Aux Mob

PVC Single Side Banded Rotations

T Spine Standing Forward Bend Cat Cow w/ weight belt + 25#

Kneeling Saxon Side Bends w/ PVC

Squat Rack Mobility:

Hanging Side Bend

Javelin Thrower Stretch

Single Sided Hanging Cobra

Active Hip Extension

Standing Alt Back Bend Touches

Swing to Back Bend

Drop Ins

Str Aux

Straddle Hip Flexor Leg Lifts 3x10

Straddle Jefferson Curls w/ Single DB 3x10 @ 15#

3 Sets:

Alt Cossack w/ 5# DB x5ea

Staggered Stance DL to Muscle Clean w/ 15# DBs x 6ea

Squat Pivot Press w/ 10# DBs x 5ea

MF Iso Hip Flexion Hold w/ Hip ER @ 10# x 1 minute ea

Metcon

3 RFT:

800 meter Run

80 Air Squats

19:48

*30 deg and windy af 

Str

Hip Flexor Pulses 3x20

DB butterfly 3x20 @ 25#

Seated cable pancake 3x15 @ 40#

EMOM 10:

Strict Pullups x 3

Clean Pull 5x3 @ 185#

Snatch Pull 5x3 @ 155#

BB Rows shin to gut 3x6 @ 175#

Supine Cable Double Hip Flexion 3x12 @ 50#

Reverse Hypers 3x12 @ 140#

Aux Str

Heel Elevated Banded Squats 3x10 @ green

Banded Elephant Walks 3x15 @ thin red

Banded Reverse Lunges 3x8 @ green

Banded Knee Extensions 3x30 @ green

MF Seated Hip Flexed Knee Extensions 3x25 @ 5#

Metcon

10 RFT:

4 DBall Cleans, 100#

10 Cals Bike

10:45

Hike steamboat springs

Metcon CF steamboat springs

3 RFT:

10 Shuttle Run (25' and back), touch floor with hand, both feet beyond line

100' Walking Lunge, single DB, 50#

1 minute Wall Sit, ok to break up

13:09

Ruck

Walk 20 minutes w/ 20# vest

Str/Aux

SL Step Downs 3x10 @ 15# DBs

Banded SL Hip Thrusts 3x15 @ green

Banded Side Clam Raise w/ straight leg hip abduction 3x10 @ mini blue

Side Lying Banded Hip adductions 3x15 @ thin mini blue

Scarecrow DB Floor Press 3x8 @ 45#

Metcon

Each interval AFAP:

GHD Situps x 30

20 Cals Bike

Double Unders x 100

20 Cals Bike

120 meter Farmer Walk, 45# DBs

20 Cals Bike

Front Plank x 90 sec

20 Cals Bike

*Rest 2 minutes between each interval

Total time = 17:39

Work time = 11:39

Metcon

30-20-10 FT:

KBS, 1.5 pood

KB Goblet Squat, 1.5 pood

5:18

Aux

3 Sets:

Supine 90 degree Shoulder ER to IR x12 w/ 45# BB

Incline Bench Supported Shoulder Rotations x10 w/ 2.5# plates

Bent Over BB Shoulder Extensions x8 w/ 45# BB

3 Sets: 

BB Jefferson Curls x6 @ 135#

Stability Ball Band Resisted Spine Extensions x12 @ red