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