30 June

Training (230p)

A. 1 Snatch EMOM Until Failure
*Start @ 135# and add 10# until fail
*135-145-155-165-175-185-195-205-215-225-235x

B. With A Partner:
45 Seconds Work - 15 Seconds Rest, x4
1m Rotation B/W Stations. Stay at Station for all 4 minutes before rotating. 

1. Burpee Over The Box Jumps
*69 Reps
2. 5 Synchro T2B
    7 Synchro Jump Squats
    9 Heavy WB
*As Many Sets as Possible 
*4 Sets

3. Cal Row
*94

4. As Many Complexes As Possible Of:
7 DL
5 HPC
3 PJ
*135
*8 Complexes

C. Footwork Drills and Football

28 June

Training (230p)

A. Deadlifts
10m EMOM 
3 Reps @ 315#

B. With A Partner:
60 Pullups
60 Over The Box Jumps (24)
40 C2B
40 Over The Box Jumps (30)
20 Bar Muscle-Ups
20 Over The Box Jumps (36)
*8:45

C. 500m Ski With Partner
*1:22

D. 50 Yard MB Throws (150)

28 June

Training (230p)

A. Heavy Carries (150)

B. Ring Dips (12/11/10)

C. 3 Rounds Each For Time:
5 Bar Facing Burpees
5 TnG Clean and Jerks (135)
5 Bar Facing Burpees
50 Yard Empty Prowler Sprint
Rest 4:00, x3
*51/51/48

D. KB Press, SA
80 Reps (40 Each Arm)

E. Throwdown Finals Tester
12-9-6
Thrusters (135/155/185)
Muscle-Ups
Over The Shoulder D-Ball (150)
*7:45

26 June

Training (230p)

A. Speed Squats
3x10
*225

B. "Lucky Charms"
250m Row
21 Thrusters (95)
15 Pullups
9 Burpee Over Bar

250m Row
21 Thrusters (115)
15 Pullups
9 Burpee Over Bar

250m Row
21 Thrusters (135)
15 Pullups
9 Burpee Over Bar

250m Row
21 Thrusters (155)
15 Pullups
9 Burpee Over Bar

*3+13 Reps (11 Thrusters @ 155)

24 June

Training (7a)

15m AMRAP Ladder:

10 Cal Row

10 Yard Burpee Broad Jump

10 Heavy Slamballs Over The Pullup Bar (No Slam, No Knee Bend, Pick It Up and Over the Pullup Bar)

20-20-20...30-30-30....40-40-40..

​

15m AMRAP Ladder:

10 Cal Bike

10 WB Throws To Partner (20# to 12') (14# to 8')

10 Abmat Situps

10 Pushups

20-20-20-20....30-30-30-30...40-40-40-40

23 June

Training (130p)

A. 3-Stop Snatch
*185/185
*Missed 195 more than a couple times....

B. 7-5-3
Squat Snatch (135)
Muscle-Ups
*Begin each round with 14 Cal Air Bike
*5:07

C. ēvoFIT Tester For Next Week
5m Amrap
1 Lap Seal Walk
20 MB W/Reach
40 Russian Twist (Unloaded)
20 KB SDLHP
Rest 1m, x2

5m Amrap
10 Torpedo Facing Burpees
15 Chest Press
20 Banded Press-Downs
25 Yard SB Throw
Rest 1m, x2

Complete

21 June

Training (230p)

A. Every 2m For 12 Minutes
2 PC @ 225# + 2 Muscle-Ups

B. For Time:
"HONEY - DO LIST" FOR TOTAL TIME: PART A. 30/15 CAL AIR BIKE RX+ (40/20) REST EXACTLY 1 MINUTE PART B. 30 1-ARM DB SNATCH (50/30) RX+ (70/45) REST EXACTLY 1 MINUTE PART C. 400M RUN REST EXACTLY 1 MINUTE PART D. 20 PC @ 135/85 20 PUSH JERKS @ 135/85
*9:14 1. SCORE IS TOTAL TIME, DON'T SUBTRACT REST. 2. STAGGER HEATS BY ROUGHLY 3 MINUTES. 3. HEATS 1 AND 3 CAN SHARE BARS IF POSSIBLE, OTHERWISE, EVERYONE WILL NEED THEIR OWN BAR. 4. ALTERNATE ARMS EACH REP ON THE DB SNATCH. 5. PART D IS ALL 20 POWER CLEANS AND THEN 20 PUSH JERKS.

20 June

Training (2p)

A. "OTM DEADLIFTS" OTM FOR 9 MINUTES DEADLIFT MIN 1-3: 8 REPS (LIGHT) MIN 4-6: 4 REPS (MODERATE) MIN 7-9: 2 REPS (HEAVY) *225/275/325

B.
FOR TIME: "WILEY COYOTE" 60 OHD LUNGES (35/15) 50 DL (185/125) 40 PULLUPS 800M SB RUN
*11:40

C. With a Team Of 4 (DP/Marty/Troy)
125 Cal Row
100 Cal Bike
75 WB Passes
50 Heavy SB
25 Synchro Pushups
50 Heavy SB
75 WB Passes
100 Cal Bike
125 Cal Row
*27:50

19 June

Training (230p)

A. Front Squat Tempo
1RM @ 3 Sec In Hole - 10 Seconds At Top (03100)
*300 (PR)
3x3 @ 80% (245)
*Complete

B. 15M EMOM
Min 1: 7 KB Thrusters
MIn 2: 10 Yard Heavy SB Carry + 2 SB, x3
Min 3: Max T2B In Minute
*112 T2B (22-22-22-22-24)

C. 25m AMRAP (ēvoFIT WOD)
100 Shoulder Taps
90 Jumping Jacks
80 CC Floor Touch
70 Bicycle Crunches
60 Thrusters
50 Mountain Climbers
40 V-Ups
30 Bicep Curls
20 Yard Burpee Broad Jumps
10 Strict Pullups
*1+60 CC Floor Touch

17 June

Training (7a)

U Go I Go
20 Cal Air Bike
8 Over The Box Jumps (30)
8 Heavy SB (50)
8 SB Thrusters (50)
12 Cal Row

Then Go In Reverse

Then Go 2 Rounds, Rest 2m, x2

16 June

Training (3p)

Regional Event 1
*No Vest, Kipping HSPU
1200m Run
12 Rounds
4 HSPU
8 C2B
12 Air Squats
*16:55
*Pretty Terrible Workout. 

Slider Core Finisher
*Complete

14 June

Training (230p)

A. Push Pull Benchmark
4 Rounds of Max Pullups Right Into Max Pushups
*15m To Complete All 4 Rounds
*Rest as needed b/w sets but must finish before 15m Cap
*15/30 - 15/23 - 13/22 - 12/23
*152 Reps

B. 3 RFT
15 PC 
12 PJ
9 HSPU
400m Run
*115
*11:23

C. 10m Amrap (evoFIT)
Ladder (2/4/6/8/etc. )
2 Toe Touches
2 Slamballs
2 Step-Ups
Run Back
*Finished Set of 12

13 June

Training (230p)

A. Every 3m For 15m
10 Heavy Swings
10 T2B
10 Box Jumps (24)
10 Slamballs
*Add 1 Rep Every 3m
*Complete

B. 
"THE DEATH MARCH" WITH A 36:00 RUNNING CLOCK 5 ROUNDS 8 SIDE LUNGES (15/10) 8 SQUAT THERAPY (15/10) 8 PLYO PUSHUPS THEN: 5 ROUNDS: 20 YARD SEAL WALK 10 T2B 10 PLYO LUNGES THEN: 5 ROUNDS: 20 CAL AIR BIKE(GUYS) 15 CAL ROW (GIRLS) 25 YARD FW BC/25 YARD REV BC THEN: 5 ROUNDS: 20 SLAMBALLS (30/20) 20 ABMAT SITUPS 5 OVER THE SHOULDER DBALL (150/100/70)
*Only Had 30m
*Finished 4 Rounds of 20 Bike/25/25 Bear Crawl.
*This Was Miserable

12 June

Training (230p)

A. Every Minute OTM For 10m
6 Back Squats @ 155# (Bar Stays On Back Entire Time)
*Made it 6:10

B. 15m To Find Max Load
4 TnG PC + 2 PJ
*225#
*Failed 2nd Jerk @ 245#


C. 3 Rounds Each For Time
5 PC 
5 Thrusters
5 Over The Bar Burpees
16 Cal Bike
Rest 3:30
*55/55/54

D. evoFIT WOD
7m Amrap:
10 WB
10 AS
20 Russian Twist With MB
20 Russian Twist W/O MB
30 Second Rest

Rest 2m

7m Amrap:
15 Shoulder Press
30 Second OHD Hold
15 Bicep Curls
30 Second Hold at 90'
Rest 30s

10 June

Training (630a)

P1 DOES 10, P2 DOES 10, P3 DOES 10. FOR A 4 PERSON TEAM, ONLY NEED TO DO 3 @ EACH. 10-10-10-9-9-9. 

10-8-6-4-2

SLAMBALL RUNS (25 YARD TRIPS)

*30/20

REST EXACTLY 1 MINUTE

THEN: 

10-8-6-4-2

OVER THE BOX JUMPS

*24/20

REST EXACTLY 1 MINUTE

THEN: 

10-8-6-4-2

SQUAT JUMPS TO PULL-UP BAR

REST EXACTLY 1 MINUTE​

THEN: 

10-8-6-4-2

PUSH JERKS

*135/85

*11:45?

SCORE IS TOTAL TIME

PART B:

WITH A 15M RUNNING CLOCK:

5 CAL ROW

5 CAL BIKE

200M RUN

10 CAL ROW

10 CAL BIKE

200M RUN

15 CAL ROW

15 CAL BIKE

200M RUN

20 CAL ROW

20 CAL BIKE

200M RUN

15 CAL ROW 

15 CAL BIKE

200M RUN

10 CAL ROW

10 CAL BIKE

200M RUN

5 CAL ROW

5 CAL BIKE

200M RUN

*ALL RUNNERS NEED TO BE TO BE ABLE TO START NEXT ROW DISTANCE. 

*IF YOU FINISH THE FINAL 200M RUN, PART B ENDS. IF YOU

*20:05

9 June

Training (230p)


A. Every 2m For 12m
2 TnG Squat Cleans + 2 Front Squats
*185 - 205 - 225 - 245 - 265 - 265
*265#

B. With A Partner:
100 Wallballs (1st 50@20# - 2nd 50 @30#)
80 Heavy KBS (2)
60 C2B
40 DL (275#)
20 Synchro BFB
1 Lap Bear Crawl On Sliders
*12:43

C. 
12m EMOM
Triceps
Core

7 June

Training (230p)

A. "Helen"
3 RFT:
400m Run
21 KBS (1.5)
12 Pullups
*7:30
*Course was probably a bit short but when accounting for run to Pull-up bar, I am going to take it and call it a pretty big PR. 

B. Auxilliary Work
-Heavy Carries
-DragonFlies
-Paleo Squat

6 June

Training (230p)

A. Vitality Air Bike Conditioning (#2)
10 Seconds Slow Spin
10 Seconds @ 70%
10 Seconds @ 100%
20 Seconds Slow Spin
Rest 3m, x4
*Score is highest RPM number during 10 Second Sprint
*72/72/72/72 = 288

B. Barbell Tabata Mash
Deadlift (225)
HPC (135)
Thrusters (95)
Rest 1m
6 Rounds Tabata Over The Bar Burpees
*Score is Mash + Low Round of Burpees
*188+5 Reps 
*193 Reps (8/12/4 even and 8/13/0 odd) (Did a few extra last round)

C. Triangle of Death With Derick and LB
For Time:
100 Cal Bike
100 Cal Row
100 Cal Ski
*12:14

5 June

Training (230p)

A. Front Squats
3 Seconds In Bottom, 10 Seconds At Top
Find 1RM then 3x3 @ 80%
*285 then 225 For 3x3

B. For Time:
21-15-9
Front Squats (135)
HSPU
Row (Cals)
*6:09

C. evoFIT Class WOD
(2) 12m Amraps
Rest 3m B/W

3-5 June

Regional Weekend In Atlanta

2 June

Training (930a)

A. Snatch Skillwork

B. For Time, with a partner: 
1K ROW/850M ROW 1T PLATE PUSH 30 BOX JUMPS (30/24) 1T PLATE PUSH 50 WALLBALLS 1T PLATE PUSH 30 THRUSTERS (135/85) 1T PLATE PUSH 50/35 CAL ASSAULT BIKE
*11:54