31 August

Training (1p)

Crowder came by and we hit a conditioning workout together for the first time in probably 4+ years. 

100 Cal Assault Bike
*Every 20 Cals, complete 20 Heavy KBS
100 Cal Row
*Every 20 Cals, complete 10 Over the rower burpees
*18:31

Felt pretty good to get back at it, will rest tomorrow and then be full strength by Friday. 

30 August

Training (3p)

Took it really easy today. 

A. 10-1 Strict Press (95#)

B. 10-1 Barbell Row

30 August

Training (3p)

Took it really easy today. 

A. 10-1 Strict Press (95#)

B. 10-1 Barbell Row

31 August

Training (3p)

Took it really easy today. 

A. 10-1 Strict Press (95#)

B. 10-1 Barbell Row

24 August

Training (3p)

A. Poured Concrete In Dance Studio For About 2 Hours.....solid warm-up

B. 28m EMOM
Min 1: 6 Burpee To High Target

Min 2: 20 Yard Seal Walk

Min 3: 15 Cal Assault Bike

Min 4: 20 Z-Press

*Complete

23 August

Training (2p)

A. 12m EMOM
Even: 30 Wallballs
Odd:  Rest
*Completed

B1. 5 Push Jerks (185) (2 second hold overhead)
Rest 10 seconds
B2. 5 Bench Press (185) (3 Second Hold On Chest)
Rest 3m, x4

C. With a partner:
20 Rounds Alternating Of:
10 Cal Assault Bike
40 Double Unders
*19:00
*5 Burpees for every mistake on du's during rest time. (1 mistake). 

D. 8 Rounds Tabata Mash
-Curls (75#)
-KB Shrugs (2 Pood)
*Complete
*Needed a little meathead time today. 

22 August

Training (3p)

A. Back Squat 5x5
*275/295/315/325/325

B. 50 Yard Prowler Sprint (50#)
Rest 1m, x10

C. Row 3m @ 1:40 Pace
Rest 2m, x2
*1:39.8
*1:39.9

20 August

Training (7a)

Tested Out Team WOD For Class

For Time:
2m Wall Facing HS Hold
2m Plank Hold
400m KB Carry
Then: 
Barbell Olympics
50 Deadlifts
10 Synchronized Bar Facing Burpees
50 Hang Power Cleans
10 Synchronized Bar Facing Burpees

50 Push Jerks

10 Synchronized Bar Facing Burpees

50 Thrusters

10 Synchronized Bar Facing Burpees

50 Cal Assault Bike

*18:45

*135/95

19 August

Training (330p)

Part A. 
15m EMOM
Min 1: 14 Cal Row

Min 2: 6 OHS (135)

Min 3: 1 Lap Bear Hug Carry (50#)
*Add 1 Rep OHS and 1 Cal Row Each Round
*Complete

Part B. 
15-12-9-6-3
Heavy WB (30)
T2B
Then: 
20 Burpee Box Jumps
*5:45

17 August

Training (2p)

A. 3x10 Front Squats
*Start Each Set With 8 Jump Squats
*Place x 4 seconds = Penalty delay for Part B. 
*205/205/210

B. 3m Amraps/2m Rest b/w
40 Du's
6 Clean and Jerks (135)
Then: 
10 Cal Row
6 Over The Rower Burpees
Rest 2m, x2
*164 Reps
*48 Reps
*161 Reps
*48 Reps
*421 Reps Total

15 August

Training (2p)

A. BB Single Arm Suitcase DL
*145# for all
*6 Reps per side
Rest 3:30, x3
*Complete 6-8 strict pullups immediately following deadlifts

B. 
With a partner:
50 HSPU
*Must hold 225# DL to work
40 Front Squats (135)
*Must hang from pullup bar to work
30 S2O (135)
*Must hold HS to work
20 Synchronized BFB
400m SB Run
*11:21 With Derick

14 August

Training (2p)

A1. 10 Over The Box Jumps (24)
A2. 20 Yard Seal Walk
A3. 180 Yard Shuttle
Rest 3m, x3
*1:12
*1:11
*1:05

Part B. 
3m Max Cals Assault Bike
Rest 60 Seconds
3m Max Thrusters (95)
Rest 60 Seconds
3m Max Heavy KBS
Rest 60 Seconds
3m Max Trips (20 Yards w/50# Ball) (x # of trips by 4)
*60 - 46 - 52 - 84 = 242 Reps

13 August

Training (7a)

In teams of 2:

Suicide Relay

*Full

*As Soon as Last Team Member Through, 1st Rower Can begin

Row Sprint

*180/140 Each

Bear Crawl Relay With Hands on Sliders

*1 Lap Each

Plate Push Relay

*1 Trip Each

Squat Jump Relay

*20 Each

*9:51

Then:

With a 16m Clock

400m FW (Red/Blue)

*IF KB's touch the ground, 20 burpees each

W/Remaining Time:

AMRAP

20 1-Arm KB Swings (Red/Blue​)

20 Dbl FR Lunges in Place

20 1 Arm - KB Thrusters (Red/Blue)

20 Burpee Box Jumps (30/24)

*3+71

12 August

Training (2p)

Jumped in and hit the class WOD:

For Time:
400m Run
21 U/B OHS (135)
15 U/B Power Cleans (135)
9 Burpee Muscle-Ups
400m Run
*8:01

Re-tested the Challenge for Next Week:
Teams of 4 (Baity/Derick/Steve/Tanner)
2k Row For Time
*5:47

11 August

Training (11a)

First Thursday training in probably 3+ years....

3m Stations/2m Rotation
-Prowler Trips (15 Yards/90#)
*14 Trips

-Assault Bike
*56 Cals

-Bear Hug Carries (50#/15 yard trips)
*20 Trips

-Back Squats (135)
*48 Reps

Rest 10m

As A Team of 3
2k Row For Time:
*6:19

10 August

Training (2p)

With a partner:

18:00 - 16:00
Max Cals Assault Bike
*75

16:00 Amrap
20 KBS (1.5)
20 Over The Bar Burpees
20 Thrusters (95)
20 Cal Row
*3+54 Reps

Did this with Ben

9 August

Training (230p)

A. With a 3m Clock:
500m Row
Max Z-Press With Remaining Time
Rest 3:30, x3 (1 burpee for every second over 1:35 pace)
*52 Reps
*41 Reps
*38 Reps
= 131 Reps Total (No burpees)


B. EVERY 3M FOR 15M
3 DL - 2 HSC - 1 SC -1 PUSH JERK SCORE IS 5 LOADS COMBINED. IF SUCCESSFUL, YOU MUST GO UP IN WEIGHT. MEN MUST GO UP MINIMUM OF 10, WOMEN MINIMUM OF 5#. YOU CANNOT DECREASE WEIGHT AT ANY POINT. MISSED LIFTS CAN BE MADE UP WITHIN 3M TIME PERIOD.

*190

*215

*225

*235

*250

=1,115# Total

8 August

Training (2p)

A. Back Squats (5x5)
*285/285/305/305/305

B. 12m EMOM:
Even: 100 Yard Suitcase/OHD KB Carry (1.5)
Odd:  15 Yard Seal Walk

C. 20 Rounds
10 Sec Assault Bike @ 1200 Watts
50 Seconds Slow Spin
*Complete

6 August

Training (7a)

9m EMOMs

EMOM 1: 
Cal Assault Bike
6-8-10-12-14-16-18-20-22
Body Facing Crawl Thru Jump Overs
6-6-6 / 4-4-4 / 2-2-2

EMOM 2: 
Cal Row
6-8-10-12-14-16-18-20-22
1 Lap/1 Lap/1 Lap - 1 Trip - 1 Trip - 1 Trip / 0-20-0 (x3)

EMOM 3:
9-8-7 / 6-5-4 / 3-2-1
TnG Power Clean
10-10-10 / 12-12-12 / 14-14-14
U/B WB

*Complete

TIEBREAK:
Squat Jumps On The 30 Seconds
4-6-8-10-12-14-16-18-20

5 August

Training (3p)

A. 
With a partner: 
6-10 Yard Trip Prowler Push (180#)(Vertical - Low Horizontal)
Then: 
120m Row Each (1 at a time)
Rest 3m, x3
*1:26/1:30/1:36
*4:32

B. 
3 RFT:
15 Back Squats (155)
10 C2B
5 Thrusters (155)
200m Run
*8:26

3 August

Training (2p)

A. Build to a moderate load of each: Hang Snatch - Squat Snatch
*Hang Snatch 215#
*Snatch 225#

B. EMOM for as long as possible
-Rowing (Cals)
-Heavy Swings
-DL (205)
6-6-6/9-9-9/12-12-12/15-15-15/18-18-18/21-21-21/24-24-24
*17m+14 DL (Round of 21 DL)

2 August

Training (2p)

Class WOD with DP

2 Rounds NFT:
-8 GH Raises
-8 Super D Sit-Ups
-8 Crossover KB Lifts
-30 Second Hollow Rock
*Complete

Then With A Partner:

With a 20:00 Clock Counting Down:
20:00 - 12:00
*Find Team 1RM "Round of DT"
*225 - Steve
*175 - DP

12:00 - 0:00
AMRAP:
10 OHS (135)
10 Synchro BFB
10 PC 
50 Yard WheelBarrow (25 Out and Back)
*3+31 Reps

2 August

Training (2p)

Class WOD with DP

2 Rounds NFT:
-8 GH Raises
-8 Super D Sit-Ups
-8 Crossover KB Lifts
-30 Second Hollow Rock
*Complete

Then With A Partner:

With a 20:00 Clock Counting Down:
20:00 - 12:00
*Find Team 1RM "Round of DT"
*225 - Steve
*175 - DP

12:00 - 0:00
AMRAP:
10 OHS (135)
10 Synchro BFB
10 PC 
50 Yard WheelBarrow (25 Out and Back)
*3+31 Reps

1 August

Training (3p)

Class WOD

A1. Front Squat
4 Reps @32X1
Rest 10 Seconds
A2. Back Squats
8 Reps As Aggressive As Possible Out of Bottom
*205/225/245

B. "Unfair Fight Gone Bad"
-Assault Bike (Cals)
-Thrusters (45/35)
-Over The Box Jumps (24/20)
-200m Run (-15 If you don't finish)
-T2B
*232 Reps