31 January

Training (3p)

A. Snatch
4 Reps @ Each Percentage
60% - 70% - 75% - 80%(x2 Sets of 4)
*Complete

B. Back Squats, 5 sets of 4 @ 295#
*Complete

C. Tabata Mash
-DU's (1 Rep for every 10 Du's)
-Burpees (1 Rep Per)
-Pullups (1 Rep Per)
*25 Per round except for Round 6, did 26. 
*151 Reps (20 Du's/6 Burpees/17 Pullups)

D. 28m AMRAP W/Team of 3 (Gauntlet Style)
-10 Cal Row
-20 Yard Seal Walk
-20 Yard Burpee Broad Jumps
-10 T2B
*Complete 5+Seal Walk
*P1 rows, then P2 rows, then P3 rows, then P1 does Seal Walk, etc. 

30 January

Training (3p)

A. Every 90 Seconds for 15 Minutes
*Complete 1 Complex (1 Squat Clean + 2 Push Jerks)
*Starting @ 115
*Built to 275# and missed

B. With a partner: 
7m Amrap:
5 RFT:
7 Power Cleans (135)
7 Synchronized Bar Facing Burpees
W/Remaining Time, Complete AMRAP on the rower (cals)
*72 Class

2m rest

7m Amrap:
850m Row
100 DU's
W/Remaining Time Complete As Many Calories On Assualt Bike
*90 Cals

28 January

Training (7a)

Tested Group Class Field Meet

With 1 Partner

Event 1: 
BW Prowler (25-50) 5 Trips
*56 Seconds

Event 2: 
25% BW For Cals On Ass Bike
*3:14 (103 Cals)

Event 3: 
15-12-9
Row (Cals)
Wallballs
Burpees To Target

Event 4: 
Long Shuttle Run

27 January

Training (1p)

Crowder Came Over and Hit It With Us

A. EMOM For 20m
Even: 8 Strict Pull-Ups
Odd: 12 Pushups
*Complete

B. Squat Snatch
2 Reps @ 65% / 70% / 75% / 80%x1 / 85%x1
155/165/175/190/205
*Complete

C. Power Clean and Push Jerk
2 Reps @ 65% / 70% / 75% / 80%x1 / 85%x1

185/200/215/225/255 (Heavy)

*Complete

D. With A Partner

300 Yard Shuttle Each (1 at a time)

Then: 

4 RFT

20 WB

20 DL (185)

20 Pushups

20 Cal Row

Then: 

300 Yard Shuttle Each (1 at a time)

*11:40

25 January

Training (3p)

A. Clean and Jerks
3+1 @ 165/180/195/205(x2)
*Complete

B. Front Squats, 5 Sets of 4
*215 for all

C. Clean Complex (high/mid/floor/pp, high/mid/floor/pj, high/mid/floor, sj)
*135/155/155/155
*Squat Cleans For All

D. 15m EMOM (Tested Next Tuesday)
Min 1: 30 Sec Hold W/WB in Squat + 5 WB
Min 2: 20 Walking Lunges
Min 3: 4 Clean and Jerks (185)
*Complete

24 January

Training (230p)

A. Deadlift, 5x5, rest 2:30 b/w
*275/275/305/305/305

B. Group Class Progression
"Tabata Tuesday"
6 Rounds At Each Station
-Bear Crawl Sliders
*200 Yards (20 Reps)
-T2B
*50 Reps
-Row
*56 Cals
Total = 126 Reps

C. 4m Amrap
27 Cal Row
27 Burpees
27 C2B
*1 Round
4m Rest
4m Amrap:
21 Cal Row
21 Burpees
21 T2B
*1+13 Cals
4m Rest
4m Amrap:
15 Cal Row
15 Burpees
15 Pullups
*1+5 Burpees

D. Biceps

23 January

Training (230p)

A. Snatch
4 Singles @ Each Load
-155
-165
-175
-185 (2x4)
*Complete

B. Back Squats
4 Reps Each
-225
-255
-285
-315 (2x4)
*Complete, Felt Heavy Unfortunately

C.  Class WOD
For Time:
50 Cal Row
30 BJ (24)
50 Heavy Swings
*Every break complete 5 Burpees
*5:20

D. Tested Tomorrow's WOD
4m Amrap:
(30) 10 Yard Shuttles
16/12 Cal Row
W/Remaining Time, Complete as many Burpees as possible:
-21/24/25 
*70 Reps

21 January

Training (7a)

A. With a 15m Clock 
300 Yard Shuttle Relay Buy-In
Then:
AMRAP
12 Cal Row
20 Yard Seal Walk
12 Heavy KBS
4 Burpee To Plate
*1 Person must complete full round before switching

B. 
Max Thrusters In 10m (95/65)
*Must buy in with 14/7 Cal Ass Bike
*1 U/B Set per
*94 Reps

20 January

Training (230p)

A. 5m EMOM
12 HPC (135)
Rest 3m
5m EMOM
12 PJ (135)

B. With a Partner (Baity)
15m Amrap
50 WB
40 Cal Row
30 OHS  (95/115/135/155)
*3+98 Reps

C. Push Pulls
Strict Pullups/Bench (185/155/135)
15 - 15
12 - 20 
12 - 25

D. Grip 
50 Yard Farmers Walk with 2 Pood
*10 Shrugs every 10 Yards

18 January

Training (2p)

A. 5 Laps Prowler (30 Yard Each Way)
*Start with 45# on each side and add (2) 45s each lap. 
Then: 
200 T2B
200 Cal Ass Bike
5 Laps Prowler (30 Yard Each Way)
*14:45


B. Snatch
2 Reps @ 155
2 Reps @ 170
2 Reps @ 180
3 Sets of 2 Reps @ 180
4 Reps @ 195

C. Clean and Jerk
2 Reps @ 175
2 Reps @ 195
3 Sets of 2 Reps @ 210
4 Reps @ 225

D. Back Squats
3 Reps @ 215
3 Reps @ 250
2 Sets of 3 @ 275
2 Sets of 2 @ 290

17 January

Training (5p)

Jumped in Group Class after Jury Duty all day

A. Tabata Tuesday (6 Rounds @ Each Station)
-Over The Box Jumps (24)
*65 Reps
-Ass Bike
*45 Cals
-DU's
*18 Reps (30 Reps per round = 3 Reps per round)
-Burpee Jumps To High Target 
*30 Reps

Total Reps = 158 Reps

B. 15m AMRAP
1 C2B
1 DL (225)
1 Over The Bar Burpee
*Ladder Style
*Begins and every 3m, run 200m 
*9+1 Rep

16 January

Training (230p)

A. Clean and Jerk Work
60%
65%
70%
75%
Clean - Clean - Clean and Jerk
*165-175-190-215-215

B. Every 2m For 12m
Complete 2 Clean and Jerks (Singles)
*205-225-225-225-225-225

C. 7m AMRAP
Wallballs
*Every Minute On The Minute, Complete 4 TnG Clean and Jerks (135/85)
*Begin with Clean and Jerks
*120 Reps

D. Core Work
Planks

14 January

Training (7a)

Tested Group WOD

As a team of 3

Build to a max power clean in 8m
For any misses, each team member must complete 5 DL at missed weight before continuing. 
*Guys get 1 ass bike, girls get 1 rower per team. For every cal, they add that in pounds to their team total. 1 person can work on the cals anytime during 8 minutes. 

Rest

Team max ohd slamball throw for distance
50/30
2 throws each person
Rest 2m, x2
Score is the furthest distance of the two rounds.

Rest

Prowler Sprints
Add 110# every lap

13 January

Training (2p)

A. 800m Run 

B1. 10 DL (225)
Rest 10 Seconds
5 BJ (40")
Rest 3m, x4
*Complete

C. EMOM For 15m
Min 1: 15 Cal Row
Min 2: 10 Cal Assault Bike
Min 3: 3 BS (275)
*Complete

11 January

Training (3p)

A. For Max Reps
6 Rounds Tabata
-Assault Bike
-Pushups
-Heavy Slamballs
*190 Reps

B. For Time:
1 Lap Bear Crawl Sliders
30 Cal Row
Then: 
3 Rounds:
10 DL (245)
10 BJ (24")
Then: 
20 Cal Assault Bike
*6:18

C. Push Pulls
8:10

10 January

Training (2p)

A. Clean and Jerk Clusters
2.2.2, rest 20 sec b/w doubles, 2m b/w sets
205/205/215/215
*Must be tng
*Complete

B. For Time:
5-4-3-2-1
S2O (185)
Box Jumps (30)
10-8-6-4-2
Heavy WB

Cash-out
500m Row
60 DU's
*6:01

9 January

Training (230p)

A. Reverse Lunges, 10 Reps
95# For All

B. 4m Amrap
SB Suicide
Max KBS in remaining time

C. 4m Amrap
4 Rounds:
5 Pullups
5 HPC
5 PJ (135)
Max KBS in remaining time

D. 4m Amrap
40 T2B
Max KBS in remaining time

1. Score is total KBS
2. KBS is 1.5
3. 98 Reps

7 January

Training (7a)

Tested Group WOD 

Gauntlet Style 
-Ass Bike (15 Cals)
-15 OHS (75)
-15 KBS (2)
-15 Squat Jumps to high target
-15 Cal Row

Did this both directions, 15m and then 2 rounds for time. 

6 January

Training (3p)

A. Squat Clean and Jerk Clusters
2.2.2 (rest 20 seconds b/w doubles)
Rest 3m, x3
*205/215/215

B. For Time:
5-4-3-2-1
S2O (185)
Box Jumps (30")
10-8-6-4-2
Wallballs (30)
Cash-Out
500m Row
60 DU's
*6:01

C. 20 Pullups - 30 Pushups Ladder
*7:25 (68 second improvement)

4 January

Training (230p)

A. Snatch
Build to a moderate Snatch
*235

B. Back Squat
3-3-3-1-1-1-1
*255/285/305/335/355/365

C. Paleo Baseline Test Run
12m Amrap:
4 Power Cleans (75% BW) (175#)
8 Bar Facing Burpees
12 Wallballs
*6+2 PC

Slowly will start working on getting some squatting strength back. Should make for a miserable Winter. 

3 January

Training (230p)

A. Assault Bike Sprints
15 Seconds/45 Second Slow Spin
*Start at 500 Watts and increase 100 watts a minute for 10 rounds. 
*120 Cals

B. Row 500m, rest 2:30, x4
*2:00 - 1:55 - 1:50 - 1:45

C. 300 Cal Ski Sprint
*Team of 4 (LB/Derick/Moseley)
*11:36

D. Clean and Jerk (Tech Work)
*Built to 265 and it is crazy how bad this feels. Need to dedicate some time to get some strength back here. 

E. Neck Drills
3 Sets of 15 Front/Back

2 January

Training (230p)

A. Back Squats
A1. 225x10 Reps
30 Seconds
A2. Max Sets Ring Dips
Rest 2m, x3
*225/225/225
*14/15/14

B. EMOM for 16m
Even: 4 Hang Power Cleans
          5 Front Squats
          6 Pullups
          *135
Odd: 1 Lap Run + 5 Slamballs (50)

*Complete


C. Class WOD
3 Rounds Each For Time
400m Row
6 Over The Bar Burpees
9 Thrusters (95)
*5:41
*1:51/1:56/1:54