30 May

Training (230p)

A. 15M Recovery EMOM
Min 1: 13 Cal Row
Min 2: 6 TnG Clean and Jerks (115)
Min 3: 6 Over The Box Jumps (20)

B. 25m Amrap (evoFIT WOD)

C. Core With Ginny

Biceps are super sore from Murph yesterday. Got progressively worse throughout the day. Legs are fan. All Bis and Lats. 

29 May

Training (930a)

"Memorial Day Murph"
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*No Partition, must do them in order. 100 Pullups, then 200 Pushups, then 300 Squats. 
*20# Vest
*46:02

Broke up pullups, 25/15/15/15/16/14
Broke up pushups, 5's until 90, then 3's and 4's. 
Broke up Squats into 20's. 

27 May

Training (7a)

TEAMS OF 3

You-Go-I-Go-Format

PART 1:

FOR TIME (16M CAP):

Station 1: 

FULL SB SUICIDE RUN

0-40 SB SUICIDE RUN

0-30 SB SUICIDE RUN

0-20 SB SUICIDE RUN

0-10 SB SUICIDE RUN

THEN:

40/30 YARD SEAL WALK

*MUST RUN SLIDERS BACK TO NEXT PERSON 

THEN: 

12-1

HEAVY SLAMBALLS

1. ONE PERSON MUST FINISH ENTIRE ROUND BEFORE SWITCHING. 

2. SAME PERSON CANNOT GO BACK TO BACK. 

3. P1 DOES 12, P2 DOES 11, P1 DOES 10, P3 DOES 9, ETC. ETC. 

4. ADD 1 SECOND FOR EVERY REP NOT COMPLETED. 

*13:34

BREAK UP WORK HOWEVER TEAMS WANT, ONE PERSON WORKS AT A TIME. 

PART 2:

Station 2: 

FOR TIME (16M CAP):

160 CAL/120 CAL ROW

120 NO SQUAT WALLBALLS (20/10)

60 T2B

30 BB COMPLEXES (2 DL - 2 HPC - 2 PJ) @ 155/95

*SAME PERSON CAN'T GO BACK TO BACK. 

20 SYNCHRONIZED BAR FACING BURPEES

1. ADD ONE SECOND FOR EVERY REP NOT COMPLETED. 

*16:23

26 May

Training (230p)

Training with Crowder

A. 3x3 Deadlift (Moderate Load)
*335 For All

B. For Time:
Regional Event #6
30 Cal Bike
20 Burpee Over The Box (30")
10 Cleans (185#)
*2:52

C. 
WITH A 32M RUNNING CLOCK:
FINISH AS MUCH WORK AS POSSIBLE:

200 YARD WALKING LUNGES
100 Z-PRESS
50 D-O-I-U TO PULLUP BAR

THEN: 

800M RUN (ENTRANCE OF POPLAR WOODS)
50 YARD BURPEE BROAD JUMPS
25 U/B THRUSTERS (95/65)
*ANY BREAK, RUN 200M 

THEN: 

2M ACCUMULATED HOLLOW HOLD
25 U/B OHS (95/65)
*ANY BREAK, RUN 200M

THEN: 

MAX CALS ON ROWER WITH REMAINING TIME

*28 Calories On Rower

24 May

Training (230p)

A. Single Leg RDL's
*5 Each Leg, Rest 2m, x4
*55/55/95/95

B. EMOM For 15m
Min 1: 16 Cal Air Bike
Min 2: Max DB Snatches (70)
Min 3: 25 Yard Heavy Slamball Throws (Begin every throw with 2 Slamballs)
*Score is total number of DB Snatches
*75 

C. 10 Rounds For Time With A Partner:
250m Ski
250m Row
20 Cal Bike
*23:27 (Derick)

23 May

Training (230p)

A. For Max HS Pushups
A1. 3 TnG Power Cleans (155)
Rest 10 Seconds
A2. 3 Over The Box Jumps (30)
Rest 10 Seconds
A3. Max HSPU
Rest 2m, x3
*26/28/28
*82 Reps

B. In 12m, Establish 1RM Power Clean
*Before Every Attempt, must complete 6 DL at whatever weight you are attempting to clean. 
*295

C. Rest 2m and Then Take 80% of your 1RM Clean and in 6m: 
Complete as many Clean and Jerks as possible
*235# For 11 Reps

22 May

Training (230p)

A. Front Squat Work
Build To A Max Single With Tempo Of 05X12
*285#

B. Take 83% of Part A and Complete 3x3 With Same Tempo
*235# For All
*Complete

C. Class WOD
"Big Baseline"
50 Cal Row
40 Front Squats (135) (16-31-40)
30 T2B (23-7)
20 Jerks (135) (13-7)
10 Muscle-ups (4-3-2-1)
*8:59

D. evoFIT WOD
12m AMRAP:
15 Curl To Press + Tricep Ext W/ Torpedo
15 Tuck-Ups
30 Second Stone Chair With Torpedo
30 Jumping Jacks With Torpedo
30M Walking Lunge With Torpedo
*30# Torpedo
*2+Stone Chair

Rest 3m

12m AMRAP:
10 S/S Slamballs + Press
20 Over The Shoulder SB
30 Leg Lifts Over SB
40 Toe Touches On Slamball
100 Yard SB Run
*30
*3 Rounds

21 May

Training (1230p)

A. "Delly's" Birthday WOD

With A Partner (Jason Benham)
For Time:
44 Cal Row Each
44 Abmats Each
44 Stair Climbs As A Team
44 KBS Each (1.5)
44 Burpees Each
44 Cals Assault Bike As A Team
*18:55

20 May

Training (7a)

With A Team Of 3:

WITH A 32:00 CLOCK COUNTING DOWN:

32:00 - 22:00

Establish Max U/B Set of Z-Press For Each Athlete

Establish 3RM Push Press For Each Athlete

*50/235#

1. MUST DO U/B SET OF Z-PRESS FIRST. ALL ATHLETES MUST BE DONE WITH Z-PRESS BEFORE MOVING ONTO PUSH PRESS. 

2. EVERYTHING COMES FROM THE GROUND. 

3. TEAMS CAN REST IF FINISHED BEFORE 10:00 MARK. 

4. ONCE BAR BEGINS MOVING ON Z-PRESS, IT CAN'T STOP. ONCE IT STOPS, THE SET IS OVER. 

5. SCORE IS TOTAL LOAD FOR PUSH PRESS + 1 LB FOR EVERY Z-PRESS COMPLETED. 

6. FOR EXAMPLE: 

ATHLETE 1 DOES 155# PUSH PRESS AND 45 Z-PRESS

ATHLETE 2 DOES 150# PUSH PRESS AND 50 Z-PRESS

ATHLETE 3 DOES 180# PUSH PRESS AND 40 Z-PRESS

*SCORE IS 620

22:00 - 12:00

EVEN: 25 HEAVY WALLBALLS

ODD: 22/16 CAL ROW

*Complete, no misses

1. ONE REP FOR EACH ROUND COMPLETED. 

12:00 - 0:00

AMRAP OF:

400M RUN

100 YARD BEAR HUG RUN (50/30)

10 THRUSTERS EACH (95/65)

5 OVER THE BAR BURPEES EACH

1. SCORE IS ROUNDS + REPS. RUN COUNTS AS 1. BEAR HUG COUNTS AS 2 (1/2 WAY IS 1, BACK IS 2). 1 REP EACH FOR THRUSTERS AND BURPEES. 18 REPS PER ROUND. 

2. 3 SEPARATE SCORES.

Then:
Bench Press W/ Jeff/Tanner/Jeremy/DP and I
200 Reps For Time @ 205#
*21:04

19 May

Training (230p)

A. Box Squats
*Build to a heavy single
*Build to 335#

B. With A Partner: 
800m Run
40 HSPU
Then W/Remaining Time:
40 Cal Row
20 T2B
20 KB Push Press (1.5)
40 Gorilla's On Sliders
*3+42 Reps

17 May

Training (230p)

A. Thruster
9-6-3-1 For Max Load In 18m
*205/225/240/255
*Failed 265

B. 21-15-9
Air Bike
KBS (1.5)
Right Into
18-12-6
Air Bike
Over The Bar Burpees
Right Into
12-9-6
Squat Cleans (155)
200m Run
*21:58

16 May

Training (230p)

A. 
3 Rounds For Total Load
20 Yard Burpee Broad Jumps
25 Yard Reverse BC With Plate (45#) (Must Be U/B)
10 TnG Push Jerks
Rest 3:30, x3
*205/205/212.5 = #622.50

B. 
Every 2:00 For 14:00
40 DU's
5 Tall Box Jumps (30)
5 Heavy Slamballs (50)
Max Reps Cleans With Remaining Time
*Score is total cleans
*52 Cleans

C. 
Core (10m)

15 May

Training (230p)

A. Establish Another 1RM Tempo FS 
*7 Seconds In Hole, 15 Seconds At Top
*275#

B. Heaviest Load
3 Clean Grip DL @ 22X2
Rest 20 Seconds
2 Squat Clean Singles With 5 Seconds In Hole
Rest 20 Seconds
2 TnG Squat Cleans
*Built to 250#

C. For Time:
"Sparky"
3 Rounds
200m Run (Inside)
9 DL (275/155)
15 Pullups (C2B)
21 U/B Wallballs
*7:59

13 May

Training (7a)

Teams Of 3-4

A. 

20-18-16-14-12-10-8-6-4-2

Strict Press (75/45)

Wallballs

*Every Break 12/7 Cal Air Bike By Person Who Broke
1. Cap is 10m

*7:58

B. 

300 Yard Shuttle (Around Cones 25 Yards Apart On Red Side)-6 Laps15 Heavy Slamballs (5 Yard Line)2 Laps Seal Walk - Reverse Seal Walk (Pain Cave)

25 Yard Burpee Broad Jumps (25 Yard Line - 0 Yard Line)

10 Over The Bar Burpee Deadlifts (275/185)

30 Front Raises (30/20) Torpedo (Bootcamp Area)

50 Yard Reverse Bear Crawl (0-50)

*22:50

1. P1 Does 300 Yard Shuttle, P2 Does 300 Yard Shuttle, P3 Does 300 Yard Shuttle. P1 Does 15 Heavy SB, P2 Does 15 Heavy SB, P3 Does 15 Heavy SB, P1 Does Seal Walk, P2 Does Seal Walk, P3 Does Seal Walk. 

2. Can't move to next station until all team members complete current movement. 1 working at a time. Move together to next Station.

3. Cap is 25

C. Core With Ginny

12 May

Training (230p)

A. Banded Back Squat Triples
*Built to 235# for 3x3

B. 60m Amrap:
50m FW (Reds)
50m Prowler (Empty)
50m Bear Crawl
20 Slamballs
50 Rope Slams
50 S/S SB Twists (30)
40 Cal Air Bike
*6+50 Rope Slams

C. With A Partner (Tanner)
1 Mile Run
50 OHS (135)
100 Abmat Situps
150 DU's
50 SDLHP (135)
100 Over The Box Jumps (24)
*18:50

10 May

Training (230p)

A. Build to a heavy Snatch
*230

B. Find 10RM Deadlift
*Stopped at 355

C. Tested evoFIT workout for next week:

40M AMRAP: 8 ROUNDS: 8 TORPEDO THRUSTERS 8 WINDMILL SIT-UPS THEN: 8 ROUNDS: 8 TORPEDO SIDE LUNGES (4 EACH SIDE) 15 SECOND TRUCK DRIVERS 15 SECOND BUS DRIVERS THEN: 8 ROUNDS: 150M RUN (15 YARD LINE ON TURF) 10 CC FLOOR TOUCH 15 TOE TAPS IN PUSH-UP POSITION 20 FLUTTER KICKS THEN: 8 ROUNDS: 10 Z-PRESS 25 YARD FORWARD BC 25 YARD REVERSE BC THEN: 8 ROUNDS: RUN TO SLAMBALL + 8 SLAMBALLS 8 TRICEP EXTENSIONS THEN: W/REMAINING TIME: AMRAP CAL AIR BIKE

*Finished 2 Rounds of BC

D. For Time:
5-4-3-2-1
Front Squats (205)
Over The Bar Burpees
Deadlifts
Muscle-Ups
*4:24

9 May

Training (230p)

A. Assault Bike Conditioning Test #3
60 Seconds Max Cals
Rest 6m
30 Seconds Max Cals
*Score is total Cals
*43 - 38 
*81 Total Cals

B. For Time:
"Unbroken 4.0"
10-1 Ladder
Power Cleans
Pullups
Push Jerks
*135
*11:40

C. Bench
245x10, 225x8, 205x6
Then: 
225x10 - 135x10

8 May

Training (230p)

A. Find 1RM Front Squat With Tempo of 17X15
*280

B. Take 85% of Part A and complete 3x3
*240
*Missed last rep of 2nd and 3rd Set. 

C. For Time:
12 U/B Slamballs
500m Row
50 Yard Plate Push
12 U/B Heavy Swings
Rest 6m, x2
*3:13/3:14
*6:27

D. evoFIT Workout
2-12m AMRAPs
(Core/Shoulders)

6 May

Training (7a)

Tested Team WOD

With A Running Clock
*Teams of 2

0:00 - 24:00
2k Row
*Every 500m Complete 6 PC (225)

1 Mile Run

2k Row
*Every 500m Complete 6 Front Squats (225)

*4 Front Squats Short of Finishing
*24:04

24:00 - 26:00
Rest

26:00 - 28:00
Max T2B
*60

28:00 - 29:00
Rest

29:00 - 31:00
Max DU's 
*Score / 10
*39 Reps (I did 190)

31:00 - 32:00
Rest

32:00 - 34:00
Max Burpees To Target
*40 Reps

5 May

Training (230p)

A. Find 2RM Back Squat
*335# (Failed 350#)

B1. 15 HSPU
Rest 30 Seconds
B2. 8 Seated KB Press Each Arm (1.5)
Rest 30 Seconds
B3. 25 Yard OHD Waiters Carry (2)
Rest 2:30, x3
*Complete

C. "Fight Gone Really Really Bad"
-Pullups
-Wallballs
-Over The Box Jumps
-Plate Push
-Air Bike
*478 Reps

3 May

Training (230p)

A. Snatch Grip DL + Snatch
*Build to a heavy single, x6 reps
*Built to 230#

B. Deadlift Clusters 2.2.2, x2
*315/335

C. 3m Amrap
12 Over The Bar Burpees
12 Clean and Jerks (155)
Max Cals on Air Bike w/Remaining Time
Rest 4m, x2
*27/24 (51)

D. 10 Sec Air Bike Sprint, Rest 2m, x5
*17/18/18/18/17/18 Cals

E. Skulls and Core With Ginny

2 May

Training (3p)

A. Partner Tabata
*6 Rounds @ Each Station
1. 150# Over The Shoulder
2. Synchro T2B
3. Synchro Pushups
4. DU's
*Did this with Derick

B. 16m EMOM
Min 1: Max Cals Row
Min 2: 4 Heavy Slamballs
Min 3: Max OHS (95/65)
Min 4: 4 Heavy Slamballs
*Score is total cals+OHS
*212 

1 May

Training (245p)

A. Front Squat Tempo Day
Find Max Again with 7 Second Pause In Bottom and 15 Second Pause at Top
*280# (5# Higher than last week) (Not a pound higher or I would have failed)

B. Take 83% of Part A and complete 3x3 with same tempo
*230# (Complete, but terrible)

C. Clean and Jerk Clusters 1.1.1.1, x3
#245 for all

D. 10 Cal Row Sprint
10 Heavy Slamball Thrusters
6 C2B Pullups
Short Shuttle (0-25-0-50-0)
*1:25/1:21/1:23/1:22