28 November

Training (3p)

Back is almost back to normal, took it easy for another day. 

A. Back Squats; 3x10
Rest 3:30 b/w
*185 For All

B. 10-1
2x Ass Bike Cals
OHS (95)
Pullups
Box Jumps (24)
*19:45

26 November

Training (430a)

Back still sore from last week. Alarm at the gym went off at 430a so once I got to the gym, decided that I might as well workout. 

100-10
10-100
Row Cals
Assault Bike Cals
100 Cal Row - 10 Cal Bike
90 Cal Row - 20 Cal Bike
Etc. Etc. 
*86:31

23 November

Training (3p)

A. 30 Minute Assault Bike

21 November

Training (3p)

Back has been sore for a few days, will take it easy this week and hopefully after Thanksgiving will be back to normal. 

A. 10-1 Bench Press
     1-10 Strict Pullups
     *185#

B. DB Work

19 November

Training (7a)

PART 1:​

WITH A TEAM OF 3-4

14M AMRAP:

16/8 CAL ASSAULT BIKE

1 SNATCH

1. ANY MISS IS 10/5 CAL PENALTY ON ASSAULT BIKE BY PERSON THAT MISSED  THE REP

​2. SCORE IS TOTAL LOAD LIFTED DURING THE 14M

3. TEAM CAN CHANGE LOAD FOR PERSON DOING THE ASSAULT BIKE

4. P1 COMPLETES ASSAULT BIKE + SNATCH AND THEN ONCE THE SNATCH OR THE PENALTY IS COMPLETE, P2 CAN BEGIN. 

*Team of 3, 13 Lifts

PART 2: 

FOR TIME:

50 T2B  (1 PERSON HOLDING HS HOLD IN ORDER TO WORK)

1 TRIP SEAL WALK​ (CAN SWITCH HALFWAY ONLY)

50 PULLUPS (1 PERSON MUST BE HANGING FROM BAR)

1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)

50 CAL ROW (EACH TEAM MUST HOLD 50/30# SLAMBALL IN BEAR HUG)

*ANYTIME BALL ROTATES, ROW MUST ROTATE

1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)

800M SLAMBALL RUN (30)

*12:20

18 November

Training (230p)

A. EMOM For 12m
3 TnG PC (185) + 10 DL
*Missed 2 Rounds

B. 3 Rounds
400m Run
50 Air Squats
*10:55

16 November

Training (3p)

A. Tempo Back Squats 
8 reps at 31X1
Rest 30 Seconds
1 Arm KB Step-Ups (8 Each leg)
Rest 3m, x3
*185 - 205 - 235
*1.5 / 1.5 / 2

B. 7 Sets For Total Time
7 U/B Thrusters (95)
7 Over The Bar Burpees
180m Row
*14:41 

15 November

Training (230p)

A. "Deck of Cards"
Station 1: Ski-Erg
Station 2: Burpee Over The Box
Station 3: Row
Station 4: Assault Bike
*4 of us started at different stations and we picked one card. We did that many reps or cals on whatever station we were at and then rotated. Whoever finished their station last had to do 5 T2B. It took us a few rounds to realize that the way we set it up meant that there would be 54 rounds of this (2 Jokers). It turned into a bloodbath pretty quick. To give you an idea of how painful it got, Moseley was projectile vomiting after round 20 of 54. 
*82:45
There was a spot that I actually got worried that the timer was going to time out at 99:99 before we would finish. Luckily we finished with 17 minutes to spare.

14 November

Training (2p)

A. Used the Class WOD as a warm-up
15m EMOM:
Min 1: 150 Yard Suicide
Min 2: 14 Cal Row
Min 3: 1 HPS + 5 OHS (115)
*Complete

B. 7 Mile Assault Bike
*Every Time You Switch, Complete 5 S2O (185). Increase 1 rep every time. 
*22:40

12 November

Training (7a)

A. Slamball Suicide Buy-In
Then 4 RFT:
500m Row
15 Thrusters (115)
15 Heavy Slamballs
15 Bar Facing Burpees
*Couldn't remember our time
*Team of 3

B. 15m AMRAP
5 Mile Bike, then with remaining time:
6 HPC (135)
9 Wallballs
12 Heavy Swings
*Couldn't remember our score

11 November

Training (230p)

A. 10m EMOM
40 DU's + 10 Pushups on KB's
*Complete

B. Zercher Squat
*3x7
*135

C. Team of 3
75 Heavy WB
30 Power Snatch (155)
75 Heavy WB
*6:45

D. 50 Yard FW (2)
*Every 10 Yards, complete 10 Shrugs
*Complete

9 November

Training (3p)

A. Assault Bike 
1m @ 200 Watts
1m @ 300 Watts
1m @ 400 Watts
x5
*168 Cals Total

B. With a group of 3:
1 At a time completes:
80 DU's or 50 Zeus DU's (2/6 Rounds With Z)
10 TnG Power Cleans (135)
*6 Rounds Each

8 November

Training (230p)

A. OHS
5 Reps @ 33X1
10 Second Hold OHD
5 Reps, No Tempo
*155 - 170 - 185

B. 12-8-4
Hang Squat Cleans (155)
C2B Pullups
Bar Facing Burpees
*4:04

7 November

Training (2p)

A. 4x10 Back Squats
*215 - 245 - 265 - 285

B. With A Partner
10 HSPU
20 Yard Out and Back Seal Walk
30 WB
40 Heavy KBS
80 Cal Row
40 Heavy Swings
30 WB
20 Yard Out and Back Seal Walk
10 HSPU
*8:48

5 November

Training (7a)

Tested Class Workout

350 Cal Assault Bike For Time

*Find 2 Heaviest Loads For Complex:
1 DL - 4 HSC - 4 FS - 4 PJ
*185 - 205

*21:34
*Did with a team of 2 (Besser)

2 November

Training (2p)

A. EMOM for As Long As Possible
Even: 10 Pullups - 10 Pushups - 15 Air Squats
Odd: 5 Power Snatch, next minute 5 Clean and Jerks (135)
*17 Rounds

B. Back Squats
4x5, moderate
*Complete
*275ish

1 November

Training (1p)

A. EMOM for 10m
5 S20
*155/155/165/165/185/185/205/205/205/225

B. Shuttle Sprints
Zeus DU's
*10-20-30-40-50
*Must be u/b