Training (12p)
Did Bootcamp With Dave/Jason/Nate Schrader
22m Amrap:
40 Wallballs
*10 Burpees Every Break
20 Cal Air Bike
20 Gorillas
20 Slider Hammy Curls
20 Slider Side Lunges
20 Torp Jumping Jacks
20 S/L DL
20 Jump Squats Over Torpedo
*2+20 Hammy Curls
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Wednesday, November 29, 2017
Tuesday, November 28, 2017
28 November
Training (230p)
A. 2 Rounds Not For Time:
2 Trips Banded Sprints
+
1 Max Set of Pushups
+
1 Max Set of Strict Pullups
+
15 Gorilla's On Sliders
*Complete
B. 3 RFT
150 Yard Shuttle
21 DL (155)
15 T2B
9 Heavy SB
Rest 60 Sec B/W Rounds
*8:14
C. Seated Military Press
12 Reps @ 95
10 Reps @ 125
6 Reps @ 145
D. Training Sets OTM Chin-Ups
4 Reps + 10# Weighted Ankle
*10 Sets
A. 2 Rounds Not For Time:
2 Trips Banded Sprints
+
1 Max Set of Pushups
+
1 Max Set of Strict Pullups
+
15 Gorilla's On Sliders
*Complete
B. 3 RFT
150 Yard Shuttle
21 DL (155)
15 T2B
9 Heavy SB
Rest 60 Sec B/W Rounds
*8:14
C. Seated Military Press
12 Reps @ 95
10 Reps @ 125
6 Reps @ 145
D. Training Sets OTM Chin-Ups
4 Reps + 10# Weighted Ankle
*10 Sets
Friday, November 24, 2017
24 November
Training (1p)
5th Day In A Row
Kept It Simple And Did Class WOD
"Tryptophan"
28m EMOM
Min 1: 150 Yard Shuttle (0-25-0-50-0)
Min 2: 15 Wallballs
Min 3: Max Clean and Jerks @ 135#
*Every Drop, must complete 1 BFB before continuing
Min 4: 7 Burpee To Target
*Score is total Reps Clean and Jerks
*71 Reps
5th Day In A Row
Kept It Simple And Did Class WOD
"Tryptophan"
28m EMOM
Min 1: 150 Yard Shuttle (0-25-0-50-0)
Min 2: 15 Wallballs
Min 3: Max Clean and Jerks @ 135#
*Every Drop, must complete 1 BFB before continuing
Min 4: 7 Burpee To Target
*Score is total Reps Clean and Jerks
*71 Reps
Thursday, November 23, 2017
23 November
Training (645a)
Tested "Turkey Day WOD"
Team of 3 (Jess/Jeff/Steve)
1 Mile SB Run (20)
60 Cal Bike
21 S2O (155)
21 Synchro BFB
800m SB Run
80 Cal Bike
15 S2O (185)
15 Synchro BFB
400m SB Run
100 Cal Bike
9 S2O
9 Synchro BFB
*31:40
Pain Cave - Core
Tested "Turkey Day WOD"
Team of 3 (Jess/Jeff/Steve)
1 Mile SB Run (20)
60 Cal Bike
21 S2O (155)
21 Synchro BFB
800m SB Run
80 Cal Bike
15 S2O (185)
15 Synchro BFB
400m SB Run
100 Cal Bike
9 S2O
9 Synchro BFB
*31:40
Pain Cave - Core
Wednesday, November 22, 2017
22 November
Training (230p)
A. Every 2m For 12m
2 Strict Press + 4 Push Jerks
*175#
B. 500m Row, rest 2:30, x3 (Must be w/in +/- 1 Second
*1:37 - 1:37 - 1:37
Rest 4m
5m Max Distance Lunges Bear Hugging SB (30)
*150 Yards
*Subtract 1 second from row for every 10m lunged. Anytime SB is dropped, 5 burpees before picking it back up and starting again.
*1:22
Pain Cave Work
Bench
5x3, rest 3m B/W
*235 - 265 - 275(-1) - 255 - 265
Drop Set
285x1 - 255x2 - 225x3 - 195x4 - 165x2(Failed)
A. Every 2m For 12m
2 Strict Press + 4 Push Jerks
*175#
B. 500m Row, rest 2:30, x3 (Must be w/in +/- 1 Second
*1:37 - 1:37 - 1:37
Rest 4m
5m Max Distance Lunges Bear Hugging SB (30)
*150 Yards
*Subtract 1 second from row for every 10m lunged. Anytime SB is dropped, 5 burpees before picking it back up and starting again.
*1:22
Pain Cave Work
Bench
5x3, rest 3m B/W
*235 - 265 - 275(-1) - 255 - 265
Drop Set
285x1 - 255x2 - 225x3 - 195x4 - 165x2(Failed)
Tuesday, November 21, 2017
21 November
Training (230p)
A. Back Squats
*5x3, rest 3m B/W
*275 - 295 - 305 - 315 - 325
B. Back Squat Drop Set
*335x1 - 285x2 - 255x3 - 225x4 - 195x5 - 165x6 - 135x7
C. Class WOD "Tuesday's Gone"
14m Amrap:
10 HPC (135)
10 T2B
10 CC Floor Touch To Bar
25 Yard Reverse Bear Crawl
*7+32
D. Bis/Shoulders (Pain Cave)
A. Back Squats
*5x3, rest 3m B/W
*275 - 295 - 305 - 315 - 325
B. Back Squat Drop Set
*335x1 - 285x2 - 255x3 - 225x4 - 195x5 - 165x6 - 135x7
C. Class WOD "Tuesday's Gone"
14m Amrap:
10 HPC (135)
10 T2B
10 CC Floor Touch To Bar
25 Yard Reverse Bear Crawl
*7+32
D. Bis/Shoulders (Pain Cave)
Monday, November 20, 2017
20 November
Training (230p)
Class WOD
A. With a 15m Running Clock
0:00 - 5:00
Find 15RM Thruster
*165
5:00 - 10:00
Find 10RM Thruster
*185
10:00 - 15:00
Find 5RM Thruster
*215
Total = 565#
B. 3 RFT:
16/8 Air Bike Cals
20 Pullups
10 Deadlifts (225/125)
20 Yard Burpee Broad Jump
*8:58
C. Bi's/Abs In The PainCave
Class WOD
A. With a 15m Running Clock
0:00 - 5:00
Find 15RM Thruster
*165
5:00 - 10:00
Find 10RM Thruster
*185
10:00 - 15:00
Find 5RM Thruster
*215
Total = 565#
B. 3 RFT:
16/8 Air Bike Cals
20 Pullups
10 Deadlifts (225/125)
20 Yard Burpee Broad Jump
*8:58
C. Bi's/Abs In The PainCave
Saturday, November 18, 2017
18 November
Training (7a)
Tested Team WODs as usual:
3 Rounds Of DT
Tested Team WODs as usual:
5 Rounds Of:
10 Cal Air Bike Sprint
4 Rounds Of:
15 Heavy WB
15 T2B
(12-9-6)
2 Round Of Christine
500m Row
21 DL (155)
12 Box Jumps
1 Round Of Eva
800m Shuttle (20y Trips x 40)
30 Pull-ups
30 Heavy KBS
*16:07
5m To Establish 5RM Front Squat
*260#
Friday, November 17, 2017
17 November
Training (230p)
A. KB OHD Carries + Push Press
Every 5 Yards for 40 Yards, Rest 3m, x2
*53#
B. Pullup Training Sets, Rest 60 seconds
*6 Reps, x10 Sets
C. 3 RFT:
500m Row
50 Air Squats
50 DU's
*10:59
(Rows were 1:45/1:44/1:40)
D. Bench + Heavy Swings
5 Bench w/5 Second Pause At Top
Rest 20 Seconds
10 Heavy American Swings (96#)
x5 Sets
*185/215/225/230/235
E. 1 Max Set @135#
*31 Reps
A. KB OHD Carries + Push Press
Every 5 Yards for 40 Yards, Rest 3m, x2
*53#
B. Pullup Training Sets, Rest 60 seconds
*6 Reps, x10 Sets
C. 3 RFT:
500m Row
50 Air Squats
50 DU's
*10:59
(Rows were 1:45/1:44/1:40)
D. Bench + Heavy Swings
5 Bench w/5 Second Pause At Top
Rest 20 Seconds
10 Heavy American Swings (96#)
x5 Sets
*185/215/225/230/235
E. 1 Max Set @135#
*31 Reps
Wednesday, November 15, 2017
15 November
Training (230p)
A. EMOM For 15m
Min 1: 18 Cal Bike
Min 2: 12 C2B Pullups
Min 3: 6 Heavy Burpee Slamballs (50)
*Complete, Couldn't have made another full round.
B. Auxillary Work
Banded Torso Work - Leg Lifts - Bottoms Up Carries - Turkish Get-Ups
C. Tricep Work
A. EMOM For 15m
Min 1: 18 Cal Bike
Min 2: 12 C2B Pullups
Min 3: 6 Heavy Burpee Slamballs (50)
*Complete, Couldn't have made another full round.
B. Auxillary Work
Banded Torso Work - Leg Lifts - Bottoms Up Carries - Turkish Get-Ups
C. Tricep Work
Tuesday, November 14, 2017
14 November
Training (230p)
A. Every 2m For 12m:
1 DL - 1 HSC - 1 PJ
*Add 1 Rep To Each Every 2m, Ending With 6-6-6
*Same Load Across All 6 Sets
*190#
B. For Time:
"Dead-End"
1k Row
50 T2B
25 HSPU
50 Wallballs
1k Row
*13:12
*T2B Hurt me. 16/25/32/38/42/46/50. HSPU+WB U/B. Rows were 3:38/3:48.
C. Pain Cave Meathead Stuff (Bis/Shoulders)
A. Every 2m For 12m:
1 DL - 1 HSC - 1 PJ
*Add 1 Rep To Each Every 2m, Ending With 6-6-6
*Same Load Across All 6 Sets
*190#
B. For Time:
"Dead-End"
1k Row
50 T2B
25 HSPU
50 Wallballs
1k Row
*13:12
*T2B Hurt me. 16/25/32/38/42/46/50. HSPU+WB U/B. Rows were 3:38/3:48.
C. Pain Cave Meathead Stuff (Bis/Shoulders)
Monday, November 13, 2017
13 November
Training (230p)
A1. Seated BB Press (Front), 8-12 Reps
*135
Rest 60 Seconds
A2. 45 Second Wall-Facing HS Hold
*Complete
Rest 60 Seconds
A3. 60 Second Plank Hold (Top Pushup)
*Complete
Rest 1m, x3
B. 10-1 Power Cleans (135)
1-10 Burpee Box Jumps (24)
*12:54
C. Pain Cave Iso Work (Tris)
A1. Seated BB Press (Front), 8-12 Reps
*135
Rest 60 Seconds
A2. 45 Second Wall-Facing HS Hold
*Complete
Rest 60 Seconds
A3. 60 Second Plank Hold (Top Pushup)
*Complete
Rest 1m, x3
B. 10-1 Power Cleans (135)
1-10 Burpee Box Jumps (24)
*12:54
C. Pain Cave Iso Work (Tris)
Saturday, November 11, 2017
11 November
Training (7a)
A. 21m AMRAP:
120 Yard Shuttle
200m Row
12 DL (185)
12 T2B
20 Yard Seal Walk
B. Pain Cave Iso Work
A. 21m AMRAP:
120 Yard Shuttle
200m Row
12 DL (185)
12 T2B
20 Yard Seal Walk
B. Pain Cave Iso Work
Wednesday, November 8, 2017
8 November
Training (230p)
A. Barbell Poker
0:00 - 5:00
5 Power Cleans OTM
5:00 - 10:00
5 Squat Clean Thrusters OTM
10:00 - 15:00
10 DL OTM
*165 For All
B. EMOM For 12 Minutes
Min 1: 20 Yard Burpee Broad Jumps
Min 2: 12 Alternating DB Snatch (50)
Min 3: 30 Second KB Goblet Squat (Red)
*Complete
C. Bench Work
A. Barbell Poker
0:00 - 5:00
5 Power Cleans OTM
5:00 - 10:00
5 Squat Clean Thrusters OTM
10:00 - 15:00
10 DL OTM
*165 For All
B. EMOM For 12 Minutes
Min 1: 20 Yard Burpee Broad Jumps
Min 2: 12 Alternating DB Snatch (50)
Min 3: 30 Second KB Goblet Squat (Red)
*Complete
C. Bench Work
Tuesday, November 7, 2017
7 November
Training (230p)
Warmed up with 4/4/4 On the Bike/Ski/Rower
A. Deadlifts
Triples at 225/255/285/315/345
Singles at 375/375
Drop Set 375/345/315/285/255/225/195/165/135
B. 21-15-9
Power Cleans
SB Step-Ups (30)
T2B
*7:19
C. Turkish Get-ups/Reverse Hypers
Warmed up with 4/4/4 On the Bike/Ski/Rower
A. Deadlifts
Triples at 225/255/285/315/345
Singles at 375/375
Drop Set 375/345/315/285/255/225/195/165/135
B. 21-15-9
Power Cleans
SB Step-Ups (30)
T2B
*7:19
C. Turkish Get-ups/Reverse Hypers
Monday, November 6, 2017
6 November
Training (230p)
A1. Push Press, 3 Reps
Rest 60 Seconds
A2. Strict Pullups
Rest 60 Seconds, x4
*205 For All - 10-10-10-10
B. 1 Max Set KB Thrusters
*17 Reps
C. With a 16:00 Running Clock
0:00 - 8:00
AMRAP:
40 Cal Row
30 S2O (115/75)
20 Over The Bar Burpees
*1+30 S2O
8:00 - 16:00
Find 3RM OHS (From Rack)
*275#
C. Build to a tough Single on Bench Press
*275
A1. Push Press, 3 Reps
Rest 60 Seconds
A2. Strict Pullups
Rest 60 Seconds, x4
*205 For All - 10-10-10-10
B. 1 Max Set KB Thrusters
*17 Reps
C. With a 16:00 Running Clock
0:00 - 8:00
AMRAP:
40 Cal Row
30 S2O (115/75)
20 Over The Bar Burpees
*1+30 S2O
8:00 - 16:00
Find 3RM OHS (From Rack)
*275#
C. Build to a tough Single on Bench Press
*275
Saturday, November 4, 2017
4 November
Training (7a)
Tested Group WOD
0:00 - 5:00
400M SB RUN
8 HANG POWER CLEANS (155/95)
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
5:00 - 10:00
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
10:00 - 15:00
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
15:00 - 20:00
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
20:00 - 25:00
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB
25:00 - 30:00
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB
MAX CALS AIR BIKE AS TIE-BREAKER
*85 Calories
B. Bis/Tris With DP
Tested Group WOD
0:00 - 5:00
400M SB RUN
8 HANG POWER CLEANS (155/95)
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
5:00 - 10:00
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
10:00 - 15:00
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
15:00 - 20:00
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
20:00 - 25:00
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB
25:00 - 30:00
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB
MAX CALS AIR BIKE AS TIE-BREAKER
*85 Calories
B. Bis/Tris With DP
Friday, November 3, 2017
3 November
Training (230p)
A. 1RM Strict Press
*195
B. 1RM Thruster
*225
*Failed 245
C. Max Pushups
*33
D. Max Thrusters @ 95#
*26 Reps
E. 4 RFT
20 Cal Bike
15 C2B Pullups
10 S2O (185)
*12:19
*This was miserable.
A. 1RM Strict Press
*195
B. 1RM Thruster
*225
*Failed 245
C. Max Pushups
*33
D. Max Thrusters @ 95#
*26 Reps
E. 4 RFT
20 Cal Bike
15 C2B Pullups
10 S2O (185)
*12:19
*This was miserable.
Wednesday, November 1, 2017
1 November
Training (230p)
A. Gymnastics EMOM (15m)
Min 1: 5 Wide Grip Strict Pull-Ups
Min 2: 6 Strict Ring Dips
Min 3: 3 Muscle-Ups
B. 15m Amrap:
300m Row
40 Yard Plate Push (10 yard trips)
30 KBS (1.5)
20 Plyo Lunges To Target
*3+21 Reps
C. 10m EMOM Core
Even: 30s Hollow Rock/Hold
Odd: Pikes on Rower Seat
*Brutal
A. Gymnastics EMOM (15m)
Min 1: 5 Wide Grip Strict Pull-Ups
Min 2: 6 Strict Ring Dips
Min 3: 3 Muscle-Ups
B. 15m Amrap:
300m Row
40 Yard Plate Push (10 yard trips)
30 KBS (1.5)
20 Plyo Lunges To Target
*3+21 Reps
C. 10m EMOM Core
Even: 30s Hollow Rock/Hold
Odd: Pikes on Rower Seat
*Brutal
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