29 November

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

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

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

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

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)

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)

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

18 November

Training (7a)

Tested Team WODs as usual:

5 Rounds Of:

10 Cal Air Bike Sprint

4 Rounds Of:

15 Heavy WB

15 T2B

3 Rounds Of DT 

(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#

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

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

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)

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)

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

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

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

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

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

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. 

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