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