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