30 April

Training (7a)

0:00
80 Cal Assault
30 PC (155)
10 Muscle-Ups

10:00
20 PC (185)
80 Cal Assault
10 Muscle-Ups

20:00
10 Muscle-Ups
10 PC (225)
80 Cal Assault

*4:00
*3:40
*3:27

= 11:07

29 April

Training (3p)

A. 
Build to a heavy Squat Clean + Front Squat
*285#

B. 
Every 2:30 for 8 Rounds
250m Row
15 Push Press (135)
*Complete, U/B On Rounds 1,2,8. 

27 April

Training (2p)

A. 
With Bird vs. Baity/Grayson
100 Cal Assault Bike
100 Over The Box Jumps (24)
100 Jump Squats
200 DU's
100 Jump Squats
100 Over The Box Jumps
100 Cal Assault Bike
*18:15

26 April

Training (2p)

Worked out With Jason Benham

1:00 Assault Bike For Max Cals 
:30 Seconds Rest
1:00 OHS (95)
:30 Seconds Rest
1:00 Row (Cals)
:30 Seconds Rest
1:00 Strict Press (95)
:30 Seconds Rest 
x3

*258 Reps

25 April

Training (2p)

With Baity

A. 
100 Wallballs
50 Muscle-Ups
50 Clean and Jerks (195)
*14:51

B. 
50 Yard HS Walk
100 C2B Pullups
50 Yard HS Walk
*11:31

23 April

Training (8a)

Tested Saturday Group WOD

On a 5:00 Running Clock
400m SB Run
1 Max Set of Clean and Jerks (95)
400m SB Run
1 Max Set of DU"s
400m SB Run
1 Max Set of Thrusters (95)
400m SB Run 
W/Remaining Time from 28:00
25 Wallballs
25 Box Jumps
25 Yard Wheelbarrow
500m Row

22 April

Training (2p)

With Baity

30-20-10
Row
400m Run
Assault Bike

P1 rows 30 cals, then runs 400m, then does 30 Assault Bike and so on. P2 can start the row right after P1 gets off the row. 

*12:48

19 April

Training (2p)

Had a good group that trained, was fun to have 6 or 7 people get back to it again. 

A. 
Teams of 2:
6 Rounds For Time:
20 Cal Assault Bike
15 T2B
10 DB Snatch (70)
*6:46

B. 
Teams of 2:
50 Tire Flips
50 Strict HSPU
50 Strict Pullups
50 Strict HSPU
50 DBall Cleans (150)
*18:10
*Strict HSPU Crushed my world.....

18 April

Training (2p)

Worked Out With Kyle and Baity

A. 75 Power Snatch (185)
50 Rope Climbs
75 Squat Clean Thrusters (185)
*20m Cap (Finished 40 Squat Clean Thrusters)

B. 50 GHD's (1 person at a time)
75 Muscle-ups
100 OHS (155)
*11:55

16 April

Training (7a)

Tested the Team WODs For The Morning

A. 
150m Row Then Complete:
1 Power Clean - 3 Hang Squat Cleans - 1 S2O
6 Complexes Total For Load and For Total Time with a team of 3
*185/215

B. 14m Amrap:
60 Wallballs
50 T2B
40 Over The Box Jumps
30 Heavy Slamballs
20 Burpees To High Target
10 Yard HS Walk
With Remaining Time, AMRAP:
12 Cal Assault Bike 
1 Suicide (0-25-0-50)
*6 Rounds

12 April

Training (2p)

A. Squat Clean and Front Squats Every 90 Seconds
*1+3, x2
*2+2, x2
*3+1, x2
*4, x1

B. Deadlift
4x2 then 4x3
*345 for all

C. 5 Rounds
20 Cal Assault Bike
7 Bench Press (205)
*60 seconds/60 seconds/60 seconds/65 seconds/75 seconds

11 April

Training (12p)

Jumped in with the Noon Class

A1. 6x3 Front Squats @ 225#
Rest 20 Seconds
A2. 30 Second Glute Bridge

B. Partner Work
1,500m Row
50 Box Jumps
400m Slamball Run
50 FR Lunges (115)
2 Laps Plate Push
*12:14

9 April

Training (7a)

Tested the Group WOD

8m Stations

1. Tic - Tac - Toe
*Used Plate Pushes

2. 8m Amrap of:
3 PC - 3 FS - 3 PJ (155)

3. 50 Cal Row
    50 Cal Assault Bike

Then

    50 T2B
    50 Hang Squat Cleans (135)

Then
  
    50 Heavy Wallballs
    50 Heavy Slamballs

*Completed 1 Round

4 April

Training (2p)

A. Find 1RM Front Squat
*315
Failed 330#
*This is where I can feel the biggest difference from not training. My strength has dropped off quite a bit. Once things slow down on the building side, it will be good to get back into a solid strength progression. 

B. 20m Amrap:
20 Thrusters (135)
20 Pullups
20 Burpees
*4 Rounds
*This was as painful as I remembered it to be. 

2 April

Training (7a)

With A Team of 4 (Justin/Ryan/Mosely)

5m Stations:
120 Cal Assault Bike

Suicide Slamball Runs (300 Yards)

Amrap (10 U/B Heavy WB / 10 U/B Heavy Swings / 10 Cal Row)

200-400-400m Partner Sprints

Thrusters at 75% Avg Bodyweight. 

*tested this workout for the group class. Was pretty fun, not terrible because of the teams of 4 but still got a pretty good workout. 

1 April

Training (3p)

With A Team of 2 or 3: (Baity)
100 Cal Assault Bike
100 S2O (155)
100 T2B
100 DL (135)
50 Cal Assault Bike
50 T2B
50 DL
50 1-Arm DB Snatch (70)
*22:42

This was much worse than I was expecting. Classes did this with 3 people...not expecting as big of a difference with only 2...I was wrong. Very wrong.