30 December

Training (7a)

Tested Group WOD

7m AMRAP's

rest 2-3m b/w stations

Station 1: 

Run

0 - 25 - 0 - around cones - 0 -paincave

30 slider push-up plank with reach (to wall)

run back to 0

20 HSPU

​

Station 2: 

500m/400m Ski

20 Heavy WB (50/40/20)

*Alternate B/W 50 and 40

Station 3:
Row For Max Distance In 7m
Every Switch - Person Getting Off Must Complete 5 burpees to target before next person can begin rowing. 

*1,834m

(JEFF/STEVE/DP)

29 December

Training (230p)

A. 1RM Strict Press
*205

B. 1RM Thruster
*245

C. Max Set Of Pushups
*40

D. 10m AMRAP:
50 DU's
10 Push Jerks (185)
5 Bar Muscle-Ups
*4+56

28 December

Training (12p)

Since we rested on Monday (Christmas) we decided to jump in the Noon CF Class. Huge Class, a ton of fun. 

"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS
*22:09 (Did This With Bird)
*Tyler/Besser were 21:04 and Delly/Dave were 21:38. Crazy Fast Times. *1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE GETTING BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. 5. ODD NUMBER OF PEOPLE, MAKE A TEAM OF 3. 1 PERSON GOES SOLO ON THE 9-6-3 BUY-IN AND THEN THE OTHER 2 CAN TAG TEAM 2ND ROUND OF 9-6-3 BUY-IN. ALL 3 DO THE SYNCHRO BURPEES AND 2 DO KB THRUSTERS WHILE 1 DOES BB THRUSTERS. 6. SCALE FEMALE BIKE CALS

27 December

Training (230p)

A. Back Squat, 5x5
*225 - 255 - 285 - 305(-1) - 305(-1)

B. Every 90 Seconds For 12m
Complete 1 Complex Of 1 DL - 1 HSC - 1 SC - 2 TnG PJ
Add 20# Every Successful Lift
*105 - 125 - 145 - 165 - 185 - 205 - 225 - 245(Failed 2nd Jerk)

C. 16m AMRAP:
100 DU's (Every Mistake Complete 12c Bike)
80 Walking Lunge Steps (Bear Hug 30# SB)
60 KBS (1.5)
40 DL (185)
20 Cal Row
*1+200 Reps 
(No mistakes on DU's - 1st Set of KBS U/B - DL were 12-24-34-45-50 - Lunges Were Terrible)

D. Bis/Tris

26 December

Training (11a)

A. 1RM Push Press Re-Test
*245#

B. 1RM Push Jerk Re-Test
*265#

C. "Breakfast For Dinner"
15-12-9-6-3
Front Squats (155)
Toes To Bar
Then: 
20 Heavy Slamballs
*4:54

D. 10-8-6-4-2 
Bench Press (225)
20-16-12-8
GHD's

23 December

Training (7a)

Tested Vitality 12 Days Of Christmas Workout

1 - Air Bike Sprint (12 Cals)
2 - DL (275)
3 - Burpee Box Jumps (30)
4 - T2B
5 - Synchro Bar Facing Burpees
6 - U/B Thrusters (135)
7 - TnG Clean and Jerks (135)
8 - Heavy Wallballs
9 - C2B Pullups
10 - Partner Pushups + Clap
11 - Plyo Lunges To Target
12 - Trips Reverse Bear Crawl (10 Yard Trips x12)

*32:21
*Did this with DP
*Moseley/Bird = 31:31

22 December

Training (230p)

A1. Single Arm KB Push Press
*6 Reps Each Arm (2 Pood)

Rest 20 Seconds

A2. 60 Sec Assisted FS HS Hold
*30-40 Seconds

Rest 20 Seconds

A3. Seated Plate Raises (35/15)
*14-16 Reps

Rest 2m, x3

B. 15m AMRAP:
12/9 Cal Row
9 Burpee Box Jumps (30/24)
6 PJ (185/115)
*6+17

C. 21-15-9
GHD Situps
Back Extensions
15 Barbell Curls (95#)

20 December

Training (230p)

A. Every Minute On The Minute For 10m
90m Row + 1 Clean and Jerk
*240#

B. 16m Amrap: (Did the rx+ version from class)
100 Cal Bike
80 Yard Reverse Bear Crawl
60 Thrusters (95)
40 Front Rack BB Lunges (95)
20 Heavy Slamballs
*288 Reps (38 Lunges)

C. Box Squats
*5x4 @ 225#

19 December

Training (230p)

A. 7 WB Squat Therapy (3 Second Hold In Hole)
*50# WB

Rest 30 Seconds

Max Set of U/B DU's (100 Max)

Rest 30 Seconds

Max Set of U/B T2B 

Rest 2:30, x3 (Score is total of DU's + T2B 
*100/31 - 100/26 - 100/28

B. With a 2:00 Clock Counting Down
20 Cal Bike
W/Remaining Time:
Amrap of:
6 HPC (135)
4 Over The Bar Burpees
Rest 2m, x4
*31/30/30/26 (117 Reps)

C. Meathead Session (Tris)

18 December

Training (230p)

A. Every 3m For 15m
1 Squat Clean - 1 Press - 1 Squat Clean - 2 Push Press - 1 Squat Clean - 3 Jerks
*185

@ The 16:00 Complete Max Set of Z-Press (45#)
*Can't stop/pause OHD or in Front Rack Or Set Is Over
*55 Reps

B. For Time:
15-12-9-6-3
C2B Pullups
OHS (95)
*3:04

C1. BB Bench x3
Rest 10 Seconds
DB Bench x10
Rest 2m, x4
*235-245-255-265
*70# For All On DB Bench

14 December

Training (Noon)

Jumped in Group Class With Brent
For Time:
2m Work - 1m Rest
150 Cal Air Bike
50 Yard Heavy SB + Squat (50)
25 OTB Jumps
100 Cal Air Bike
50 Yard Heavy SB + Squat
25 OTB Jumps
*16:20

Meathead Session
Arms

13 December

Training (230p)

A. Every Minute On The Minute For 12m
Even: 90 Yard Shuttle Run + Max T2B in remaining Time
Odd: Rest
*91 T2B

B. "Squeeky Clan"
15m AMRAP:
10 Clean and Jerks
12 Hamstring Curls On Sliders
14 Gorilla's On Sliders
16 Walking Lunges
*135/155/185/205
*4+3

C. PainCave
*Core

12 December

Training (230p)

A. Hang Snatch and Snatch Work
*Build to Moderate Load
*215

B. For Time:
"Bradshaw"
10 Rounds:
3 HSPU
6 DL (225)
12 Pullups
24 DU's
*12:41

C. Bench
5x10
*185-195-215-225-225

11 December

Training (230p)

A. 3 Push Press
Rest 10 Seconds In Front Rack
3 Push Jerks
Rest 10 Seconds In Front Rack
3 Thrusters
Rest 4m, x2
*195/185 (370#)

B. 1k Row Buy-In
*3:21 (1 Burpee Penalty)
2m Rest
12m Amrap:
5 PC (155)
10 Over The Bar Burpees
15 Wallballs
*6+10

C. Pain Cave
*Shoulders
Tempo Seated Military Press

9 December

Training (7a)

Tested Group WOD

1,000m Row

40 Curtis P's

40 T2B

40 Back Squats

*95#/65#

750m Row

30 Curtis P's

30 T2B

30 Back Squats

*115#/75#

500m Row

20 Curtis P's

20 T2B

20 Back Squats

*135#/85#

250m Row

10 Curtis P's

​10 T2B

10 Back Squats

*155#/85#

*28:04

Then:

Chin-Ups / Curls

10-8-6-4-2

*10# Ankle Weights

8 December

Training (230p)

A. HS Holds and Planks

B. HSPU (10) and Pushups (15)
3 Sets Each

C. Every Minute On The Minute Until 100 Cals On Bike Completed
Min 1: 2 BFB + 10 Deadlifts (255)

Min 2: 2 Burpee To Target + 10 C2B

Min 3: Max Cals On Air Bike

*11:58
*27-23-21-29
*Extremely Painful

D. Bench
235x5
Rest 2m, x3
275x2
265x3,3

6 December

Training (230p)

A. Establish A Heavy Single Of:
1 DL - 1 PC From Below The Knee - 1 PC From Mid Thigh + 2 TnG Jerks
*245

B. 10 Rounds For Time:
5 DL 
3 HPC
1 PJ
*185
*4:12

C. 25m AMRAP (ēvoFIT Workout)
Team Of 3
5-10-15-20-25.....
Cal Bike
Circle MB Toss
WB (20)
Reverse Torpedo Lunges
30 Second Torp Stone Chair (1 Person Holds/All Work)
*8+76 Reps

D. Bench
10-1 (20 Second Hold After Every Set)
(95#)Bar Stays In Hands For All 55 Reps
*4:48

5 December

Training (230p)

A. With a 2m clock counting down:

60 sec air bike @ No Higher Than 400 Watts

Max t2b

Rest 2:30,x3

*Score is Total Cals + T2B

*42,42,42 = 126

100 Wb

50 pound WB

*Did this DP and Moseley...It was terrible (10Ft Target)

With a partner

10 Rounds 

50 du

15 Wb (30)

12 KB

9 Over the box

*17:48 (With DP)

Military press

4x5

*135 For All

4 December

Training (230p)

A. Thruster Max Set (135)
Rest 30 Seconds
Thruster Max Set (115)
Rest 30 Seconds
Thrusters Max Set (95)
*24/13/15

B. Training Sets (4 Sets)
Rest 60 Seconds
*8

C. With 2:30 Minute Clock
Bike 30 Cals
With Remaining Time Complete AMRAP Squat Cleans
Rest 1:30, Continue until 3,400# Lifted. 
*6:13
*Used 145 (24 Reps)

D. CGBP - 3 Sets

2 December

Training (230p)

Brent and Amy

6M STATIONS:

STATION 1: 1 

FULL SLAMBALL SUICIDE 0-10-0-20-0-30-0-40-0-50-0-40-0-30-0-20-0-10-0 WITH REMAINING TIME: AS MANY T2B

AS POSSIBLE

*152 T2B

STATION 2: 

1K/850M SKI WITH REMAINING TIME: AS MANY C2B/CHIN OVER PULLUPS

*72 C2B

STATION 3: 

4 ROUNDS: 10 SYNCHRO BFB 10 JERKS (185/105) WITH REMAINNG TIME: AS MANY DU'S AS POSSIBLE

212 DU's

STATION 4: 

4 ROUNDS: 40 YARD BEAR CRAWL SHUTTLE *20 F/W - 20 B/W 10 HEAVY SLAMBALLS 10 PLYO LUNGES TO TARGET WITH REMAINING TIME: AS MANY HEAVY WB AS POSSIBLE

*52 WB

1 December

Training (230p)

A. Push Press, 4 Sets Of 5
*215

B. 1 Max Set of KB Thrusters (Red)
*20 Reps

C. For Time:
30 PC
30 Cal Bike
20 PC 
20 Cal Bike
10 PC 
10 Cal Bike
*135
*11:03

D. Pain Cave
*Bis/Tris

*Chin-Up Ladder + 10#
1-2-3-4-5-6