31 December

Training (7a)

Tested Group Class Workout

5m Amraps/2m Rest B/W Stations

Station 1

5m Amrap of:

Slamball suicides

0-25-0-50-0

1. SCORE IS NUMBER OF SUICIDES (X2)

2. 30/20# BALL

Rest 2m

Station 2

5m Amrap of:

5 OHS (135/85)

10 BFB

15 Statue Of Liberty (35/25)

1. SCORE IS TOTAL # OF REPS

2. 1 ABMAT AND 1 PLATE PER TEAM. 

Rest 2m

Station 3

5m Amrap of:

Unloaded Suicides

0-25-0 

Then 5 Heavy Slamballs

1. SCORE IS TOTAL # OF SUICIDES (X2)

2. 50/30

Rest 2m

Station 4

5m Amrap of:

6 TnG Power Cleans

12/6 Cal Ass Bike

6 Burpee Over The Box (24/20)

1. SAME PERSON WHO DOES TNG CLEANS MUST DO ASS BIKE THAT ROUND.  THEY DON'T HAVE TO DO THE BURPEES. 

30 December

Training (230p)

A. Z-Press EMOM
10m EMOM (15s Hold OHD/15s Amrap Presses/30s Rest)
*152 Total Reps

B. For Time:
70 Cal Row
60 KBS (1.5)
50 U/B Wallballs (20)
40 Goblet Squats (1.5)
30 OHD Walking Lunges (35)
20 T2B/Pullup Complex (1 T2B/1 Pullup = 1 Complex)
10 Clean and Jerk (155)
*16:45
*U/B on KBS/WB

C. Push/Pulls
20 Pullups - 20 Pushups
15 Pullups - 15 Pushups
10 Pullups - 10 Pushups
5 Pullups   - 5   Pushups
*6:35

28 December

Training (1p)

Worked out with Crowder Today

A. Thruster
3-3-3-3-3
*185/205/225/235x/235

B. 30m EMOM
Min 1: 1 Lap Prowler (90)
Min 2: 40 Z-Press
Min 3:  20 Cal Ass Bike
Min 4:  8 Over The Shoulder (150#)
Min 5: 15 HSPU

*Complete

27 December

Training (3p)

A. Push - Pulls
20 Strict Pullups - 30 Pushups
15 Pullups - 25 Pushups
10 Pullups - 20 Pushups
5 Pullups - 15 Pushups
Total 50/90
*8:50

B. Speed Squats
3 Reps @ 185#
Rest 2m, x6
*Complete

C. For Total Cals
5m Ass Bike (203)
Rest 1m
5m Row (130)
Rest 1m
5m Ass Bike (188)
*521 Cals

26 December

Training (230p)

EMOM For 40 Minutes
Minute 1: 30 Second Battle Ropes
Minute 2: 1 Trip Prowler (Vert/High Horizontal) (160)
Minute 3: 12 Cal Ski
Minute 4: 3 Clean and Jerks (225)
Minute 5: 6 Bar Facing Burpees
*Complete

24 December

Training (7a)

Tested Group Class "12 Days Of Christmas" WOD

(1) 200m Run
(2) Clean and Jerks (225)
(3) Front Squats (225)
(4) Deadlifts (225)
(5) Synchronized BFB
(6) Box Jumps (30)
(7) T2B
(8) C2B
(9) KB Thrusters (RED)
(10) Wallballs (30)
(11) Trips Bear Crawl Slider
(12) 70 Cal Assault
*Partnered With Jeff
*49:06

23 December

Training (230p)

A. 2,500m Row

B. 12M EMOM
Min 1: 25 Yard Seal Walk
Min 2: 12 Heavy Swings
Min 3: 10 Heavy SB
*Complete

C. 1k Ski
50 Burpees
1k Row
100 DU's
75 Cal Assault Bike
*16:20
*Did this with Kyle, burpees and Ass Bike Pretty brutal. 

21 December

Training (230p)

A. For Time:
40-30-20-10
Ass Bike
Burpees
*Can't Remember Time...but it was SLOW

B. Every 2m For 14m
Complete 1 Complex (1 DL - 1 HSC - 1HPC - 1SC From Below Knee - 1PC From Below Knee)
*135-185-205-205-225-225-225

20 December

Training (3p)

A. 2k Row Easy Pace

B. Push - Pulls
20 Strict Pullups
30 Pushups
15 Strict Pullups
25 Pushups
10 Strict Pullups
20 Pushups
5 Strict Pullups
15 Pushups
*Complete

C. 
2m Clock Counting Down
20 Cal Assault Bike
W/Remaining Time
AMRAP
6 OHS (115)
4 Over The Bar Burpees
Rest 4:30, b/w Rounds, x3
*28-26-26
*80 Reps

19 December

Training (230p)

A. Back Squat Drop Sets
6 Moderate
9 Light
12 TnG Jump Squats 
Rest 30s B/W, 4:30 B/W Rounds, x2
*275/185 (x2)

B. 3 Rounds For Total Time
10 DL (255)
10 Burpee BJ (30")
200m Run Inside
Rest 1m
*7:45

17 December

Training (630a)

Tested Class WOD
"FGB v2" 
Title Fight

-Assaut Bike Cals
-Over the box jumps (24)
-Thrusters (115/75)
-Row Cals
-T2B
*Complete with a partner, break up however you like between 2 people. 
*120-121-107-107-89
*Did This With Ryan

16 December

Training (2p)

A. 12m EMOM 
Min 1: 30 Second Hollow Hold
Min 2: 20/20 Waiters Carry (1.5)
Min 3: 7 Burpees To High Target
*Complete

B. 10m EMOM
6 Push Jerks
6 Squat Jumps Over The Bar
6 Deadlifts
*155
*9 Rounds, Missed 1 Round

5m Amrap
5 Hang Squat Cleans
10 Pushups
15 KBS (1.5)
*3+5 Reps

13 December

Training (1030a)

A. Build to a moderate snatch and hit 5 singles
*225
*No misses

B. 20m AMRAP
2 Rounds of "Cindy"
1 Round of "DT"
*4+10 DL

12 December

Training (2p)

A1. 5 Reps Front Squat
Rest 10 Seconds
A2. 5 Reps Back Squat
Rest 3m, x4
*185 - 205 - 205 - 205

B. For Time:
500m Row
50 Heavy WB (30)
500m Row
50 Burpees
*8:31

10 December

Training (630a)

3m Stations
Station 1: Prowler Sprints (20 Yards)
Station 2: Assault Bike (Cals)
Staton 3: 5 TnG PC - 5 Synchronized BFB - 5 TnG PJ
Rest 2m B/W Stations, 5m B/W Round 1 and Round 2

7 December

Training (2p)

With a partner:

A. 12m Amrap
25 DU's
2 Thrusters
25 DU's
4 Thrusters
etc. etc. as high as possible
*95# Thrusters
*14 Rounds + 10 Thrusters

Rest 2m

B. 2,250m Row For Time

6 December

Training (3p)

A. 
3 Rounds Not For Time
15 Cal Ass Bike
10 HSPU
10 T2B

B. 
EMOM For 10m
8 Bench (185)
4 PC (205)
*Complete

C. 
With a partner, 10 Rounds Total, alternating each round
50 DU's
15 WB
12 Heavy Russian KBS
9 Over The Box Jumps (24)
*16:01

5 December

Training (3p)

A. 5x5 Back Squats
Moderate; 225# for all
*Back is almost back to normal

B. 3m Amrap
21 OHS (95)
21 OTB Burpees
Max Cals

Rest 3m

3m Amrap
18 OHS (115)
18 OTB Burpees
Max Cals

Rest 3m

3m Amrap
15 OHS (135)
15 OTB Burpees
Max Cals

Rest 3m

3m Amrap
12 OHS (155)
12 OTB Burpees
Max Cals

*117 Total Calories On The Rower

3 December

Training (7a)

A. 
With an 18:00 Clock Counting Down
200/150m Row Sprint x12
W/Remaining Time, Complete AMRAP of:
10 Slamballs (50/30)
10 Thrusters (95/65)
10 Burpee Wall Sits (14)
20 Yard Frogger (20)

B.
EMOM For 10m
20 Yard Seal Walk/Bear Crawl
5 Burpee Jumps to High Target
Amrap Heavy WB (30/20)

*Teams of 4