Metcon

FT and reps:

21 Deadlifts, 225#

2 mins DUs

2 mins Burpees

15 Deadlifts, 225#

2 mins DUs

2 mins Burpees

9 Deadlifts, 225#

2 mins DUs

2 mins Burpees

Rd 1 = 89/20 =109

Rd 2 = 78/18 =96

Rd 3 = 65/15 =80

Total DUs = 232, Total Burpees = 53

Total reps = 285, Total time = 17:19

Aux

Walk 20 minutes w/ 20# vest

Aux Str

DB External Rotator 3x15 @ 10#
BB Front Raise 3x10 @ 45#

Band Assisted Reverse Nordics 3x10

Nordics to incline (strap) 4x5
Copenhagen planks - 2 sets straight leg, 2 sets bent leg x 20 sec

Sorensen Hold 1 x 1:15

Wall Sit Hold w/ 45# plate 1 x 1:15

Aux/Core

3x10 w/ 15# ball w/ partner:

Scoop Pass

Chest Pass

3 sets:

Kneeling Ab Wheel x10

Reverse Crunch w/ eccentic x10

Then,

Front Plank forearms on stability ball x 1 minute

10-8-6-4-2 AFAP:

Trap Bar DL low, 185#

Trap Bar Jumps, 185#

Vertical Jumps w/ 10# DBs

TRX Y, W, T 1x10ea straight through

Grindstone 12/22 multi

Ipsi Deadbugs 3x8

Side Pillar to hip drop & reach 3x5

Seated side laterals w/ forward lean 3x10 @ 15# 

SL Banded RDLs 3x8 @ 15# DB, blue

Standing Calf Raise 3x75 @ BW

BB RDLs 4x4 @ 225#

DB Pullover 4x10 @ 45#

SA Landmine Rotational Power Clean 4x5 @ 45# - 55# - 65# - 75# 

Aux

Single Unders 3x100

Ninja Roll up to Vert Jump 3x3

Shin Hops 3x3

Ipsi Deadbugs 3x8

Skill, 3 cycles:

Banded Slingshots

Incline Halos

Wall Back Bend Hold

Half Kneeling SA DB OH Hold @ 15#

Grindstone 12/15 mand lower

Alt Contra Deadbugs 3x8

KB Swing 3x12 @ 2 pood

Row 1 x 30 cals

Strict Pullups - 10, 8, 6

*Rest 2 minutes between sets

Front Squat 5x1 @ 245#

Slam Balls 5x10 @ 40#

DB Incline Bench Shrugs 3x10 @ 60#

Donkey Calf Raise (belt) 3x25 @ 45# 

Aux/Str

3 sets, each leg at once:

Seated Ankle Band Resisted Hip IR w/ ball between knees x15 @ red

MF Standing Hip Flexors x25 @ 15#

3 sets:

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) x10 @ BW

Seated Hip Flexor lifts over KB x10

Metcon

AMRAP 5:

2 Deadlift, 315#

15 Cals Bike

4R + 2

Str/Aux

DB Pullover 3x10 @ 45#

Decline DB Flys 3x10 @ 10#

MF Knee Extensions on Incline Bench (Knee at top) 3 sets:  1x20 @ 10#, 2x15 @ 15#

MF Supine Adductors 3x8 @ 5#

MF kneeling Thigh Banded Glute Kickbacks 2x20 @ 15#

BB Gargoyle Curls 2x15 @ 45#

Grindstone 12/8 opt strength

Reverse Sled 5 minutes @ 55#

Stability Ball Leg Curls 3x12

Staggered Stance DB RDLs 3x5ea @ 45#

3 Sets Right leg then 3 Sets Left leg:

MF Hip Flexors x20  @ 10#

MF Supine SLR x12 @ 10#

Bulgarian Split Squats x 15 @ BW

Grindstone 12/8 mand upper

Banded Pushups 3x20 @ green

Lateral Med Ball Throw 3x10 @ 10#

Banded Hammer Curls 3x25 @ green

DB Neutral Grip Bench Press 5 sets:

20 @ 70#, 15 @ 80#, 10 @ 85#, 8 @ 90#, 6 @ 95#

Banded Rear Delt Pull 5x12 @ red

One Arm DB Incline Row 3x8 @ 70# 

Grindstone 12/8 mand lower

Bike Cals 30,20,10 @ :36, :25, :12

Reactive Tea Pots 3x20 @ 1 pood

VMO Squats 3x10 @ 1.5 pood

Front Squat 4x1 @ 255# - 265# - 275# - 285#

Strict Parallel Grip Pullups 4x5

Prone Banded Hamstring Curls 3x12 @ green

MF SL RDLs 3x8 @ 10#

Standing Calf Raise 2x85

Metcon

AMRAP 10:

10 SDLHP 95#

25 Cals Bike

4R + 10

Grindstone 12/1 mand upper

KB SA Elevated RDLs 3x8ea @ 1.5 pood

Lunge Position Lateral Banded Rotations 3x10ea @ blue

Standing SA Bottoms Up KB Press 3x8 @ 1 pood

Close Grip Bench Press 4x3 @ 185# - 210# - 230# - 245#

Knee Supported DB Tranny Rows 4x10 @ 70#

Seated BB Press 3x20 @ 45#

Banded Hammer Curls 3x20 @ green

Supine DB Tricep Extensions 3x20 @ 15#

Metcon

FT:

10 Power Clean, 155#

20 Lateral Burpees over BB

40 Cals Bike

20 Lateral Burpees over BB

10 Power Clean, 155#

8:46

Grindstone 12/1 mand lower

Alt Contra Deadbugs 3x8

RDL to Shrug 3x8 @ 135#

Single Arm Landmine Rotational Power Clean 4x5ea @ 25# - 45# - 70# - 70#

Front Squat 5x3 @ 205#

Lateral Step to Vert Jump 5x4

Standing Calf Raise 1x150

Iso Tib Bar - Tb Ants 1x90 @ 5#

Grindstone 11/24 opt strength

Alt Contra Deadbugs 3x8

Row 3 x 1 minute - 15, 17, 14 cals

Snatch Grip Deadlift 4x4 @ 185# - 225# - 255# - 255#

SA DB Bulgarian Split Squats 4x6 @ 65# - 75# - 85# - 95# 

BB Curls (w/ ball grips) 4x10 @ 65#

Seated DB Arnold Press 3x10 @ 25# - 30# - 35#

Cable Rope Face Pulls 3x12 @ 50#

Seated Incline Bench Supported DB Lateral Raises 3x15 @ 5#  *Tough on R RC.

Hip Hinged Rope Forward Pulls 3x10 @ 20#

Metcon

5 RFT:

400 meter run

75 Double Unders

19:46

Grindstone 11/24 mand upper

Empty Bar Press 2x10

DB Pull Over 2x10 @ 45#

QL Raises 2x10 @ 30# 

Close Grip Bench Press 4x5 @ 185# *last 3 sets CATs

Banded Tricep Extension 4x20

Band Resisted DB Floor Press 4x10 @ 45# - 55# -  65# - 75#, green

Plate Front Raise 4x10 @ 45#

Grindstone 11/24 mand lower

Ipsi Deadbugs 3x8

Pillar to plank press up 3x10

Leg swings 3x10

Banded Good Mornings 3x12 @ green

RDL to Shrug 3x8 @ 115#

Knee supported DB Tranny Rows 3x8 @ 65#

Front Squat 4x3 @ 185# - 210# - 225# - 245#

Lateral Med Ball Throw 4x5 @ 10#

Calf Raise 1 x 150

Metcon

4 RFT:

10 Front Squat, 135#

50 Double Unders

9:33

Str/Sta

BB Rows shin to gut 4x8 @ 185#

4 Way Deadbugs 4x8

Quadruped rotations 4x8ea @ 10# medball

Walk 15 minutes w/ 20# vest

Grindstone 11/17 mand upper

DB Pull Over 3x10 @ 45#

Deficit Pushup 3x10

Banded Tricep Extension 3x20

Close Grip Bench Press 3x5 @ 190# - 205# - 225#

Supine BB Pullup w/ Physio Ball Adduction Hold 3x12

L Sit BB Press 3x12@ 45#

Front Plate Raise 3x12 @ 25#

Incline Bench Shrugs 3x12 @ 45#

Metcon

3 RFT:

400 meter Run (grass field)

20 GHD Situps

15 DB Hang Power Snatches per arm, 45#

10 Burpees

22:50

*Runs were a bit over 400m

Grindstone 11/17 mand lower

Bike 3 x 30 cals @ :54, :42, :45
MF Standing Hamstring Curls 3x12 @ 25#

Back Squat 4x5 @ 245#

Strict Parallel Grip Pullups 4x6 @ BW

24" Box Jumps 4x5 

SA DB Farmer Walk 4 x 15 yards each side, 100#

Standing Calf Raise 1x120

Iso Tib Bar - Tib Ants 1x75ea @ 5#

Metcon

AMRAP 10:

2 Lateral Burpees over BB

1 Power Clean, start @ 95#

Add 2 burpees each round and 10# to BB each round

16 / 165# complete

Grindstone 11/10 aerobic + Aux

Ipsi Deadbugs 3x8

DB Jerry Curls 3x15 @10#

Poliquin Step Ups 3x15 @ BW

DB External Rotator 3x12 @ 10#

Walk 30 minutes w/ 20# vest

Grindstone 11/10 mand upper

Alt Contra Deadbugs 3x8

Spider Crawls 3x30 sec

Push Press 5x5 @ 95# - 115# - 125# - 135# - 155#

Banded Pushups 5x10 @ green

Band resisted DB Floor Press 15,12,10,8 @ 45# - 55# - 65# - 75#, green

Single DB Incline Curl 4x12 @ 45#

Grindstone 11/10 mand lower

FT:

50 Cals Bike

1:36

Prone Banded Hamstring Curls 3x12 @ blue

24" DB Box Jumps 4x4 @ 15# DBs

Medball Explosive Scoop Throw 4x8ea @ 10#

Back Squat 3x5 @ 225# - 275# - 300#

*R shoulder getting better

Single Arm DB Bulgarian Split Squats 3x8ea @ 65# - 75# - 75#

Reactive Tea Pots 3x20 @ 1 pood

Metcon - Pedicab

FT:

100 meter DBall Carry, 150#

50 Cals Bike

100 meter DBall Carry, 150#

7:33

Grindstone 11/3 mand lower

Jump Rope 3 x 1 min

Linge Position Lateral Banded Rotations 3x10ea @ red

Leg Swings 3x10

BB RDLs 5x4 @ 185# - 205# - 225# - 255# - 275# (3 - grip)

Band Resisted Full GH Raises 5x8 @ red

AMRAP 15:
Single Arm DB Bulgarian Splint Squats x8ea @ 45#

BB Rows x10 @ 135#

KBS x20 @ 1.5 pood

3R + 8 + 8 + 6

Grindstone 11/3 mand upper

Standing Lat Prayers 3x12 @ 60#

Cable Pancake 3x12 @ 50#

Resisted Lunge Rotation 3x10

Supine Cable Double Hip Flexion 3x12 @ 50#

Close Grip Bench Press 3x7 @ 185# - 200# - 215#

Machine Tricep Pushdown 3x 12-12-20 @ 70#

Tabata DB Floor Press @ 50# - 69

Tabata Supine Ring Pullups - 47

Reverse Hypers 3x12 @ 140#

Metcon - Hortman

AMRAP 45 w/ 20# vest:

800 meter Run

80 Air Squats

8 Pullups

16 Pushups

3R + 800m + 80 + 4

Grindstone 10/27 mand upper

Reverse shrugs on dip bars 3x10

Scap Depressions 3x10

Rear Delt Flys 3x12 @ 20#

Seated DB Press 4x8 @ 30# - 45# - 60# - 70#

Slight Incline DB Press 4x10 @ 70#

Tib Bar 3x25 @ 25#

Calf Raise 1x100

Grindstone 10/27 opt aerobic

Alt Contra Deadbugs 3x8ea

Walk 30 mins w/ 20# vest

Grindstone 10/20 opt density

Rear Delt Band Pulls 3x20ea @ red

AMRAP 10:

5 DBall Cleans, 100#

20 Cals Bike

4R + 5 + 14

3 sets:

BB Curls wide grip x15 @ 45#

Kuddyear Killers straight arm x30 (10 ea position)

Grindatone 10/27 mand lower

Bike 3 x 2 mins

VMO Squats 3x10 @ 1.5 pood

Leg Swings 3x10ea

Trap Bar Deadlift (low) 4x5 @ 240# - 290# - 330# - 380#

Depth drop to 24" Box Jump 4x4

Back Extensions w/ 25# plate 3x12

SA DB Bulgarian Split Squat 3x8 @ 65# - 75# - 85#

Reactive Tea Pots 3x20ea @ 1 pood

Grindstone 10/20 opt strength

Bike 3 x 2 mins

KBS 3x15 @ 1.5 pood

Band Resisted DB Floor Press 4x10 @ 45#, green

SA DB Incline Row 4x10 @ 65#

Seated DB Press 4x10 @ 15#

Staggered Stance DB RDLs 3x6ea @ 65#

Grindstone 10/20 mand lower

Bike 3 x 1:30

Prone Banded Hamstring Curls 3x15 @ blue

Lateral Banded Rotations (in ath pos) 3x10 @ red

30 Degree DB Walking Lunges 5x5ea @ 45#

Banded Adduction 5x20 @ red

KB Ballistic Row 4x10ea @ 1.5 pood

Strict parallel grip pullups 4x5

GH Raises 4x6

Grindstone 10/20 mand upper

Bottom Up KB press work

Deficit Pushup 3x10

Side Pillar w/ reach under 3x5ea

Row 3 x 1 min

Close Geip Bench Press CAT 4x5 @185#

Spider Crawls 4 x 30 sec

Weighted Dips 3x6 @ 25#

10 mins keep moving:

Seated Side Laterals w/ forward lean x12 @ 20#

Banded Bicep Curls x20

Banded Tricep Pushdowns x20

7R + 12

Metcon

For reps:

4 minutes Cals Bike

1 minute GHD Situps

1 minute Double Unders

3 minutes Cals Bike

1 minute GHD Situps

1 minute Double Unders

2 minutes Cals Bike

1 minute GHD Situps

1 minute Double Unders

231

Grindstone 10/13 mand lower

Spider-Man complex to vertical rotation 2x5 

SA KB suitcase DL 2x10 @ 1 pood

Single Arm DB Bulg Split Squat 4x8 @ 65# - 75# - 85# - 95#

Strict parallel grip pullups 5,5,5,max - 14

BB Hip Thrusts 3x10 @ 225# - 275# -315#

GHD w/ transverse rotation 3x8ea @ 10# MB

Banded Adduction 3x20 @ red

SL standing calf raise w/ single DB 3x20 @ 15# 

Rear Delt band pulls 2x20 @ red

DB pullover 2x10 @ 45#

Grindstone 10/6 opt strength

Supine BB Pullups w/ stability ball adduction iso hold 3x10

Plyo Pushups 3x8ea

Trap Bar DL low 4x8 @ 200# - 240# - 260# - 290#

Lateral Med Ball Throw 3x10 @ 10#

BW Bulgarian Split Squats 3x10

Standing Tea Pots 3x10ea @ 1.5 pood

Grindstone 10/6 opt glycolytic

AMRAP 15:

30 KBS, 1.5 pood

30 Cals Bike

3R + 30

Copenhagen Plank w/ hip flexion 3 x 15 secs

Grindstone 10/6 mand upper

Reverse shrugs on dip bars 3x10

Scapula depressions 3x10

Rear Delt band pulls 3x20ea

Close Grip Bench Press 4x7 @ 165# - 185# - 200# - 210#

Weighted Dips 3x10 @ 10#

Alt DB Hammer Curls 3x8 @ 45#

KB Forearm Curls 3x20ea @ 18#

Plate Grip Pinch Hold 3x30 sec @ 20#

Grindstone 10/6 mand lower

Bike 3 x 2 mins

Side Pillar to Hip Drop & Reach 3x5ea

Alt Contra Deadbugs 3x10

Back Squat (floating heel) 4x1 @ 235# (85% of last weeks max)

Strict Parallel Grip Pullups 5,5,5,max - 13

DB RDLs 3x8 @ 65# - 75# - 85#

Standing Banded Adduction 3x20 @ red

Standing Calf Raises 1x100 @ BW

Grindstone 10/6 opt aerobic

4 Sets:

Alt Contra Deadbugs x10

SA KB Suitcase DL x10 @ 1.5 pood

GHD w/ Plate Row x10 @ 25#

Ruck 30 mins w/ 20# vest - 1.5 miles

Grindstone 10/3/25

Single Unders 3x50

KB Ballistic Row 3x10 @ 1.5 pood

Strict Parallel Grip Pullups 3x5

Close Grip Bench Press 4x8 @ 155# - 185# - 195# - 205#

Banded Tricep Extension 4x20

Standing One Arm DB Row 3x10 @ 65#

Seated Side Laterals w/ Forward Lean 3x10 @ 15#

Grindstone 10/2/25

Jump Rope 3 x 1 min

Kuddyear Killer Straight Arm 3x30

3 Sets:

Supine BB Pullup Iso Hold x 10 sec into 10 reps (feet on floor)

Medball Explosive Scoop Throw x10ea @ 10#

FT:

KBS 5x30 @ 1.5 pood

*Rest 1 min btwn rouns

Total time = 8:26

Work time = 4:26

Grindstone 9/30/25

Ipsi Dead Bugs 3x8ea

Front Plank 3 x 1 min

Lateral Med Ball Throw 3x10ea @ 10#

Neutral Grip Slight Incline DB Bench 8,8,6,6, @ 70# - 75# - 85# - 85#

Dips 8,8,8,max - 16

AMRAP 10:

Strict pullups x3

DBall Cleans, 100# x5

Pushups x15

6R + 1

Seated DB Curls 3x10 @ 25# - 30# - 35#

Grindstone 10/1/25

Assault Bike:

Max Cals 10 mins

Rest 3 mins

Max Cals 7 mins

153, 105.  Total=258

3 sets:

Jimmy Buffetts x10ea

Reactive Tea Pots x20ea @ 1 pood

Alt toe touches x10ea

Grindstone 9/29/25

Banded Support Full Squat 2 x 1 min

Bike 2 x 1 min

Lunge Position Lateral Banded Rotations 2x10ea @ blue

Seated SL Banded Hamstring Curls 3x12 @ blue 

Staggered Stance DB RDLs 3x5ea @ 65# - 75# - 85#

Back Squat Floating Heel 4x1 @ 185# - 205# - 235# - 275# 

Explosive Med Ball Chest Pass From UAP 4x10 @ 10#

Standing SL Banded Hip Adduction 3x12 @ blue

GHD w/ Plate Row 3x10 @ 25#

Metcon

AMRAP 12:

12 GHD Situps

Bulgarian Split Squats, BW, 12 each side

5R + 12 + 5R

Aux

DB Super ROM lateral raises 3x15 @ 10#

Forearm Goosenecks 3x15 @ 30# DB

BB Seated Calf Raises 3x25 @ 135#

Donkey Calf Raise (belt) 3x25 @ 45#

3 Sets w/ 5# DBs OH:

Straight Leg V Up Bicycles x10ea

Knee tuck crunches x12

Aux

Air Bike 500 watts x 1 minute nose only breathing

Heidens 3x8

Explosive Bulgarian Split Squat Jumps onto ballistic box 3x6

Str

Press 10 @ 95#, 8 @ 115#, 6 @ 125#, 5 @ 135#

Reverse Sled 7 mins @ 45#

Back Squat 3x6 @ 135# - 185# - 205#

*Just to stretch shoulder

*First time back squatting since late June, first time pressing since late April

Metcon

AMRAP 20:

20 Cals Bike

50 ft Farmer Walk, 25ft and back, 45# DBs

*Add 50 ft each Round

7R + 7

Core Aux

Yoga Core

3 Sets:

Front Plank Banded Front Raises x10

Banded Reverse Plank Marches x10

L Sit Hold x 15 sec

SL kickstand DL 3x8 @ 45# DB

Long Lunge Deadlifts 3x5 @ 65#

MF Leg swings forward 1x20 @ 10#, 1x15 @ 15#

CHP upper lower 11.1

Cable Pancake 3x10 @ 50#

QL Raise 3x10 @ 25#

Close Grip Bench Press 4 sets:  155# x 15, 185# x 10, 205# x 6, 205# x 5

VMO Squats 4x10 @ 35# KB

RPR Machine Rows narrow 3 sets @ 60#:  20 - 15/5 - 15/5

Ring Dips 2x3

DB Flys 2x8 @ 15#

Trap 3 Raise 2x10 @ 5#

Metcon

AMRAP 9:

2 Front Squat, 205#

15 Bike Cals

12 Pushups

5R

CHP upper lower 10.2

Deadlift 2x6 @ 315# - 335#, 2x3 @ 365#

DB External Rotator 3x12 @ 10#

RPR BB skull crushers 3 Sets @ 45#:  25 - 25 - 25

Tib Bar 3x25 @ 25#

Behind the back DB curls supine on bench 3x12 @ 15#

Forearm DB Axe Pronation/Supination (seated) +2.5# 3x10

Metcon

EMOM 12:

1 - 3 DBall Cleans, 150#

2 - 20 Cals Bike

3 - 10 Hang Power Snatch, 65#

CHP upper lower 10.1

EMOM 10:  

3 Front Squats

155# up to 245# by 10# increments

Neutral Grip DB Slight Incline Press 2x10 @ 70# - 75#, 1x8 @ 85#

BB Rows (underhand grip) 3x10 @ 135#

Machine Leg Press Seated Calf Raises - Drop Sets 20-15-10 @ 80#-60#-40# x 3

Supine Cable Double Hip Flexion 3x12 @ 50#

RPR hip hinged Cable Lat prayers @ 50#

25 - 25 - 25

Metcon

AMRAP 12:

20 Lateral Burpees over DB

20 DB Hang Power Snatch, alternating, 45#

Bike 20 Cals

2R + 20 + 2

Yoga Core

CHP upper lower 6.2

High Speed Banded Flutter Kicks

Banded Quick Steps

A1.  Front Squat  3x6 @ 205#

A2.  Strict Pullups 3x7 @ BW

B1.  Close Grip Bench Press 3x8 @ 185#

B2.  Machine Leg Press Seated Calf Raises - Drop Sets 20-15-10 @ 80#-60#-40# x 3

C1.  Smith Machine Reverse Deficit Lunges 3/1/x/1 3x6ea w/ only BB

*back leg off ground the whole time

C2.  Banded Bicep Curls 3x25

C3.  Banded Tricep Pushdowns 3x25

D. Nordics 2x5, 2x2

Metcon

5 Rounds of 1 minute on, 1 minute off:

45 Double Unders

AMRAP KBS, 1.5 pood

19-19-19-19-15. Total= 91

*Everything unbroken

Metcon

3 RFT:

12 Cals Bike

12 Burpees

3:50

CHP Endur 11

Beep Test

PR L11S1

LT L8S3

L9S2

Z Pattern Run x1ea

Pro Agility x1ea

L Drill x1ea

CHP upper lower 6.1

Low Box Lateral Plyo Skiers 3x10

Trampoline Sprints 3 x 10 sec

3/4" Deficit Deadlift Trap Bar low grip 

Every 30 secs for 10 mins @ 350#

DB Banded Floor Press 3x20 @ 45#

DB Rows 3x12 @ 75#

MF Hamstring Curls (incline on bench) 3x10 @ 15#
MF Side Lying straight leg Hip Abductions (on bench) 1x30 @ 5#

Air Bike Nose Only Watt Test

 Air Bike 20 minutes Nose only breathing (mouth taped shut)

Average wattage = 241

Cals = 213

Distance = 7.0 miles

CHP upper lower 5.2

A1. DB Neutral Grip Bench Press 

4x10 @ 65# - 70# - 75# - 80#

A2. Pushups 4x20

B1. Chest down Incline DB Rows 3x15 @ 45#

B2. Arnold Shoulder Press 3x12 @ 10#

C1. BB RDLs 3x8 @ 205#

C2. KOT SL Calf Raise 6x10 @ 15#

MF Standing Straight Leg Glute Kickbacks 2x15 @ 15#

Str

Trap Bar Deadlift Potentiated 24" Box Jump

12 reps total @ 240#

CHP upper lower 5.1

SL Banded Hip Thrusts 3x15

SL RDLs w/ Hip IR/ER 3x3ea

Close Grip Bench Press 15 @ 155#, 12 @ 175#, 8 @ 185# , 5 @ 195#

Strict Pullups 4x6

BB Rows (underhand grip) 3x10 @ 135#

Supine Cable Double Hip Flexion 3x12 @ 50#

Supine Ring Pullups (feet elevated) 2x12

Upright Lat Prayers 2x12 @ 60#

DB Step Ups 3x8 @ 25# - 35# - 35#

Aux/Str

A1. Glider Hamstring Curls 3x12

A2. Glider Pikes 3x12

A3. Neck Bridge 3x30 sec

B2. Forearm Roller:

Flexion 4 sets @ 15#

Extension 4 sets @ 5#

C1. Iso Tib:
Inv-Ev-Ant 3x 15-15-20 @ 10#

C2. Donkey Calf Raises (belt) 3x25 @ 45#

Metcon

3 Sets each for time:

10-8-6 Front Squat, 155#

15 Burpees

20 Cals Bike

*Rest 2 minutes between sets

2:03, 2:53, 3:43

Metcon

Death by 165# Power Cleans

8R + 5

CHP Endur 10

 Half Gassers x 10

*Rest 50 secs between

1-2: 18

3-10: 19

*Slowed down due to L hammy

CHP Endur 9

Beep Test w/ 20# vest

LT = L7S2, PR = L8S2

L7S5

The Squirm x2ea

40 yard Ladder Sprint x2

Peacock Agility x1ea

Sprints:

Accel 10, sprint 10 x 2

Accel 10, sprint 20 x 2

Aux/Str

3 Sets:
Quadruped Abduction + ER x10

Side Lying Hip ER w/ MF @ 5# x 12

Side Lying Rainbow Adduction over DB x8

3 Sets:

Half Kneeling Hip Flexion x10

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) x12

2 Sets:
SL DB RDLs into Hang Power Clean x 8 @ 15#

Half Kneeling Wood Chops x12 @ 15#

Lateral Lunge + OH Press x5 @ 10#

CHP Endur 8

80-60-40 (yards)
2x4 with 1 minute rest btwn reps, 2 min rest btwn rounds
*Complete in 35 secs or less

32,33,33,33,34,34,34,34

*Rest 4 minutes

300 yard shuttle (60 yd intervals)

58

Metcon

EMOM 10:

1 - 20 Cals Bike

2 - 12 GHD Situps

LT = 15/10 in 20

Rx'd

CHP Endur 7

3 x 3 minutes w/ 2 minute rest between, first 2 sets w/ 20# vest

1: just over 700m (600m @ 2:27)

2: just over 600m

3: just under 625m

CHP Endur 6

Max distance in 8 minutes

*Central PA, 63 deg cloudy

Just under 1750m

CHP upper lower 4.2

Strict Parallel Grip Pullups 4x6

Back Extensions 3x15 @ 25# plate

Front Squat

2x9 @ 175# - 200#

2x5 @ 225#

MF Standing hip rotations 2x10 ea way @ 5#

Donkey Calf Raise (belt) 4x20 @ 45#

CHP upper lower 4.1

Close Grip Bench Press 3x10 @ 155# - 175# - 185#

VMO Squats 3x10 @ 1.5 pood

Neutral Grip DB Incline Press 3x10 @ 65#

BB Rows (underhand grip) 3x10 @ 135#

Trap Bar Deadlift (low handle)

2x6 @ 240# - 290# 

2x5 @ 310# - 325#

Core

3 Sets:

GHD Situps x20

Ab Wheel x10

Side Plank x45 sec ea

CHP Endur 5

7 minutes for max distance

Just over 1550m

Sprints, yards:

Accel 10, sprint 10 x 2

Accel 10, sprint 20 x 2

Accel 10, sprint 30 x 1

CHP Endur 4

6 minutes for max distance

LT = ~1375m

~1385m

Rest 12 mins

1/2 Gassers x 5
*rest 50 secs btwn

18,18,17,18,18

CHP lower 3.1

24" Box Jumps 4x4

Stiff Leg Deadlift 2x10 @ 155#, 2x8 @ 185#

Front Squats 3x9 @ 165# - 185# - 195#, 2x4 @ 235#

Sissy Squats (assisted w/ feet on roller pad) 3x10

MF Seated Leg Extensions 3x10 @ 25#

MF Standing Leg Curls 3x10 @ 25#

Iso Tib - Ant Raises 2x25 @ 15#

CHP upper 3.1

Close Grip Bench Press 2x10 @ 155# - 175#, 2x8 @ 185# - 195#

Strict Pullups 4x7 @ BW

Rear Neck 3x15 @ 80#

DB Neutral Grip Incline Bench 3x8 @ 65# - 70# - 70#

BB Rows (underhand grip) 3x10 @ 135#

Side Neck 3x15 @ 50#

Machine Bar Tricep Pushdowns 3x15 @ 50#

Machine Bar Bicep Curls 3x10 @ 50#

Machine Leg Press Seated Calf Raises 4x25 @ 60#

Supine Cable Double Hip Flexion 3x12 @ 50#

CHP lower 3.2 upper 3.2

BB RDLs 3x8 @ 185# - 205# - 225#

DB Seated Rear Delt Flys (pronated grip) 3x20 @ 15#

EMOM 5:

3 Snatch Pulls @ 185#

Clean Shrugs 5x5 @ 245#

Powell Raise 3x10 @ 10# DB

CHP Endur 3

2 x 5 minutes w/ 3 mins walk/rest after each

Just over 1050, just over 1000

Rest 10 mins

EMOM 6:

100 yard sprint

15,16,15,15,15,15

CHP lower 2.2 upper 2.2

Deficit Pushup 3x16

Tate Press 3x16 @ 20# - 25# - 30#

Machine SA Kneeling Lateral Lat Pulldowns 3 sets:  20 @ 25#, 18 @ 35#, 15 @ 45#

Machine Standing Hip Adductors 3x12 @ 140# - 180# - 200#

Machine Rows

2x10 wide @ 75# - 90#

2x10 narrow @ 75# - 90#

Seated Cable Pancake 3x15 @ 45#

BB Hip Thrusts 4x15 @ 225#

*short rest btwn

CHP upper 2.1

Close Grip Bench Press 4x10 @ 145# - 155# - 165# - 175#

DB Neutral Grip Incline Bench 3x10 @ 65#

BB Rows (underhand grip) 4x10 @ 115#

Strict Parallel Grip Pullups 4x6 @ BW

DB External Rotator 2x12 @ 10#

L Sit Press 2x12 @ 45# BB

Banded Bicep Curls 3x20

Banded Tricep Extensions 3x20

*R shoulder still sore

Metcon - 4th of July

249 Double Unders

56 Burpees

34 KBS, 62#

13 Deadlift, 315#

1 Mile Run

LT = 32:35

29:36

CHP lower 2.1

Front Squat 3x9 @ 155# - 175# - 185#, 2x5 @ 225# 

Narrow Stance Machine Leg Press (above parallel seat broke) 4x10 @ 100# - 140# - 180# - 180#

Stiff Leg Deadlift 4x10 @ 155#

Machine Leg Extensions 3x12 @ 100# - 120# - 120#

Machine Standing Hip Abductors 3x12 @ 120# - 160# - 180#

Machine Seated Leg Curls 3x12 @ 80# - 90# - 100#

Metcon

AMRAP 20:

11 Burpees

22 Air Squats

11 DBall Cleans, 100#

22 Cals Bike

4R + 3

CHP upper 1.2

DB Neutral Grip Bench Press 4x8 @ 65#

Directly into...

Pushups amrap30sec x 4

16-17-14-12

*4 min rest btwn sets

Press 2x15 @ 45#

DB Flys 2x10 @ 15#

DB Tate Press 3x15 @ 15#

Reverse Grip BB Curls 3x12 @ 45#

*R shoulder still sore, esp on press and flys

CHP lower 1.2

BB RDLs 3x8 @ 185#

GH Raises 3x8 @ BW

MF Standing Glute Kickbacks 3x10 @ 15#

CHP Endur 2

4 x 4 minutes w/ 2:30 rest/walk between

Just over 900, 850, 800, just over 750

CHP upper 1.1

Close Grip Bench Press 4x12 @ 135# - 135# - 145# - 155#

DB Neutral Grip Incline Bench 3x10 @ 55#

BB Rows (underhand grip) 3x12 @ 95#
Strict Parallel Grip Pullups 3x8 BW

DB Front/Lateral Raise 2x12 @ 10#

DB Seated Press 2x8 @ 35#

Standing DB Curls 3x10 @ 20#

Supine DB Neutral Grip Skull Crushers 3x12 @ 20#

*R shoulder still sore

CHP lower 1.1

Back Squat 2x10 @ 225# - 255#, 1x6 @ 275#, 1x3 @ 300#

*R shoulder still sore

*Over 2 months since last heavy squats

VMO Squats 3x10 w/ 1 pood KB

Stiff Leg Deadlift 3x10 @ 135# 

Seated MF Leg Extensions 3x15 @ 15#

Prone MF Leg Curls 1x40 @ 15#

Side Lying MF Hip Abductors 3x12 @ 10#

CHP Endur 1

W/ 20# vest:

4 x 2 minutes w/ 2 minute rest/walk between reps

 Just over 500, just under 500, just over 400, just over 400

Barefoot:

Stride 100 yds x 1

Backward run 50 yds x 1

Field

Miller Test

PR = 53

47

 5 yard Shuffle turn into 10 yard sprint x2 ea

Aux

Yoga Core

DB External Rotator 3x10 @ 5#

Aux

Nordics w/ 5 sec iso hold at ~10 degrees 3x4

Seated Banded Pancake 3x15

One Leg Box Squat 3x5 w/ 10# plates

Aux

Yoga Core

Reverse Sled Walk 45# x 5 mins

Field

Beep test

PR = L11 S1 (W/ 20# vest L8S2)

L8S3

*Had more in tank

Sprints:

Accel 10, sprint 10 x2

Accel 10, sprint 20 x2

Metcon

AMRAP 2:

25 Front Squats, 115#

Max Cals Bike

*Rest 2 mins

AMRAP 2:

20 Sumo DL High Pulls, 115#

Max Cals Bike

*Rest 2 mins

AMRAP 2:

30 KBS, 1.5 pood

Max Cals Bike

*Rest 2 mins

AMRAP 2:

15 DB Push Press, 45#

Max Cals Bike

15-11-13-20

Str

DB Bulgarian Split Squats 4 sets:

65# x10, 75# x8, 85# x6, 90# x4

Band assisted sissy squats 3x10

Deadlift Challenge

Prone high speed kicks against stability ball

Max Deadlifts in 2 minutes @ 315# - 20

Metcon

3 RFT:

100 Double Unders

15 Deadlifts, 225#

12:42

Aux Str

MF Seated Knee Extensions w/ Hip held in flexion 3x12 @ 10#

MF Standing Hamstring Curls 3x12@ 15#

Side Lying MF Hip ER 3x12 @ 5#

Band Assisted Reverse Nordics 3x12

Heidens 3x12

Seated Ball Supported Hip IR 3x15

Reverse Crunch w/ 10# ball btwn knees 3x10

Metcon

FT w/ 20# vest:

100 Air Squats 

Run 1 mile

75 Air Squats

Run 800 meters

50 Air Squats 

Run 400 meters

75 Air Squats

Run 800 meters

100 Air Squats 

Run 1 mile

PR = 51:29 in 2009/2010.  Not sure month.

LT = 58:48 w/ 22# vest in Aug 2017

58:18

*400 done at just over 27 mins, 800 meters left at just under 51:29

*brutal heat, walked ~200 on last 800 and ~600 on last mile

Track

4 Rounds w/ 20# vest:

400 meter run - sub 2:00

Walk 200 meters

200 meter run - sub 1:00

Rest 2 minutes

Rx'd

Fastest 400 - 1:43

Fastest 200 - :44

Metcon

FT w/ 20# vest:

1 mile Run, then

10 Rounds of: 3 Strict Pullups, 10 Pushups. 15 Air Squats, then

1 mile Run

1st mile @ 8:26

Last mile just under 11

39:46

Str/Aux

Peterson Step Ups 3x10 BW

GH Raises 3x8 BW - 10# - 10#

DB External Rotator 3x10 @ 10#

SL Eccentric Hip Extensions off GHD 3x5ea

High Knee KB Tea Pots 3x10 @ 1 pood

Weighted Side Plank Dips 3x10 @ 15# DB

Lateral SL Deadlifts 3x10 @ 15# DB

Half Kneeling Windmill 3x10 @ 10# DB

MF Eccentric Hip Flexion (supine elevated surface, opposite leg in flexion) 2x10 @ 10#

Metcon

21- 15 - 9 FT:

Bench Press, 155#

Bike Cals

7:29

Metcon

FT w/ 20# vest:

Run 1 mile

100 Burpees

Run 1 mile

43:47

1st mile sub 9

Burpees @ 29

*Hot, windy, under-recovered (sleep, sick, booze)

*Walked a lot of 2nd mile

Stamina

4 Sets:

10 Back Squat, 225

2 Minutes of Single Unders

10 Strict Parallel Grip Pullups

*Not for time but keep moving

Str Aux

Poliquin Step Ups 3x15 @ BW

DB Pullover 3x12 @ 45#

Tib Bar 3x30 @ 25#

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) 3x12 @ BW

Donkey Calf Raise (belt) 4x20 @ 45#

Track

5 x 600 meter run w/ 3 min rest btwn

4 w/ 20# vest, last one w/o vest

2:50, 2:48, 2:52, 2:52

2:47

Metcon

FT w/ 20# vest:

Run 1 mile, then

5 RFT:

6 Front Squat, 155#

8 Pullups

30 Double Unders

21:54

Reverse Hypers 3x12 @ 180#

Supine Cable Double Hip Flexion 3x12 @ 50#

Core

3 sets w/ 20# vest:

1 minute front plank

25 Russian twists, 20# medball

Metcon

FT w/ 20# vest:

9 Pushups

100 meter Run

15 Pushups

200 meter Run

21 Pushups

400 meter Run

21 Pushups

200 meter Run

15 Pushups 

100 meter Run

9 Pushups

9:33

Glow 12.2

Power Snatch 5x2 @ 155#

Power Clean & Jerk 5x1 @ 185#

Metcon

Buy in:

Tabata Bike - 64 cals

5 RFT:

8 DBall Cleans, 100#

10 Burpees

9:13

Cash out:

20 Cals Bike - :46

Metcon

FT:

20 DB Bench Step Overs, 15#

30 GHD Situps

50 Cals Bike

30 GHD Situps

20 DB Bench Step Overs, 15#

10:39

Metcon

FT:

800 meter run w/ 20# vest

100 Air Squats w/ 20# vest

400 meter run w/ 20# vest

50 Air Squats w/ 20# vest

12:32

*Rest 4 minutes

FT:

800 meter run

100 Air Squats

400 meter run

50 Air Squats

12:09

Metcon

AMRAP 10 w/ 20# vest:

1 PC&J, 155#

5 Pullups

10 Pushups

15 Air Squats

6R + 1

*Rest 2 minutes

AMRAP 10:

1 PC&J, 155#

5 Pullups

10 Pushups

15 Air Squats

5R + 1 + 5 + 4

Hang from pullup bar:

20 sec w/ ball grips, 40 sec off

20 sec w/ ball grips, 40 sec off

20 sec w/ ball grips, 1:40 off

45 sec regular

Aux Core

Bike 5 minutes easy/mod

Yoga Core

Glow 12.1

Power Clean 2x2 @ 175# - 185#, 2x1 @ 195#
Power Snatch 2x2 @ 135# - 145#, 2x1 @ 155#
Front Squat 2x2 @ 225# - 235#, 2x1 @ 250#

Metcon

FT:

20 Burpees

100 Double Unders

20 Left Arm DB Hang Power Snatches, 45#

20 Right Arm DB Hang Power Snatches, 45#

Bike 50 Cals

20 Left Arm DB Hang Power Snatches, 45#

20 Right Arm DB Hang Power Snatches, 45#

100 Double Unders

20 Burpees

16:42

Str Aux

Glider Hamstring Curls 3x12

VMO Squats 3x12

Stability Ball Hamstring Curls 3x12

Explosive SL Bridge off Bench 3x12

Metcon

5 Rounds:

1:00 Cals Bike

1:00 Pushups

Rest 2 mins btwn rounds

Bike - 30-24-21-22-22 = 119

PU - 35-26-22-19-17 = 119

Glow 11.2 + Metcon

Power Snatch 5x1 @ 145# - 155# - 160# - 165# - 165#

Power Clean & Jerk 5x1 @ 180# - 190# - 200# - 205# - 205#

EMOM 12:  

Odd - 5 Strict Pullups

Even - 10 Devil Press 20#

Supine Cable Double Hip Flexion 3x10 @ 50#

Str + Metcon

1.  Hamstring Leans 3x10 w/ 20# DB

2.  Back Squat 

3x1 @ 315# w/ 5 sec hold in hole

2x2 @ 335#

3.  4 RFT:

20 Pushups

10 Supine Ring Pullups (feet on floor)

5 Burpee Pullups

9:16

*Rest 5 minutes

500 meter Row

2:14

4. 

Nordics 4x4

Machine Rows 2x10 wide, 2x10 narrow @ 75# 

Str/Aux

Bike 10 minutes easy/mod

3 sets:

Sorensen hold x 45 sec

Wall Sit hold x 1 min

3 sets:

Seated (on bench) Wide Hip Flexor Circuit - 5 Flutters + 5 Circles each direction x3

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) x10

Core Aux

Ab Wheel 3x10

DB Reach Under to extension 3x10 @ 15#

Behind the back DB curls supine on bench 3x20 @ 15#

Seated soleus raises 3x30 @ 1.5 pood KB

Glow 11.1 + Metcon

Power Snatch 3 @ 145#, 2 @ 155#, 3x1 @ 160#

Power Clean & Jerk 3 @ 180#, 2 @ 190#, 2x1 @ 205#

6 One Minute Rounds:

25 Double Unders

Max Burpees

*Rest 2 mins between

15-15-13-12-12-12

Metcon

FT:
Run 800 meters

25 DB Push Press, 45#

Run 400 meters

20 DB Push Press, 45#
Run 200 meters

15 DB Push Press, 45#

9:23

Glow 10.3 + Metcon

Depth Jumps

Power Snatch 3 @ 135#, 2 @ 155#, 3x1 @ 160#, 1 @ 155#

Power Clean and Jerk 6x1 @ 185# - 190# - 205# - 210# - 205# - 185#

Back Squat 2x3 @ 315# - 335#, EMOMx3 @ 365#

AMRAP 10:

5 Pullups

10 KTE

12 Goblet Squat, 1.5 pood

5R + 5

Glow 10.2

Power Clean 3 @ 185#, 2 @ 205, 2x1 @ 220# - 225#, 2 @ 205#

Power Snatch 2x2 @ 145# - 155#, 4x1 @ 160# - 170# - 175# - 155#, 2x2 @ 160#

Snatch Pull 5x2 @ 205#

Clean Pull 5x2 @ 245#

Front Squat 3 @ 225#, 2 @ 250#, 2x1 @ 265# - 280#, 2 @ 250#

Metcon

3 Rounds:

1 Min DB Hang Power Cleans, 45#

1 Min Double Unders

1 Min Pushups

1 Min Rest

115 - 102 - 80

Glow 10.1

Power Snatch 3 @ 145#, 2 @ 155#, 3x1 @ 160# - 170# - 180#

Power Clean & Jerk 3 @ 180#, 2 @ 190#, 2x1 @ 200# - 215#, 2 @ 185#

Snatch Deadlift 2x2 @ 205#, 3x2 @ 225#

Metcon

4 RFT:

Run 400 meters

50 air squats

13:40

*Wind brutal in one direction

Str

Weighted Bird Dogs w/ 15# DBs and MF 3 x20 sec each

Deadlift - one rep every 2 minutes

315 - 335 - 350 - 365 - 380 - 390 - 405 - 415 - 430

DB Jerry Curls - 15# - 10# - 5# Drop Sets

17-10-12

18-12-13

Glow 9.3

Seated Box Jumps

Power Snatch 3 @ 145#, 2 @ 155#, 1 @ 165#, 2 @ 155#

Power Clean & Jerk 2 @ 180#, 1 @ 190#, 3x1 @ 205#

Front Squat 2x3 @ 235# - 250#, 2x2 @ 265#, 2x2 @ 250#

2 Rope Rear Delt Face Pull 3x15 @ 35#

SA Rear Delt Cable Chops 3x15 @ 15#

Supine Cable Machine Hip Flexion 3x10 @ 50#

Metcon - Hammer Challenge

Max Bike Cals in 5 minutes

LT = 162 in 10 mins

102

Glow 9.2

1.  Power Clean 3 @ 195#, 2 @ 205#, 3x1 @ 215# - 220# - 230#, 2 @ 205#

2.  Power Snatch 3 @ 145#, 2 @ 155#, 5x1 @ 165# - 175# - 185# - 180# - 190# (PR), 2 @ 155#

4.  Clean Pull 5x2 @ 235#

5.  Snatch Pull 5x2 @ 195#

Metcon

3 RFT:

200 meter DB Farmer Carry, 45#

40 Back Extensions

40 Cals Bike

23:34

Str/Core

Yoga Core

MF Side lying hip IR/ER 3x15ea @ 5#

*Each leg all sets at once

Standing MF Hip Flexion continuous tension w/ hip open/close 2 x 30 sec each leg @ 45#

Glow 9.1

Power Snatch 3 @ 145#, 2 @ 155#, 2x1 @ 160#, 2 @ 155#, 3 @ 145#

Power Clean and Jerk 3 @ 180#, 2 @ 195#, 2x1 @ 205#, 2 @ 190#, 3 @ 180#

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

Str

Peterson Step Ups 4x10 @ BW

DB Bulgarian Split Squats 

2x8 @ 65# - 75#

1x6 @ 85#

1x5 @ 90#

Hip Flexors 150

Pedal Wheels 150

Glow 8.2

Power Snatch 2x2 @ 135# - 145#, 2x1 @ 155# - 160#

Power Clean and Jerk 2x2 @ 165# - 185#, 2x1 @ 195# - 205#

Metcon

24" Box jumps

Knee Jumps

Alternating Tabata DL (275#) and Burpee

LT = 134 @ 225#

94

Glow 8.1

Snatch Pull + PS + HPS

5 sets @ 115# - 125# - 135# - 145# - 155#

Clean Pull + PC + HPC

5 sets @ 155# - 170# - 185# - 195# - 205#

BB RDLs 4x8 @ 185#

Aux/Core

4 Sets:

Elbow Stand Pikes (feet on bench) x10

Knee Tuck Ups (on bench) x10

Side Crunch (on bench) x10ea

Parallette Shoot Through x8

DB Seated Rear Delt W Flys 4x20 @ 15#

Donkey Calf Raises (w/ belt) 4x20 @ 45# 

DB Super ROM lateral raises controlled eccentric 1x50 @ 10#

Metcon

FT:

30-20-10 Cals Bike

100 meter Bear Hug Carry, 100# DBall, after each set

8:24

Glow 7.3 + Metcon "Legs"

Power Clean 2 @ 185#, 4x1 @ 195# - 210# - 225# - 205#

Power Snatch 3 @ 145#, 2x1 @ 155# - 160#, 2 @ 155#

FT and Reps:

Back Squat 30 @ 135#

Rest 2 min

Back Squat 20 @ 205#

Rest 3 mins

Back Squat 10 @ 275@

Rest 4 mins

Back Squat max reps @ 315#

Total time = 12:29

Total reps @ 315# = 10

Metcon

Every 7 minutes x 3:

50 Cals Bike

40 Double Unders

20 GHD Situps

10 Pushups

4:43, 5:38, 6:36

Glow 7.2

Power Snatch 2 @ 145#, 4x1 @ 160# - 170# - 155# - 175#

Power Clean & Jerk 5x1 @ 180# - 190# - 200# - 210# - 185#

Front Squat 3 @ 225#, 2x2 @ 250# - 265#, 3 @ 235#

Metcon

AMRAP 20:

30 Burpees

20 KBS, 1.5 pood

10 50' Shuttle Runs (25' and back)

3R + 30 + 4

Str (Glow 7 aux)

DB butterfly 3x20 @ 25#

Seated cable pancake 3x20 @ 40#

Snatch Pull 2x3 @ 155# - 165#, 2x2 @ 175# - 185#, 1 @ 195#

Clean Pull 2x3 @ 205#, 2x2 @ 215# - 225#, 1 @ 240#

BB Rows shin to gut 3x8 @ 185#

Jerk 4x1 @ 155# - 170# - 185# - 185#

Smith Machine Reverse Deficit Lunges 3/1/x/1 2x6ea w/ only BB

*back leg off ground the whole time

Supine Cable Double Hip Flexion 2x10 @ 50#

Glow 7.1

Hang Power Snatch 3 @ 135#, 2 @ 145#, 2x1 @ 155# - 160#

Power Clean 3 @ 185#, 2 @ 205#, 2x1 @ 195# - 215#, 2 @ 205#, 2x1 @ 200# - 220#

Push Press 3 @ 165#, 2 @ 175#, 2x1 @ 185# - 205#

Back Squat 3 @ 315#, 2 @ 340#, 1 @ 360#, 2 @ 340#, 1 @ 360#, 3 @ 315#

Core

3 Sets:

Hollow Hold w/ Chest Toss, 25# x 20

Kneeling Rotational Slam Balls, 25# x 10ea

Russian Twists, 25# x 20ea

Bent Knee Reverse Crunches w/ Med Ball btwn knees, 10# x 10

Str/Sta

Deadlift - one rep every 30 secs for 15 minutes @ 365#

Glow 6.3

Power Snatch 3 @ 135#, 2 @ 155#, 2x1 @ 160# - 170#, 2 @ 135#

Power Clean and Jerk 2 @ 180#, 4x1 @ 190# - 200# - 205# - 185#

Front Squat 3 @ 225#, 2 @ 250#, 2x1 @ 265# - 280#

Metcon - Excavator Challenge

FT:

30 DBall Cleans, 150#

LT = 5:53

5:22

Metcon - Flight Simulator

 For Time:
Unbroken Double Unders from 5 to 50 then back down to 5 by 5s.
*Must break between each set but not during

LT = 21:21 in 2014

21:06

*Despite breaks at 40/45 and TWICE at 49/50

Glow 6.2

Power Clean 2x2 @ 185# - 200#, 2x1 @ 210# - 220#

Power Snatch 3 @ 135#, 2 @ 155#, 2x1 @ 160# - 170#, 3 @ 135#

Snatch Pull 3 @ 155#, 2x2 @ 165# - 175#, 1 @ 185#, 3 @ 155#

Push Press 3 @ 165#, 2x1 @ 185# - 195#

Half Kneeling Single Arm Press

2x6 @ 1 pood KB

2x6 @ 45# DB

Glow 6.1

Couch Stretch Pulses 3x20

Hang Power Snatch 3 @ 135#, 2x1 @ 155# - 160#, 3 @ 135#

Power Clean 3 @ 185#, 2 @ 195, 2x1 @ 205# - 215#, 3 @ 185#

Clean Pulls 3 @ 205#, 2 @ 225#, 1 @ 240#, 3 @ 205#

Back Squat 3 @ 315#, 2 @ 340#, 2x1 @ 360# - 375#, 3 @ 315#

Hamstring Leans 3x8 w/ 20# DB

Nordics 3x5

Metcon

AMRAP 15:
20 GHD Situps

40 Air Squats

30 Cals Bike

3R + 14

Metcon - Slingshot Challenge

Max One Arm DB Hang Power Snatch, 45#

*10 min cap

*can only switch hands once

*over once DB is dropped

*can only rest while holding in one hand, OH or straight down

Right 62 @ 2:35

Left 51 @ 4:46

Total = 113

Str

Poliquin Step Ups 5x15 @ BW - BW - 45# - 65# - 75#

Booty Sprout Hip Thrusts 4x20 @ 2 heavy

Donkey Calf Raise (belt) 4x20 @ 45#

Metcon

15-12-9-6-3 FT:

Deadlift, 275#

Burpee Pullups

13:53

Reverse Hypers 3x10 @ 180#

Supine Machine double Hip Flexion 3x10 @ 50#

Glow 5.3

Power Snatch 2x2 @ 145# - 155#, 1 @ 165#, 2 @ 145#

Power Clean & Jerk 2 @ 180#, 3x1 @ 190# - 205# - 185#

Snatch Pull 3 @ 155#, 2x2 @ 160# - 165#, 1 @ 175#, 3 @ 155#

Snatch Deadlift 5 @ 205#, 2x3 @ 225#

Metcon

3 RFT:

100 Double Unders

20 Burpees

11:58

Glow 5.2

Hang Power Clean 2 @ 175#, 3x1 @ 185# - 200# - 175#

Power Snatch 3 @ 145#, 2 @ 155#, 1 @ 165#, 3 @ 145#

Clean Pull 3 @ 195#, 2x2 @ 205# - 220#, 1 @ 230#, 3 @ 195#

Front Squat 3 @ 235#, 2 @ 250#, 2x1 @ 265# - 275#, 3 @ 225#

L Sit Press 3x10 @ 65#

QL Raises 3x10 @ 30# DB

Metcon

In a 12 minute window:

75 Wall Balls, 10', 20#

60 Cals Bike

Max Burpees

35

Glow 5.1

Hang Power Snatch 2x2 @ 145# - 155#, 1 @ 160#, 2 @ 135#

Power Clean 3 @ 185#, 2 @ 200#, 1 @ 210#, 3 @ 185#

Jerk 2 @ 175#, 3x1 @ 185# - 195# - 175#

Back Squat 3 @ 315#, 2 @ 340#, 2x1 @ 360# - 370#, 3 @ 315#

Strict Pullups 5x6

Metcon

Tabata Med Ball to Toes, 20# (L+R=1)

Tabata DB Floor Press, 45#

Tabata Squat Jumps

Tabata Single Unders

*no rest btwn

51-68-94-389

Aux

Supinated/Pronated Grip Shoulder Extension Press Backs 3x10 @ PVC + 5#, 2x5 @ 45# BB

Short Banded Abduction to V-Up 3x15

Big Toe Flex/Ext w/ Resisted Abduction 2x25 

MF Bent Leg Hip Extension continuous tension (prone on bench) 1 set x 1 minute @ 15#

Metcon

3 RFT:

10 Devil Press, 15#

20 KBS, 1.5 pood

30 Back Extensions

5 DBall Cleans, 100#

LT = 11:35

10:51

Metcon

1 Min DUs

1 Min Pushups

1 Min Air Squat

2 Mins DUs

2 Mins Pushups

2 Mins Air Squat

3 Mins DUs

3 Mins Pushups

3 Mins Air Squat

Total reps = 577

Glow 4.3

Banded Flutter Kicks

SL Lateral Jumps onto box

Power Snatch 3 @ 145#, 2 @ 155#

Power Clean & Jerk 3x1 @ 180# - 190# - 190#

Snatch Pull 3 @ 155#, 2x2 @ 165# - 175#

Snatch Grip Deadlift 3 @ 225#, 2x2 @ 275#

Banded Hip Thrusts 4x20 @ 2 red

Supine Machine double hip flexion 4x12 @ 40#

Str

Tib Bar 5x20 @ 25#

Donkey Calf Raises (belt) 5x20 @ 45#

Forearm Roller:

Flexion 4 sets @ 15#

Extension 4 sets @ 5#

Glow 4.2

Hang Power Clean 2x2 @ 165# - 175#

Power Snatch 3 @ 135#, 2x2 @ 145#

Clean Pull 3 @ 195#, 4x2 @ 205# - 220# - 205# - 220#

Push Press 3x3 @ 170#

Front Squat 3 @ 225#, 2x2 @ 235# - 250#, 2x1 @ 235# - 250#

Metcon

10-8-6-4-2 FT:

DB HPC + Press, 45#

Burpees

4:41

Glow 4.1

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

Power Clean 3 @ 175#, 2x2 @ 190#

Jerk 3 @ 155#, 2x2 @ 175# - 165#

Back Squat 3 @ 315#, 2x2 @ 335#

Press 3x3 @ 165#

BB RDLs 3x5 @ 225#

Metcon

 Bike Max Cals in 10 minutes

LT = 146

162

Glow 3.3

Power Snatch 2 @ 145#, 2x1 @ 155# - 165#, 2 @ 145#

Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 200# - 180#

Snatch Pull 3 @ 145#, 2x2 @ 155# - 165#, 1 @ 175#, 3 @ 145#

Deadlift 2 @ 365#, 3x1 @ 385# - 405# - 365#

Aux/Core

Reverse Sled 10 minutes @ 45#

Yoga Core

Aux

Explosive Split Squats 3x6

Banded Reverse Nordics 3x8

DB External Rotator 3x10 @ 10#

Half Kneeling Band Resisted ER w/ DB Press 3x10 @ 15#

Full GH Raises 4x8

Donkey Calf Raises (w/ belt) 4x20 @ 45#

Glow 3.2

Hang Power Clean 2 @ 170#, 2x1 @ 185# - 200#, 2 @ 175#

Power Snatch 3 @ 135#, 2 @ 155#, 1 @ 160#, 2 @ 145#

Clean Pull 3 @ 195#, 2x2 @ 210# - 220#, 1 @ 230#, 3 @ 195#

Push Press 3 @ 175#, 2x2 @ 180# - 190#, 3 @ 175#

Front Squat 3 @ 235#, 2 @ 250#, 1 @ 270#, 3 @ 225#

Metcon

AMRAP 10:

9 Sumo DLHP, 95#

35 Double Unders

7R + 5

Glow 3.1

Power Snatch 3x2 @ 135# - 135# - 145#, 1 @ 155#

Power Clean 3 @ 185#, 2 @ 200#, 1 @ 210#, 3 @ 185#

Jerk 2 @ 155#, 3x1 @ 175# - 185# - 195#

Back Squat 3 @ 315#, 2 @ 340#, 3x1 @ 360#, 3 @ 315#

SL BB RDLs 3x4ea @ 135#

Press 3 @ 165#, 2 @ 170#, 2x1 @ 180# - 185#

Metcon

AMRAP 12:
25 Cals Bike

50 Double Unders

4R + 3

Glow 2.3

Power Snatch 3 @ 145#, 3x2 @ 155# - 145# - 145#
Power Clean and Jerk 2 @ 180#, 2x1 @ 190#, 2 @ 180#

Snatch Pull 3 @ 155#, 2x2 @ 160# - 165#, 2x3 @ 155#

Snatch Grip Deadlift 3x3 @ 225# - 275# - 275#

VMO Squats 3x10 @ 1 pood (pause @ bottom)

Banded Knee Extensions 3x25 red band

Aux

Reverse Sled x 5 mins @ 45#

Sta

Accumulate 2 minute L Sit

For every break, 150 single unders

11:57

:40, :20, :22, :20, :13, :5

*Miscounted last set :13 instead of :18

Aux

EMOM 6:  Bike Breath Holds

15, 10, 10, 10, 10, 10 

Supinated Grip Curl and Press 4x8 @ 45#

Reverse Pushup (elbows on bench) 4x8

Rotator Cuff exercises

Glow 2.2

Hang Power Clean 3x2 @ 175# - 185# - 175#

Power Snatch 3 @ 135#, 4x2 @ 145# - 155# - 155# - 155#

Clean Pull 1x3 @ 195#, 5x2 @ 205# - 220# - 205# - 220# - 195#

Front Squat 3 @ 235#, 5x2 @ 250# - 265# - 250# - 265# - 235#

Push Press 3x3 @ 155# - 170# - 180#

Supine machine double hip flexion 3x15 @ 35#

Nordics to incline 2x6, 2x2

Donkey Calf Raise (belt) 4x20 @ 45#

Str/Aux

SL Hip Hinge kickstand w/ big toe band resisted flexion (heel down and up) 4x5

MF Hip Flexors

10 @ 45# 

8 @ 55#

6 @ 65#

Copenhagen Holds 3 x 30 sec