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