, 10', 14#

20 KBS, 2 pood

10 Burpee Pullups

LT = 21:25

19:26

2 Sets each leg at once:

MF Hip Flexors x25 @ 15#

Hip Banded SL Knee Drive x5

Banded Sprint Step x15 fast

Str/Aux

Barefoot:

Rotational Lunge w/ medial Band Resisted Big Toe 3x8ea

SL RDLs Hip Flexion w/ medial Band Resisted Foot 3x8ea w/ 10# DBs

Poliquin Step Ups 3x15ea @ BW

SL Calf Eccentrics 3x15ea @ BW

Prone high speed knee flexion against stability ball 2 x 15 sec

Reverse Sled Drag x 5 minutes @ 90#

Str/Sta

EMOM 20:

1-5:  1 Snatch Pull + 1 High Hang Power Snatch + 1 OHS

6-10:  1 Snatch Pull + 1 Low Hang Power Snatch

11-20:  1 Snatch Pull + 1 Power Snatch

45# - 45# - 65# - 65# - 75#

95# - 105# - 110# - 115# - 125#

125# - 135# - 145# - 150# - 155# - 155# - 160# - 165# - 170# - 180#

Aux/Str

3 Sets w/ MF 5#:

Standing Lateral Raises x15

Glute Bridge Heel to Sky x15

Fire Hydrants x15

Side Lying Lateral Raise x15

Glute Kickback x15

Side Lying Knee Elevated Hip IR /w MF @ 5# - 1x12 each side w/ 5 sec iso at top 

Metcon

3 RFT:

10 Thrusters, 95#

20 Cals Bike

4:52

Metcon

FT:

21-15-9 Bike Cals

9-6-3 DBall Cleans, 150#

3:56

Burg Str 8.5

CSA + HHA

BB Prep:

Burgener WU Snatch PVC

Burgener WU Clean PVC

Snatch Skill Transfer PVC

Work:

Power Snatch 5x1 @ 135# - 150# - 165# - 175# - 185# PR

Power Clean and Jerk 3x1 @ 185# - 200# - 205#

Front Squat 3x1 @ 235# - 260# - 275#

Burg Str 8.4

Close Grip Bench Press 5,4,3,2,1 @ 225# - 235# - 245# - 260# - 275#

Weighted Strict Pullups 3x4 w/ 20# vest

3 Sets:

Hanging Leg Raise x 10

Ab Wheel x 10

Reverse Hypers @ 180# x 10

FT:

30 Burpee Pullups

3:29

Burg Str 8.3

WU: CSA + HHA

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 155#, 2x2 @ 160#

Power Clean 2x3 @ 185# - 205#, 2x1 @ 215# - 225#

Back Squat 4x1 @ 380#

Nordics to Incline 2x5, 2x3

Push Press

3x1 @ 185# - 195# - 200#

Snatch Push Press 

3x1 @ 155# - 170# - 185#

Aux/Str

Band Resisted Hip Flexion Deadbugs w/ 5# DBs 3x6ea

Thigh Banded Double DB RDLs w/ Hip Flexion w/ 15# DBs 3x6ea

Monkey Feet w/ 5#, 3 sets each leg:

Fire Hydrant w/ thigh band x12

Vertical Kickback x12

Straight Leg Side to Side x12

Hamstring Curls x12

Oblique Crunch x12

Burg Str 8.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

2 Position Power Clean (floor, hang above knee) 4 sets @ 185# - 195# - 205# - 205#

Snatch Pull 3x3 @ 185#

One Leg Box Squat 3x5 w/ 10# plates

Metcon

3 RFT:

75 Double Unders

21 Cals Bike

5 Front Squat, 225#

14:59

*Dropped after 3rd rep of last set, had to re-rack

*Barn cleaning before may have been too much of a warmup

Burg Str 8.1

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

2 Snatch Pull + 1 Power Snatch

2 sets @ 145#

3 sets @ 155#

Clean Pulls 2x5 @ 245#

Clean Shrugs 4x3 @ 330#

Metcon - Randy

FT:

75 Power Snatch, 75#

LT = 4:34

4:20

Burg Str 7.5

CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Burgener WU Clean PVC

Snatch Skill Transfer PVC

Work:

Power Snatch

4x1 @ 145# - 155# - 160# - 170#

Power Clean and Jerk

4x1 @ 180# - 190# - 200# - 215#

Front Squat 2x4 @ 225# - 235#, 2x2 @ 255# - 265#

Metcon

3 Sets w/ 2 minute rest between:

25 Cals Bike

75 Double Unders

2:14, 2:26, 2:24

Burg Str 7.4

WU: CSA + HHA

BB Prep: Burgener WU Clean PVC

Work:

BB Rows 3x10 @ 145#

Neutral Grip DB Bench Press 3x 20-16-12 @ 75# - 80# - 85#

3x10 GHD Situps into 10 sec iso hold at parallel

Stamina

3 Sets on Assault Bike:

1:00 easy

:20 hard

1:40 moderate

Burg Str 7.3

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#, 2x3 @ 155#

3 Position Power Clean (hang, below knee, floor)

2 sets @ 185#

2 sets @ 195#

Snatch Pulls 2x5 @ 185#, 3x4 @ 200#

High Hang Snatch Shrugs 4x5 @ 225#

Burg Str 7.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

2x3 @ 185# - 205#

2x1 @ 215# - 220#

Back Squat 3x3 @ 365#

Snatch Grip Push Press 2x2 @ 155#;  3x1 @ 160# - 170# - 170#

Nordics to Incline 2x5; 3x2

Push Press 2x2 @ 175#

Burg Str 7.1

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

3 Position Power Snatch (hang, 1" off floor, floor)

2 sets @ 135#; 2 sets @ 145#

Clean Pulls 2x5 @ 245; 2x4 @ 255#

Clean Shrugs 3x5 @ 315#

Metcon

FT:

Bike 40 Cals

40 Devil Press, 15#

Bike 40 Cals

LT = 9:14

7:37

Burg Str 6.4 6.5

BB Rows 3x10 @ 135#

DB External Rotator 3x10 w/ eccentric @ 15#

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

Iso Tib Bar 3x30 @ 10#

BB Seated Calf Raises 3x25 @ 135# controlled

Standing Straight Leg Calf Raise 3x25 @ BW

Burg Str 6.3

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#, 3x3 @ 155#

3 Position Power Clean (hang, below knee, floor)

4 sets @ 185#

1 set @ 195#

Snatch Pulls 2x5 @ 185#, 3x4 @ 195#

Front Squat 4x2 @ 185# - 205# - 225# - 245#

Burg Str 6.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

5x3 @ 175# - 185# - 195# - 205# - 215#

Clean Pulls 2x5 @ 215#; 3x4 @ 225#

BB RDL 5x5 @ 205#

Box Jumps 3x5 @ 24"

Push Press

4x2 @ 155# - 175# - 185# - 190#

Recovery

Bike 20 mins

Burg Str 6.1

WU: CSA + HHA

Turkish Get Up, 45# DB, x3 each side

-Then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

3 Position Power Snatch (hang, 1" off floor, floor)

2 sets @ 125#; 3 sets @ 135#

Clean Shrugs 5x5 @ 315#

Back Squat 5x3 @ 360#

Snatch Push Press 5x1 @ 135# - 155# - 170# - 170# - 170# 

Aux

Supine Hip Flexors x100 into Straddle Hip Flexor Raise x15 x 3 sets each leg

3 Sets:

Standing Banded Hip Adductions x12ea

ATG Assisted Split Lunges x8ea 

Metcon - CF Open 24.3

Get as far as possible in 15 minutes:

5 rounds: 

10 Thrusters, 95#

10 Pullups

7:10

Rest 1 minute

5 rounds:

7 Thrusters, 135#

7 Pullups

3R + 10 + 1

Burg Str 5.5

CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch

5x1 @ 135# - 145# - 155# - 165# - 165#

Power Clean and Jerk

5x1 @ 170# - 180# - 190# - 205# - 210#

High Hang Snatch Shrugs 4x5 @ 225#

Front Squat 4x3 @ 225# - 235# - 250# - 250#

Burg Str 5.4

WU:  CSA + HHA

BB Prep:  Burgener WU Clean PVC

Work:

Front Rack Step Ups 10,8,6 @ 65# - 95# - 135#

Iso Tib Inversion - Eversion - Ant Raise 3x15-15-15 @ 10#

Push Press 5x1 @ 185#

L Sit Press 5x15 @ 45# BB

2 minute Front Plank w/ 25# plate

Burg Str 5.3

WU: CSA + HHA

Alt Contra Deadbugs 2x8

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#; 3x3 @ 155#

3 Position Power Clean (hang, below knee, floor)

2 sets @ 170#

3 sets @ 185#

Snatch Pull 2x5 @ 185#; 3x4 @ 190#

Back Squat Clusters 2x5 @ 315#

10 sec rest between reps, 3 min rest between sets

50 Cal Challenge

50 Cals Bike AFAP

42 secs

Metcon - CF Open 24.2

AMRAP 20:

300 meter Row

10 Deadlift, 185#

50 Double Unders

6R + 53 meters

Nordics to Incline 3x5

Burg Str 5.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

2x3 @ 185# - 195#

3x3 @ 205#

Clean Pulls 2x5 @ 225#; 3x4 @ 245#

KB SL RDLs 5x5ea @ 1.5 pood 

Push Press

2x2 @ 155# - 175#

3x2 @ 190#

Box Jumps 3x5 @ 24"

Burg Str 5.1

WU: CSA + HHA

3 Sets:  

5 DB Thrusters, 15#

5 Alt DB Bench Press, 45#

5 DB Windmill, 10#

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

High Hang Power Snatch + Hang Power Snatch + Power Snatch

2x3 @ 125# (2 sets of 9 reps)

Snatch Push Press 3x1 @ 155#, 3x1@ 160#

Clean Shrugs 5x5 @ 305#

Back Squat 5x3 @ 340#

Metcon

FT:

30 GHD Situps

30 KBS, 1.5 pood

12 Thrusters, 135#

20 GHD Situps

20 KBS, 1.5 pood

9 Thrusters, 135#

10 GHD Situps

10 KBS, 1.5 pood

6 Thrusters, 135#

11:55

Burg Str 4.5

CSA + HHA

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch

2x2 @ 135# - 145#; 4x1 @ 155# - 160# - 155# - 160#

Power Clean and Jerk

2x2 @ 165# - 180#; 4x1 @ 190# - 200# - 190# - 200#

High Hang Snatch Shrugs 3x5 @ 225#

Front Squat 2x5 @ 225# - 235#; 1x4 @ 250#

Burg Str 4.4 + Metcon

WU:  CSA + HHA

BB Prep:  Burgener WU Clean PVC

Close Grip Bench Press 5,4,3 2,1 @ 205# - 225# - 235# - 245# - 255#

Strict Parallel Grip Pullups w/ 20# vest 5x5

AMRAP 5:

15 KBS, 1.5 pood

10 Close Grip Bench Press, 135#

5R

Burg Str 4.3

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 3x2 @ 145# - 155# - 155#, 1x1 @ 155#

Tib Bar 4x12 @ 35#

PC + HPC + PC

1 set @ 185#

3 sets @ 195#

Seated Calf Raise 4x30 w/ 1.5 pood KB

Back Squat 4x4 @ 315#

Metcon - CF Open 24.1

FT:

21 DB Hang Power Snatch Right, 45#

21 Lateral Burpees over DB

21 DB Hang Power Snatch Left, 45#

21 Lateral Burpees over DB

15 DB Hang Power Snatch Right, 45#

15 Lateral Burpees over DB

15 DB Hang Power Snatch Left, 45#

15 Lateral Burpees over DB

9 DB Hang Power Snatch Right, 45#

9 Lateral Burpees over DB

9 DB Hang Power Snatch Left, 45#

9 Lateral Burpees over DB

13:43

Burg Str 4.2

WU: CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

3 Position Clean PVC

Work:

Power Clean

2x3 @ 195#

3x2 @ 205#

Clean Pulls 3x5 @ 245#

Jerk

2x3 @ 165# - 180#

2x2 @ 190#

Burg Str 4.1

WU: CSA + HHA

3 Sets:  

8 Cossack Squat

10 sec High Speed Banded Flutter Kicks

15 SL Knee Dives into Band

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch + Hang Power Snatch + Power Snatch

4 sets @ 115#- 115# - 125# - 125#

Snatch Balance 2x3 @ 45#, 1x3 @ 65#

High Hang Clean Shrug 4x5 @ 245#

Back Squat 5,4,3,3 @ 340#

Accessory:

Nordics to Incline 3x3

Incline Bench Shoulder ER w/ 5# plates 3x12

Metcon - death by burpee 20#

Death by Burpees w/ 20# vest

PR = 14R + 9,  LT = 13R + 8

14R + 10

Burg Str 3.5

CSA + HHA

2 Sets:  20 Flutter Kicks w/ 1 pood KB OH;  10 SL RDLs, 45#;  10 sec Trampoline Sprints

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch

2x2 @ 135# - 145#; 4x1 @ 155# - 160# - 155# - 160#

Power Clean and Jerk

2x2 @ 165# - 180#; 4x1 @ 190# - 200# - 190# - 200#

High Hang Snatch Shrugs 5x6 @ 225#

Front Squat 3x5 @ 225# - 235# - 250#

Burg Str 3.4

WU:  CSA + HHA

BB Prep:  Burgener WU Clean PVC

Work:

Front Rack Step Ups 5x6ea @ 95# - 105# - 115# - 125# - 135#

Poliquin Step Ups 3x15 @ BW, 2x15 @ 45# BB

BB Rows 3x10 @ 135#

Strict Parallel Grip Pullups 3x10

Neutral Grip DB 15,12,10 @ 70# - 80# - 90#

Deficit Pushups 3x10

Accessory, 3 Sets:

20 sec GHD Parallel Hold into 10 GHD Situps

KB Tea Pots 3x10 @ 1.5 pood

Burg Str 3.3 (SUNDAY 2/25/2024)

WU:  CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

3 Sets:  Tib Bar x20 @ 25#; Seated Calf Raise x30 w/ 1.5 pood KB

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 145#, 3x3 @ 155#

2 Clean Pull + 2 Power Cleans

2 sets @ 185#

3 sets @ 195#

Back Squat 5x5 @ 320#

Metcon

EMO5M x 4:

50 Air Squats

75 Double Unders

Rx'd

Burg Str 3.2

WU:  CSA + HHA; Front Warrior w/ 45# BB OH 1ea x 30 sec

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

Power Clean + Hang Power Clean

2 sets @ 195#

3 sets @ 205#

Clean Pulls 2x3 @ 245#, 3x3 @ 255#

BB RDL 5x5 @ 225#

Poliquin Step Ups 3x15 @ BW

VMO Slant Board Squat 3x4 @ 1.5 pood w/ 5 sec hold at bottom

Split Jerk 2x2 @ 180#, 4x1 @ 190#

SL Calf Raise w/ 15# DB 3x10

Banded SL Kickback Iso w/ Planter Flexion 3x30

Burg Str 3.1

WU: CSA + HHA

3 Sets:  

10 Banded Glute Bridge w/ 1 sec iso hold at top

10 SA DB Lawnmower Row @ 45#

8 Cossack Squat

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

2 Snatch Pull + 2 Power Snatch

2 sets @ 130#

3 sets @ 140#

Snatch Balance 5x3 @ 45# - 45# - 55# - 60# - 65#

High Hang Clean Shrugs 5x5 @ 300#

Back Squat 5x4 @ 340#

Metcon

Axe Forearm work

Shoulder DB Eccentric ER on bench + Elbow Flex/Extend

One set every 6 minutes x 3:

21 Cals Bike

11 Devil Press, 15#

15 Cals Bike

11 Devil Press, 15#

9 Cals Bike

Burg Str 2.5

CSA + HHA

3 Sets:  20 Flutter Kicks w/ 1 pood KB OH;  10 SL RDLs, 45#;  10 sec Trampoline Sprints

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:
Power Snatch 2x2 @ 135# - 145#; 4x1 @ 155#

Power Clean & Jerk 2x2 @ 165# - 180#; 4x1 @ 190#

High Hang Snatch Shrugs 5x6 @ 205#

Front Squat 2x5 @ 220# 3x5 @ 235#

Burg Str 2.4

WU: CSA + HHA

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

DB Bulgarian Split Squats 5x5ea @ 45# - 55# - 65# - 70# - 80#

24" Box Jumps 5x3

Close Grip Bench Press 5x5 @ 185# - 205# - 225# - 225# - 225#

SA KB Press 5x10 @ 1 pood

BB Bent Over Row 3x10 @ 145#

Back Extensions 3x12 @ 25# plate

3 Sets:

20 sec GHD Parallel Hold into 10 GHD Situps

Booty Sprout Hip Thrusts 3x12 @ 2 heavy

Burg Str 2.3

WU:  CSA + HHA

3 Sets:  

8 Banded Goblet Squats, 1.5 pood

10 SA DB Rows, 80#

10 Glute Bridge DB Floor Press, 45#

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

3 Power Snatch + 2 Snatch Pull

2 set @ 135#; 3 sets @ 145#

PC + HPC + PC 

2 sets @ 170#

3 sets @ 180#

Back Squat 5x6 @ 300#

Metcon

EMOM 5:

20 Cals Bike

Burg Str 2.2

WU:  CSA + HHA

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

3 Position Power Clean (hang, below knee, floor) 

2 sets @ 185#

3 sets @ 195#

Clean Pulls 2x5 @ 230#, 3x5 @ 245#

Split Jerk 2x3 @ 165#, 3x3 @ 180#

BB RDL 5x7 @ 215#

Nordics to Incline 5x2

Accessory:

Banded Tall Kneeling Paloff Press 3x10ea

KB Slashers 3x10ea light @ 18#

Side plank 3 x 30 sec ea

Burg Str 2.1

WU: CSA + HHA

3 Sets:  

10 Wall Sit Strict DB Press, 15#

20 Band Pull Aparts (palms up)

3 OHS + 3 Sotts Press, PVC

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Snatch Balance 2x3 @ 55#, 3x3 @ 65#

Back Squat 5x5 @ 320#

High Hang Clean Shrugs 5x5 @ 285#

Metcon

EMOM 20:

1- 24 Cals Bike

2 - Rest

3 - 10 Pushups + 15 Air Squats

4 - Rest

Burg Str 1.5

CSA + HHA
3 Sets:  20 Flutter Kicks w/ 1 pood KB OH;  10 SL RDLs, 45#;  5 Shin Hops

-then-

30 sec Jumping PVC Back Squats

30 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:
Power Snatch 2x2 @ 125# - 135#; 4x1 @ 145# - 155# - 145# - 155#

Power Clean & Jerk 2x2 @ 155# - 170#; 4x1 @ 180# - 190# - 180# - 190#

Front Squat 2x8 @ 185# - 205#; 3x6 @ 225#

High Hang Snatch Shrugs 5x8 @ 205#

Burg Str 1.4

WU: CSA + HHA

KB Windmill

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

Front Rack Lunges 10,8,6,4,2 @ 45# - 45# - 65# - 65# - 95#

10ea Jump Switch Lunges

Push Press 5x5 @ 115# - 130# - 140# - 155# - 160#

SA DB Press 5x10 @ 25#

BB Bent Over Row 3x10 @ 135#

Strict Pullups 3x5

3 Sets:

8 strict KTE

50' KB SA Farmer Walk, right, 2 pood

50' KB SA Farmer Walk, left, 2 pood

10 SL Banded Hip Thrusts

Burg Str 1.3

WU:  CSA + HHA

3 Sets:  

8 Russian Low Box Step-ups, 1 pood

6 Alt Contra DB w/ 5# DBs

10 Poliquin Step-ups, BW

-then-

60 sec Jumping PVC Back Squats

60 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch 2x3 @ 125#, 3x3 @ 135#

PC + HPC + PC 

2 sets @ 160#

3 sets @ 170#

Back Squat 8,8,6,6,5 @ 280#

Snatch Pull 5x5 @ 160#

Burg Str 1.2

WU:  CSA + HHA

60 sec Jumping PVC Back Squats

60 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Clean PVC

Front Squat Skill Transfer BB

3 Position Clean PVC

Work:

3 Position Power Clean (hang, below knee, floor) 

2 sets @ 170#

3 sets @ 185#

Split Jerk 2x3 @ 155#, 3x3 @ 165#

Clean Pulls 2x5 @ 220#, 3x5 @ 230#

BB RDL 5x8 @ 205#

3 Sets:

20 GHD Situps

60 sec Front Plank w/ 20# vest

20ea Russian Twist, 20# medball

Metcon

15-12-9 FT:

Cals Bike

Deadlift, 225#

Bar Facing Burpees

7:54

Burg Str 1.1

WU:  CSA + HHA

3 Sets:  

8 Banded Goblet Squat, 1.5 pood

10 DB Bent Over Row, 45#

10 Glute Bridge DB Floor Press, 45#

-then-

60 sec Jumping PVC Back Squats

60 sec Seated L Sit PVC Presses

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch + Hang Power Snatch + Power Snatch

2 sets @ 115#

3 sets @ 125#

Snatch Balance 2x3 @ 45#, 3x3 @ 55#

Back Squat 8,8,6,6,5 @ 300#

High Hang Clean Shrugs 5x5 @ 275#

Aux/Str

Slant Board VMO Squats 4x10 @ 1.5 pood KB

KOT Squat to bench 4x10

Copenhagen Plank 4x20 sec 

Valslide Half Kneeling Adductor Slides 3x10

Valslide Eccentric Leg Curls 3x10

Valslide SL Hip IR to Extension 3x5

Core Circuit 3 Sets w/ 5# DBs:

Upright Hollow Hold Hip Flexion w/ Opposite Leg Punch x10ea

Upright Hollow Hold Knee Tucks w/ Shoulder Flexion x10

Knee Tuck Crunch w/ Arm Sweep x10

Str/Aux

Iso Tib Bar 3x50 @ 5#

Forearm Pronation/Supination w/ elbow extended 3 sets

MF Circuit 3x12 each @ 5#:

Side Lying Hip Abduction

Side Lying Hip IR

Side Lying Hip Adduction

Side Lying Hip ER

*Each leg all at once

Metcon

AMRAP 8:
40 Double Unders

10 Hang Power Snatch, 95#

5R + 12

Str/Aux

GHD Spine Moving/Bracing w/ w/o 25# medball, prone and supine 1 set each

Standing Banded Spine Mobility 1 set

Seated MF Hip Flexion w/ AB/AD 5# 1 set

Seated Forearm Pronation/Supination elbow flexed  2 sets

Lying Rotator Cuff Hammer DB Eccentrics 2 sets

Seated Rotator Cuff DB Eccentrics 2 sets 15#

Shoulder ER on Bench w/ DB Eccentric + Elbow Flex/Extend 2 sets 15#

Shoulder Mobility Rotations on Bench w/ 5# DB 2 sets

MF Circuit 3x12 each @ 15#:

Standing Fire Hydrant 

Standing Hamstring Curls 

Standing Hip Flexors 

*Each leg all at once

Field Strong 1/26/24 PAMC

Row 5 minutes

PAMC: 3x10 each every 80 seconds

Back Squat - 250#

Close Grip Bench Press - 200#

Strict Pullup - BW

Full GH Raises - BW

Press - 140#

Supine Ring Pullups - BW

Front Squat - 185#

Dips - BW

Devil Press - 15# DBs

Metcon

3 RFT:

25 Double Unders

1 Round of DT, 155#

LT = 8:53

6:38

Field Strong 1/25/24

Every 30 secs for 10 mins:

Trap Bar (low grip) 3/4" Deficit Deadlift @ 350#

Field Strong 1/22/24

Alt Contra Deadbugs 3x8

Side Pillar 3 x 30 sec

Hang Power Snatch + OHS + Snatch PP 3x10-10-10 @ 45#

Hang Power Snatch 4x4 @ 115# - 130# - 140# - 145#

24" DB Box Jumps 4x4 @ 15# DBs

Russian Twists 4x20ea @ 20#

Field Strong 1/23/24 PAMC

Bike 5 mins

PAMC: 3x10 each every 80 seconds

DELOAD

Back Squat - 205#

Neutral Grip DB Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 115#

KBS - 1.5 pood

Front Squat - 135#

KB Sumo DLHP - 1.5 pood

BB Curls - 65#

Reverse Sled Drag x 5 mins @ 90#

Metcon

EMOM until failure:

15 Cals Bike

13R

Field Strong 1/19/24 PAMC

Row x 5 mins

PAMC: 3x10 each every 80 seconds

Back Squat - 245#

Close Grip Bench Press - 195#

Strict Pullup - BW

Full GH Raises - BW

Press - 135#

Supine Ring Pullups - BW

Front Squat - 180#

Dips - BW

Burpees - BW

Nordics to Incline 4x3

Field Strong 1/15/24

Clean Warmup 1 x 1

Wall Drill Singles 3x8

Elevated Dying Bugs 3x8

Reactive Tea Pots 3x8 @ 1.5 pood

Hack Twists 3x8 w/ 45# DBs

BB RDLs 4x3 @ 225# - 245# - 260# - 275#

Standing One Arm DB Rows 4x10 @ 80#

Clean Pull 5x3 @ 205# - 215# - 225# - 235# - 245#

3 sets w/ 1.5 pood KB:

SA KB Suitcase DL x 10ea

KBS x 20

KB Ballastic Row x10ea

Field Strong 1/16/24 PAMC

Bike 5 minutes

PAMC: 3x10 each every 80 seconds

DELOAD

Back Squat - 225#

DB Neutral Grip Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 125#

Slam Balls - 40#

Front Squat - 155#

KBS - 1.5 pood

BB Curls - 65#

Metcon

AMRAP 5:

30 Cals Bike

Max Wall Balls, 20#, 10'

*Rest 5 minutes

AMRAP 5:

30 Cals Bike

Max Med Ball Cleans, 20#

WB= 58, MBC= 45

Swimmers w/ 5# DBs 3x8

Field Strong 1/11/24

Clean Warm Up 3x5

Quick Feet:  Over Over Back Back 3 x 10 sec

Consecutive Broad Jumps 3x3

Hang Power Clean 4x4 @ 155# - 165# - 175# - 185#

*speed

Standing One Arm DB Rows 3x10 @ 80#

Field Strong 1/12/24 PAMC

Row x 5 minutes

PAMC: 3x10 each every 80 seconds

Back Squat - 240#

Close Grip Bench Press - 190#

Strict Pullup - BW

Full GH Raises - BW

Press - 140#

Supine Ring Pullups - BW

Front Squat - 175#

Dips - BW

Burpees - BW

Rear Neck 2x12 @ 80#

Field Strong 1/9/24 PAMC

Row x 5 minutes

Couch Stretch Pulses 2x20

PAMC: 3x10 each every 80 seconds

Back Squat - 235#

Close Grip Bench Press - 185#

Strict Pullup - BW

Full GH Raises - BW

Press - 140#

Supine Ring Pullups - BW

Front Squat - 170#

Dips - BW

Burpees - BW

Nordics to Incline 3x3

Yoga

Metcon

Side Pillar Hip Drop Starfish 3x3

8 RFT:

10 Sumo Deadlift High Pull, 95#

12 Pushups

7:30

Field Strong 1/8/24

Reactive Tea Pots 3x8 @ 1.5 pood

Front Carry Squat to Step Up 3x5ea @ 25# - 40# - 40#

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

Depth Drop to 24" Box Jump 5x2

Power Snatch 3x2 @ 140# - 155# - 165# 

Snatch Pull 3x3 @ 165# - 175# - 185#

BB Rows shin to gut 3x10 @ 185#

Field Strong 1/5/24 PAMC

Row x 5 minutes

QL Raises 2x10 @ 25#

DB Butterfly 2x20 @ 25#

PAMC: 3x10 each every 80 seconds

Back Squat - 225#

Close Grip Bench Press - 180#

Strict Pullup - BW

Full GH Raises - BW

Press - 135#

BB Rows - 145#

Front Squat - 165#

Dips - BW

Burpees - BW

Nordic Deadlift 4x6 @ 65#

Aux Str

SL KB Swap on Slackblock

Hollow Hold w/ Vertical Medball Toss 3x20 @ 20#

Poliquin Step Ups

3x15 @ BW

3x15 @ 45# - 65# - 85#

Iso Tib Inversion - Eversion - Ant Raise - SLR pulses 3x20-20-20-10 @ 5#

Slant Board Standing Calf Raises 3x30 @ BW

Tib Bar Stretch 3 x 30 sec

3 Movement Axe Forearm Circuit

Metcon

10 RFT:

5 Hang Power Clean, 135#
30 Double Unders

10:54

Field Strong 1/4/24

3 Sets:

Elevated Dying Bugs x10

Ipsi Dead Bugs x8

Inch Worm Hands x5

Hang Power Clean + FS + Press x10-10-10 @ 45#

Eccentric Nordics 4x4

Banded Rotational Jack 4x10

Hang Power Clean 4x3 @ 165# - 185# - 195# - 195#

Starr Shrugs 3x8 @ 185# - 205# - 225#

Supine BB Pullups (feet on ground) 3x12