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Saturday, September 30, 2017

30 September

Training (7a)

15m Amrap:
EMOM
MIN 1: 20/12 CAL SKI
MIN 2: 15 BROAD JUMPS (line to line)
MIN 3: 15 OHS (135/85)
*Complete
rest 2-3 minutes b/w

15m Amrap:
BUY-IN: 800M SB RUN
THEN RELAY STYLE (P1 GOES - P2 GOES - P3 GOES)
50 YARD REVERSE BEAR CRAWL
15 STATUE OF LIBERTY (V-LEGS) (15/10)
15 CAL ROW
25 YARD BURPEE BROAD JUMPS
15 OVER THE BOX JUMPS (24/20)
15 PLYO LUNGES
50 YARD REVERSE BEAR CRAWL
*50 Yard Short Of Completing

Friday, September 29, 2017

29 September

Training (230p)

A. 4 Rounds For Time:
10 C2B Pullups
10 Power Cleans
10 Front Squats
10 Push Jerks
*135
*10:00

B. ēvoFIT Workout
Tested From Wednesday

Wednesday, September 27, 2017

27 September

Training (230p)

A. Class WOD
With A Partner
Every Two Minutes For 18 Minutes
300m Row
12 T2B
9 Goblet Squats
6 Jump Squats
*Completed 9+22

B. Back Squats; 5x4 with a 2-second pause in the hole
*225 - 245 - 265 - 265 - 285


Tuesday, September 26, 2017

26 September

Training (2p)

A. Squat Complex
Jump Squats - Barbell Jump Squats - Seated Box Jumps w/25# Plate - Prowler Sprints
x3

B. Tested Thursday Workout "Trifecta"
0:00 - 10:00
21-15-9
Air Bike Cals
Row Cals
*4:11

10:00 - 20:00
"Diane
*4:48

20:00 - 30:00
50 WB
40 Heavy SB
30 KB Thrusters (2) 1.5's
20 T2B
10 CC Floor Touch
*Finished 9 Thrusters

Total Time: 19:21

Monday, September 25, 2017

25 September

Training (230p)

A. Floor Press; 3-3-2-2-1
*255 - 255 - 275 - 285 - 300 - 310

B. 3 Rounds For Time:
400m Run
9 Over The Box Jumps
12 Thrusters (115)
15 OHS (115)
*11:35

C. ēvoFIT Workout Of The Day

Tuesday, September 19, 2017

19 September

Training (230p)

A. Build to a tough load of:
1 Hang Power Snatch - 1 Hang Squat Snatch - 1 OHS
*195#

B. Tested Thursday's Workout
For Total Time:
1k Row
1 Max Set of U/B Pushups
1 Max Set of U/B Pullups
1k Row
1 Max Set of U/B Pushups
1 Max Set of U/B Pullups
1k Row
1 Max Set of U/B Pushups
1 Max Set of U/B Pullups
1k Row
*17:00 - 100 Reps (1 Second Deduction Per Rep)
*15:20

C. 10-1 Back Squats
*Start at 155# and add 20# until 1 rep @ 335#
*Complete

Monday, September 18, 2017

18 September

Training (230p)

A. Floor Press, 4x12 Across
*210# (Up 15# From 6 weeks ago)

B. "DT For Days
12m EMOM
2 Squat Cleans On The Minute
Max Rounds and Reps "DT" with remainder of minute
*155/95
*6+5 Deadlifts
*Worked Every Other Minute, Did Round of "DT" the next minute, did 2 squat cleans and rested. 

C. Bootcamp Workout
(2) - 12m Amraps that were both miserable

Saturday, September 16, 2017

16 September

Training (7a)

A. Squat Clean and Jerk Ladder From "Throwdown" With Besser
10/10 - 8/8 - 6/6 - 4/4 - 2/2
*155 - 185 - 205 - 225 - 255
*4:45

A. 10m Amrap:
30/20 Cal Ski
30 Synchro In/Outs On Sliders (2 People)
150m Team Run (Out Of Pain Cave, Behind Red Rig, Down Turf To 0 and then Back Same Direction)
*Can't start working until entire team gets back to the ski
*4+12 Cals

Rest 90 Seconds

B. 10m Amrap: 
30/20 Cal Row
30 Synchro Torpedo Thrusters
15 Heavy Slamballs (50/30)
*3+10 Thrusters

Rest 90 Seconds

C. 10m Amrap: 
30/20 Cal Bike
20 Synchro Torp Facing Burpees
50 DU's
*3+20 DU's

*Did this with Besser and Jeff

Friday, September 15, 2017

15 September

Training (230p)

A. Build to a tough PC in 8:00
*275

B. Take 90% and Complete 1 Rep + Gymnastics OTMEM For 6M
*245+ 2 Muscle-ups and 6 Ring Dips

C. 20 Rounds
2 Power Cleans (225)
3 Over The Bar Burpees
*12:21

D. Lower Back Work
DBall Carries

Wednesday, September 13, 2017

13 September

Training (230p)

A. 1k Ski
200m @ 2:00
200m @ 1:55
200m @ 1:50
200m @ 1:40
200m @ Max
Rest 4m, x2
*3:38/3:37

B. 3 Rounds
25 U/B Heavy WB (30)
50 DU's
15 Cal Bike
*6:50

C. Running Clock
0:00 - 6:00
800m Run
Then Max WB's in remaining Time
*51
6:00-10:00
600m Run
Then Max T2B in remaining Time
*32
10:00 - 12:00
200m Run
Then Max Pullups in remaining Time
*38 
*Total of 116 Reps


Tuesday, September 12, 2017

12 September

Training (230p)

A. Front Squat
20-5-3-1
18m To Complete All Four Sets for Max Load
*205/255/285/315x/305

B. 15m AMRAP:
16 Cal Row
15 S20 (135)
20 Yard F/W Bear Crawl
20 Yard B/W Bear Crawl
15 HSPU
*4+21

Monday, September 11, 2017

11 September

Training (230p)

A. Floor Press
5 Reps OTM For 8 Minutes
*250#

B. For Time:
"Death Race"
30 Cal Air Bike
30 DL (225)
30 Burpee Box Jumps (24)
*4:30
*Ouch. DL were 15-9-6

C. Did ēvoFIT workout
28m Running Clock
0:00 - 5:00 
6 Burpees + Jump as High As Possible
5:00 - 6:00 
Rest
6:00 - 16:00
20 Squat Jumps Over Torpedo
30 Yard Reverse Bear Crawl
Side To Side + OHD Press
16:00 - 18:00 
Rest
18:00 - 28:00
10-20-30...
Single Arm Row
Toe To Torpedo Crunch
High Knees
OHD Carry
*Complete

Saturday, September 9, 2017

9 September

Training (7a)

IN TEAMS OF 3: 
"TITLE FIGHT GONE BAD"
5 ROUNDS FOR TOTAL REPS

MIN 1: CHIN OVER THE BAR PULLUPS, CHIN OVER THE BAR - C2B PULLUPS - MUSCLEUPS - MUSCLE-UPS. 
*40-50 PER ROUND

MIN 2: AIR BIKE CALS
*40-50 PER ROUND

MIN 3: THRUSTERS (75/55) - (95/65) - (115/75) - (135/85) - (155/95)
*12-28 PER ROUND

MIN 4: CAL ROW
*22-28 PER ROUND

MIN 5: 150# DBALL OVER THE SHOULDER
*11-13 PER ROUND

*WE DID 5 ROUNDS AND GOT 671 TOTAL REPS. IT WAS PRETTY TERRIBLE. ONE OF THE WORST SATURDAY'S WE HAVE HAD IN QUITE A FEW MONTHS. 







Friday, September 8, 2017

8 September

Training (2p)

A. "Ghost"
6 Rounds For Total Reps:
1m Rowing
1m Burpees
1m DU's
Rest 1m
*895 Reps
*I wanted 900 and had it until I made TWO mistakes on DU's in 4th Round. Got 25 Cals on Rower, 17 Burpees and then 100ish Du's. 

B. Tested ēvoFIT For Wednesday
7m Stations (You Go - I Go)
Station 1: 
30 Battle Rope Slams
30 Yard OHD Waiters Carry (Red)

Station 2: 
20 Yard Reverse BC + Plate Drag
15 Tricep Pressdowns
10 One-Legged Box Squats

Statiion 3: 
5/5 SA Curl To Press (30)
10 Torp DC Crunches
10 Front Raises

*Too Easy, changed it for the class. 

Wednesday, September 6, 2017

6 September

Training (230p)

Taking Wednesday's as a strength day with no MetCon. Too much intensity lately, not good for the body to go so hard 5 days a week. Will try this out for a few months and see if it ends up being good. 

A. Floor Press
8 Reps @ 30X5
Rest 3m, x3
*225 For All

B. Banded Speed Deadlifts
*185 + Purple Bands
*3 Reps, x6 Sets
Rest 2:30 B/W

C. Lunges
25 Yard BB Walking Lunges
*1st Set Back Rack
*2nd Set Front Rack
*3rd Set OHD
*95# For All

D. 
A1. KB Holds @ 90 Degrees for 30 Seconds
A2. 20 Banded Press-Downs + 2 Second Hold
A3. 20 Bent Over DB Raises (10# Plates)
Rest 2m, x3

Tuesday, September 5, 2017

5 September

Training (230p)

A. Build To A Tough 3 Rep Back Squat
*195-225-255-285-315-335

B. 18m To Find Heaviest 3 Loads Of:
1 Squat Clean - 2 Front Squats - 1 Push Jerk
*225 - 245 - 265(f) - 245
*715#

C. "Three's Company"
15M EMOM
Min 1: 10 Pullups
Min 2: 10 TnG PC (115)
Min 3: Max Cals Air Bike
*25-24-25-21-29
*124 Cals (+20 Cals From Previous)

D. Tested ēvoFIT WOD For Tomorrow
10m EMOM:
Even: 20 Yard FW Bear Crawl - 20 Yard Reverse Bear Crawl
Odd: 8 Broad Jumps

Rest 2m

10m EMOM:
Even: 7 SA Torpedo Thrusters L / 7 SA Torpedo Thrusters R
Odd: 10 Curl To Press + Chest Press

*Complete

Monday, September 4, 2017

4 September

Labor Day Class WOD

With A Partner: 

400m Run (30# SB)
20 C&J (155)
750m Row
40 T2B
50 Cal Air Bike
60 Heavy WB (30)
400m Run (30# SB)
60 KBS (1.5)
750m Row
40 Ring Dips (Muscle-Up Into 1st Rep Each Time)
50 Cal Air Bike
20 Thrusters (155)
*22:09

Saturday, September 2, 2017

2 September

Training (7a)

Tested TeamWOD's

"Vitality Field Meet"
Individual

Station 1: 250m Row Repeats
-Row 250, rest 60 Seconds, Row 250
*Score is combined time
*40.3 / 41.0


Station 2: 2m To Find 1 Max Set of T2B and 1 Max Set of HSPU
*scale is 1 max set of tuck-ups and 1 max set of pushups or box pushups
*22 / 21 = 43


Station 3: 2m Max Cals on Air Bike
*Score is total cals
*44


Station 4: 2m amrap of:
5 doiu​ + jump over bar
5 deadlifts (225)
*26 Reps


Station 5: 2m clock
300 yard shuttle (Red Side - 20 yard segments, x15 trips)
w/remaining time, max 3/2 yard broad jumps (back/forth)
*subtract 1 second for every good rep completed. 
*1:51

Station 6: OHD Hold (55/45) Seated
*:57

*Each event is scored separately and will be ranked as such. 1 point for each place in each event. Lowest point total wins. 

Friday, September 1, 2017

1 September

Training (230p)

A. Bear Hug Carries and Burpees
2 Rounds For Time, 4m b/w
*1:46/1:52
*Brutal (150#)

B. For Time:
100 DU's Buy-in
15-12-9-6-3
HPC (155)
C2B Pullups
100 DU's Cash-out
*6:02
*Everything U/B but 1 Mistake on 25th DU's on final set

C. Pillaf Holds and Banded Rows