29 April

Training (7a)

Part A: 
3 Rounds For Time:
50 Yard Prowler Push
25 Yard Burpee Broad Jumps
20 S/S Slamball Thruster (50/30)
*3:28

1. Score is Time
2. 10m Cap
3. Break up as needed. Minimum 5 yards before switching on BBJ. 

Part B: 
For Time:
400m Run (Whole Team)
15 OHS (135/85)
15 Synchro BFB
400m Run (Whole Team)
12 OHS
12 Synchro BFB
400m Run (Whole Team)
9 OHS
9 Synchro BFB
*8:16

1. Score is time. 
2. 10m Time Cap
3. Whole Team runs, can't work until entire team is back in the door. 
4. Add 1 second for every rep not complete at 10m Time Cap. 

Part C:
10m EMOM
200m/150m Row Sprint
Max Cals Air Bike W/Rem Time
*166 Cals

1. Score is total cals on Air Bike
2. Keep spinning during rest so monitor doesn't shut off. 

WOD Score =
Part A Time + Part B Time 
Then
Subtract Cals as Seconds from total time. 
For Example: 4:25+8:00 = 12:25
12:25 - 1:35 (95 Total Cals)
=10:50 Total Time

*1m Rotation B/W Stations.


Part B: 
Bench 
225# Max Reps
12 - 11
185# Max Reps
20
45# Max Reps
105

28 April

Training (230p)

A. 
Tested Thursday's Workout For Next Week

0:00 - 10:00
800m SB Run (30)
With Remaining Time:
AMRAP
50 Yard Prowler Push (90)
20 T2B
*3+25 Yard Prowler 

10:00 - 20:00
160/120 Cal Air Bike
With Remaining Time:
AMRAP
10 HSPU
10 Burpee Over The Box
*2+9 Burpees

20:00 - 30:00
400m FW (2/1.5)
With Remaining Time:
AMRAP
20 S/S With 35/25
20 Z-Press (45/35)
*2+15 Z-Press

Death By HS Walk
10m 1st Minute
11m 2nd Minute...So on
*15m and Stopped

26 April

Training (230p)

A. 1RM Front Squat With Tempo
7 Seconds In Hole, Stand, 15 Seconds In Front Rack
*275

B. Take 80% of Part A and do 3x3 With Same Tempo
*220 For All
*Really Brutal

C. 10RM Deadlift
*365

D. For Time:
100 DU's
40 Cal Air Bike
*Add 10 Cals for every mistake on DU's (No Mistakes)
50 12' Wallballs
40 Clean and Jerks (95)
*Every Break, 3 Bar Facing Burpees
Row 500m (Pace must be <1:42) (1:41)
*12:52

25 April

Training (230p)

A. With a Partner
2 Rounds:
50 HSPU
50 T2B
*5:19

B. Assault Bike Conditioning
60 Seconds @ 80%
Rest 2:30, x4
*46 RPM For All On Xebex

C. Tabata Mash
OHS
Pullups
Thrusters
Windmill Situps
*95/65
*8 Rounds
*346 Reps

D. Tabata Pushups
*12 Reps

24 April

Training (230p)

A. Tested Comp Workout
Every 2:00 For 10:00
10 Snatches Then 10 OHS (135)
2:00-4:00
8 Snatches Then 8 OHS (155)
4:00-6:00
6 Snatches Then 6 OHS (185)
6:00-8:00
4 Snatches Then 4 OHS (205)
8:00-10:00
2 Snatches Then 2 OHS (225)
*5:19

*You can move on to the next weight if you finish before the 2:00 time period. Workout ends if you don't get out of 2m block. 

B. 5 TnG Clean and Jerks
Rest 3m, x3
*225 For All

C. 10m Amrap:
1 Over The Bar Burpee
1 Push Jerk
20 Du's
2-2-20
3-3-20
etc. 
8+20 Reps
*185

21 April

Training (10a)

evoFIT Workout (Tested)
0:00 - 3:00 Minutes
100 Plyo Lunges
3:00 - 5:00 
Rest
5:00 - 15:00
40-30-20-10
Torpedo Swings
High Knees
Single Leg V-Up
15:00 - 17:00
Rest
17:00 - 20:00
100 Curl 2 Press
20:00 - 22:00
Rest
22:00 - 25:00
100 Walking Lunges

*Brutal, adjusted this quite a bit for evoFIT classes. 

Training (730p)

"CWG"
With DP
2,500m Row
Then: 
10-1
DL
HPC
Clean and Jerks
OHS
*155
Then: 
60 U/B Wallballs
*23:41

19 April

Training (230p)

A. Warm-up Snatch/Thrusters and Squat Cleans
Rest 10m
4m To Establish 1RM Snatch
4m To Establish 1RM Thruster
4m To Establish 1RM Clean
*235 (Missed Standing Up 245$) - 245 - 275 (Missed 285)

B. For Time:
30 OHS (185)
30 Bar Facing Burpees
*3:31
*22/8 On OHS

C. Core With Ginny

18 April

Training (230p)

A1. Jerk Clusters
3.3.3
Rest 5 seconds in Front Rack between triples, rest 3m b/w sets. 
*165/185/185

Rest 30 seconds

A2. Strict Ring Dips
*12/12/10

B. 5 RFT
30 Cal Row
10 Bench Press (185)
5 Box Jumps (42")
*13:35

C. Tested 3m Amrap of Abmat Sit-ups
*Every break in momentum, complete 3 burpees
*64

17 April

Training (230p)

A. Clean and Jerks (5x2)
*245 For All

B. Front Squats (3x5)
Tempo of 12X1
*245 For All

C. 20 Cal Row Sprints
Rest 3:30, x4
*21/21/21/23

D. With A Partner
3 Rounds For Time:
1 Lap Bear Hug Carries (150)
50 HSPU (2nd Round 50 T2B) (3rd Round 50m HS Walk)
20 Cals Air Bike
*13:55

15 April

Training (7a)

A. Starting At 10

Complete Death By 10m As A Team As Long As Possible

*1 person runs at a time. Each person must do entire minute of running before next person can take over. 

*After person runs, they must spend the 1st 30 seconds of the next minute in the stone chair. 

*Finished 22+18

B. 18m Amrap

300m SB Run (Run To Front Of Building To Where Parking Lot Ends At Storage Unit Fence)

5 Synchronized Bar Facing Burpees

10 C2B Pullups

20 Wallballs

10 Push Jerks (185/155) (105/95)

5 Synchronized Squat Jumps Over Bar

Rest From 18:00 - 20:00

20:00 - 24:00

300 Yard Seal Walk. Minimum of 10 Yards Before Switching

*3:50

12 April

Training (230p)

A. 0:00 - 5:00
500m Row
*Must be under 1:35
*1:34.5
5:00 - 20:00 EMOM
1 PC (225)
5 BJ (30)
10 WB (20)
*15 Rounds


B. Walking Lunges (95# Back Rack) 
*30 Steps, rest 3m, x2

11 April

Training (230p)

A. 10 Sec Slow Spin on Air Bike
10 Sec @ 70%
10 Second Sprint
Rest 3m, x4
Max Watts Each Round
*71/71/72/72

B. 18m Amrap:
400m Run
10 PJ (155)
10 Over The Box Jumps (24)
50 DU's
500m Row
10 Heavy SB
10 Squat Jumps
50 DU's
*2+78 Reps (1 rep for each 100 run or row)
*Finished 410m Row

C. Max Set Bench @ 135#, rest 3m, repeat until 100 Reps
*31-26-26-18

10 April

Training (230p)

A. 5 TnG Clean and Jerks
rest 3m, x3
*225 For All

B. 3 Sets of 5 Front Squats
*245 For all

C. For Time:
300 Yard Shuttle
27 T2B
21 PC 
15 Thrusters
9 Over The Bar Burpees
40 Yard Seal Walk
*6:32

D. 100 Curl + Press (30)

E. 50 Windmill Sit-ups

7 April

Training (230p)

A. Heavy Back Squat Single
Rest 10 Seconds
3 Tall Box Jumps
*335/50" - 335/52" - 345/54" - 345/54"

B. 3m Clock
2 Rounds Of:
8 WB
8 KBS (1.5)
8 Walking Lunges
*If you make it in 3m, add 2 reps and then do another 3m amrap
*10-10-10/12-12-12/etc
*Made it thru round of 14 and into round of 16+16/16/16/16/8 KBS

C. 500 Cal Air Bike For Time
*With LB/Amy/DP/Moseley
*13:20

5 April

Training (230p)

A. Snatch Work
*Built to 225# and completed 5 Singles

B. 10m Amrap:
12 Heavy WB
5 Thrusters (135)
10 C2B Pullups
*6+8 WB

C. Bench Drop Sets (225 - 135)
*10/12 - 9/12

4 April

Training (230p)

Tested Workout From Next Week

W/A Partner: 
50 Cal Row
50 DL (225)
20 T2B
50 Cal Row
40 PC (185)
20 T2B
50 Cal Row
30 HPC (155)
20 T2B
50 Cal Row
20 Thrusters (135)
20 T2B
*18:05
*Did this with Jake

3 April

Training (230p)

A. 5x2 Clean and Jerk
*240# (Singles, 8 sec b/w Reps)

B. Front Squats; 3x5
*245#

C. 3 Rounds For Time:
20 Cal Air Bike
12 Heavy KBS
9 Box Jumps (30)
6 Burpee to Target
*7:12

D. Broad Jump Practice
*10 Reps

E. Triple Jump Practice
*10 Reps

1 April

Training (7a)

A. As A Team Of 3 (Synchronized)
For Time:
800m SB Run (30)
25 Cal Air Bike Each
Then: 
10-1
T2B
OHS
BFB
Then: 
25 Cal Air Bike Each
800m SB Run (30)
*25:54