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Wednesday, August 30, 2017

30 August

Training (230p)

A. Clean and Jerks (225)
1 PC + 1 PJ + 1 PC + 2 PJ
*6 Sets

B. "Neophyte"
21-15-9
KB Snatch
KB Squat
50 Yard Reverse Bear Crawl
*6:24


Tuesday, August 29, 2017

29 August

Training (230p)

A1. Tempo Back Squats (3330), x4
3 Seconds Down - 3 Seconds in Hole - 3 Seconds Up - No Pause at Top
Rest 30 Seconds
*255 For All
A2. Seated Box Jumps x4
*38 Inches
Rest 2:30, x3

B. Partner EMOM
0:00 - 10:00 EVEN: P1 ROWS 18/11 CALS ODD: P2 ROWS 20/13 CALS 10:00 - 20:00 EVEN: P1 COMPLETES: 6 DL (225/125) 6 OVER THE BAR BURPEES 25 DU'S ODD: P2 COMPLETES: 6 DL (225/125) 6 OVER THE BAR BURPEES 25 DU'S 20:00 - 21:00 P1 COMPLETES AS MANY YARDS SEAL WALK AS POSSIBLE 21:00 - 22:00 P2 COMPLETES AS MANY YARDS SEAL WALK AS POSSIBLE
*20+129 Meter Seal Walk

Monday, August 28, 2017

28 August

Training (230p)

A. Floor Press
5x5, rest 2:30 B/W
*245# For All

B. Kyle's PM 
12m AMRAP:
6 Double KB Cleans (2)
6 Double KB Thrusters (2)
24 Du's
6 Double KB Snatches (1.5)
6 Double KB Thrusters (1.5)
12 T2B
3 Back Squats @ 295#
*2+12 Thrusters

Saturday, August 26, 2017

26 August

Training (7a)

A.
In Teams of 4

Air Bike
20/16/12/8 (Males)
10/8/6/4 (Females)
*P1 does 20, P2 Does 20, P3 Does 20, P4 Does 20, P1 does 16, P2 does 16, etc. etc. 

C2B Pull-Ups
10/8/6/4/2 (Males)
Chin Over Pull-Ups (Females)

Rowing 
25-20-15-10​ (Males)
20-15-10-5 (Females)

Power Cleans
10-8-6-4-2 (135/85) Males and Females

400m Runs
Subtract AB Cals while runners are out. 

*32:35

B. Back Squats
Doubles @ 315#
Rest 90 Seconds, x6

Friday, August 25, 2017

25 August

Training (130p)

A. Build to a tough triple Squat Clean and Jerk from the Blocks
*220

B. Every Minute On The Minute For As Long As Possible:
Complete 15 Cals on AB
*15 Minutes
*This was the worst I have felt after any workout in over a year for sure
*JBess did 20 Minutes which is insanity

C. You-Go-I-Go For 8 Rounds Each
50' Run
5 C2B
50' Run
3 Bar Facing Burpees
1 DL @ 315#
*About 30 Seconds Per Round

Tuesday, August 22, 2017

22 August

Training (230p)

A. 20m AMRAP
2 Muscle-ups
4 HSPU
8 Heavy Wallballs (30)
*15+1 Muscle-up

B. Build to a Tough Snatch
*215#
Take 90% and complete a 6M EMOM
2 Snatches Every Minute for 6m 
*195

*Snatches felt super heavy, first time snatching in a few weeks. 

Monday, August 21, 2017

21 August

Training (230p)

This eclipse nonsense.....people may want to invest in a job before they travel across the country watching the sky get dark for a few minutes...but what do I know. 

Allergies been getting me the past few days so took it easy today and did the partner WOD solo. 

A. Floor Press, 4x10
Rest 2:30 B/W
*225 For All

B. Solo
20:00 - 12:00
1 Max U/B Round Of "DT"
*205

12:00 - 0:00
12m AMRAP
10 OHS (135)
10 Synchro BFB
10 PC (135)
50 Yard BC On Sliders (25 Out and Back)
*3+10 OHS
*106 Reps
*106+205/205 = 516

Saturday, August 19, 2017

19 August

Training (7a)

100/60 Cal Air Bike
*Only Working While BB Held OHD (95/65)

100/75 Cal Row
*Only Working While BB Held In Suitcase Carry (1 Arm)(95/65)

Once Finished With The Row , Immediately Begin:
21-15-9
Cal Air Bike (95/65)
OHS
Synchro BFB
Box Jumps (30/24)
Cal Row
400m Run After Each Round

*24:25


1. ONLY 1 PERSON REQUIRED TO HOLD THE BARBELL OHD OR IN THE SUITCASE CARRY. ANYTIME THE BARBELL SWITCHES, THE BIKE OR ROWER MUST SWITCH AS WELL. IF BIKE OR ROWER SWITCHES, BB HOLDER DOESN'T HAVE TO SWITCH. 

2. NO REST BETWEEN THE END OF THE ROW AND THE START OF THE 21-15-9. THAT WORKOUT WILL END WHEN THE LAST PERSON COMES BACK THRU THE DOOR. 

3. CAN'T BEGIN THE AIR BIKE UNTIL EVERYONE IS BACK FROM THE 400M RUNS. 

Friday, August 18, 2017

18 August

Training (230p)

A. Sumo DL
4x5
*Worked up to 355

B. 12.3 Retest
12m Amrap:
150 Wallballs
90 Du's
30 Muscle-ups
*1+10 WB
*U/B WB and DU's. MUps were 6-12-17-22-26-30


Wednesday, August 16, 2017

16 August

Training (230p)

Tested Thursdays Grinder

10 Rounds:
1 PC (225)
3 Strict Pullups
5 OTB Burpees

5 Rounds
18 Cal Air Bike
10 T2B
20 Yard Seal Walk

1000m Row
50 Yard Burpee Broad Jump

*28:24

Monday, August 14, 2017

14 August

Training (230p)

A. Floor Press, 4x12, rest 2:30m
*195 For All

B. 2m Work / 1m Rest
16c Air Bike
4 TnG Clean and Jerks (135)
S2O (1.5)
*Continue until 80 Reps Complete
*7:29 (30/30/20)

C. "Unfair FGB"
-T2B
-Air Bike
-Thrusters (45)
-Over The Box Jumps (24)
-150m Shuttle
*Shuttle counts for 0, if you don't finish run, -15 reps. 
*96-88-91
*275 Reps

Sunday, August 13, 2017

13 August

Training (830a)

A. 12m EMOM W/Partner
Even: 15 Dips
Odd: 15 Strict Pull-ups
*Complete

B. W/Partner
2k Ski
*7:07

C. 15 Sec Assault Bike Sprints
Rest 2:30, x4
*Complete

D. 3 Rounds 
25 Yard Bear Crawl On Sliders
25 Yard Run Back
5 Burpee To Target
50 Yard Prowler Push
*5:17

E. Tabata Mash
-seal walks
-hollow holds
-gorillas 
*6 Rounds 

Saturday, August 12, 2017

12 August

Training (9a)

A. 5-4-3-2-1
Box Squats 275
Bench 225
*Complete

Rest 5m

1-2-3-4-5
Box Squats 275
Bench 225
*Complete

12m Emom
Over the shoulder throws
Battle ropes, in and out
Bear crawls F/B
Wallballs

ABS

Wednesday, August 9, 2017

9 August

Training (7a)

5k Row
*every 500m do 20 Push-ups
*27:23

10m EMOM
Even: 40 pound thruster s/s
Odd: 10 Slamballs
*Complete

Tuesday, August 8, 2017

8 August

Training 9a


A. Box Squats
5x5
Worked up to 315#

B.
For Time:
5 ball facing burpees over the ball
40 yard Bear Hug Carry
20 Cal Air Bike
Then:
5 Rounds
5 HSPU
10 OHS (115#)
15 Pull-ups
*10:14

Saturday, August 5, 2017

5 August

Training (7a)

A. Tested "TeamWODs

20 Yard Team Centipede
Then: 
10 Rounds:
5 DL
3 Power Cleans
1 Front Squat
5 Bar Facing Burpees
Then: 
40 Heavy Slamballs
40 C2B Pullups
40 Heavy SB Squats
40 Circle MB Toss
*15:10


B. 5 Rounds
10 Yard HS Walk
10 Yard Seal Walk 
2 Muscle-Ups
*Complete

Friday, August 4, 2017

4 August

Training (230p)

A. 12M EMOM
Even: 5 OHS (185)
Odd: 10 DU's (Tested Calf)
*Bar comes from ground

B. 
For Time:
10-1 Hang Squat Cleans (95)
1-10 HSPU
20 U/B Du's
*9:23

C. 
Tabata Mash
-Strict Pullups
-Pushups
-BB Curls
*8 Rounds
*38 Reps Per Round (8/16/14)

Wednesday, August 2, 2017

2 August

Training (230p)

A. Power Swings (Banded)
3x10

B. T2B Volume
1 T2B (10 Sec Rest)
2 T2B (20 Sec Rest)
3 T2B (30 Sec Rest)
4 T2B (40 Sec Rest)
etc. etc. 
*Cut our Rest Time in Half at 15. 
Made it to 15/18
*168 Reps Total

C. Every 3m For 15m 
450m Row
1 PC
*Score is heaviest 5 Power Cleans Lifted 
*225 For All
*Took it easy on Calf, was feeling about 80% recovered today. 

D. ēvoFIT Tester
25m AMRAP:
1+240 Reps
*Brutal

Tuesday, August 1, 2017

1 August

Training (3p)

A. Floor Press
5x5 @ 225#

B. Box Squats
5x5 @ 225#

C. Bicep/Elbow Work

D. Tabata Hollow Holds
20 Seconds Round 1
19 Seconds Round 2
18 Seconds Round 3
All the way down to 1
*20 Rounds

Trying to rest my calf from tweaking yesterday.