31 December

Training AM Session (6a)
10m Ski
Then: 
10c Ski Sprint, Rest 5m B/W
During Rest
GHDs/Back Extensions
Tricep Pressdowns
*40m

Training PM Session (1p)
A. Back Squats, 2 Reps With 18X1 Tempo
Rest 2m, x5
*165/185/200/210/220

B. "Frantastic"
21 Thrusters
9 Muscle-Ups
15 Thrusters
15 C2B
9 Thrusters
21 Pullups
*115#
*4:20 (All U/B)

C. For Time:
5-4-3-2-1
Clean and Jerk (185)
Burpee Box Jumps (30)
10-8-6-4-2
Wallballs
Cash-Out
750m Row
75 DU's
*8:12 (Last Year's Time 8:50)

D. Bis
*Paincave

29 December

Training (7a)

A. 30M AMRAP:
TEAMS OF 2-3 PEOPLE 2 ROUNDS: 80 YARD PLATE PUSH (90/50) 40 YARD HEAVY BEAR HUG CARRY (150/100/75) *40 YARD TRIPS WITH PLATES 2 ROUNDS: 400M RUN 10 KBS EACH (2/1.5) *CAN START KBS AS SOON AS 1ST PERSON IS IN DOOR. 2 ROUNDS: 12 JERKS (165/105) 10 SYNCHRO BFB (3 PEOPLE) 8 C2B PULLUPS/CHIN OVER PULLUPS *SCALE PULLUPS TO BURPEES TO HIGH TARGET 2 ROUNDS 25/15 CAL BIKE 15 HEAVY SLAMBALLS

*Completed 7+1+7 SB (With Besser, Team of 2) 1. STAGGER TEAMS EVENLY THROUGHOUT 4 STATIONS. 2. EACH TEAM COMPLETES 2 ROUNDS AT EACH STATION AND THEN MOVES ON TO THE NEXT ONE. 3. SCORE IS STATIONS+ROUNDS COMPLETED.

B. Tempo Bench Work

3 Seconds Down - 3 Seconds On Chest - Explode Up - 1 Second at Top, x3 Reps, x5 Sets

33X1

*185/225/255/275/275

28 December

Training (1p)

A. OHS Ladder
3 Reps On The 75 Seconds. Increase 10#
*Starting @185
*195/205/215/225/235/245/255/265/275
*Completed 275 and stopped. Felt decent, wrists sore. 

B. Find 3 Heaviest Loads Of Complex in 18m
1DL - 1HPC - 1HSC - 2FS
*245/265/275

C. 3 Rounds For Max Reps of Power Clean
30 Seconds work/30 Seconds Rest
25 Seconds work/35 Seconds Rest
20 Seconds work/40 Seconds Rest
15 Seconds work/45 Seconds Rest
10 Seconds work/50 Seconds Rest
*44/43/44 Reps
*131 Reps (155$)

D. Brent's Abs
100 Flutters - 60 Sec Plank - 50 S/L Tuck-Ups

27 December

Training (230p)

A. Back Squat
6x4
*275/275/305/305/315/315

B. Muscle Snatches
*115

C. 10-1 (You - Go - I - Go)
Heavy Slamballs (70#)
*Complete

D. Class WOD
30m Amrap:
20 Statue of Liberty (14#)
40 No Squat WB (14#)
60 Yards Reverse Plate Drag (10 Yard Trips)
80 Air Squats
100 Cal Row
*2+281

26 December

Training (12p)

Jumped In Class Workout

EMOM FOR 36 MINUTES "FRUIT CAKE" MIN 1: 15 YARD BURPEE BROAD JUMP MIN 2: 12/8 CAL SKI MIN 3: 12 KB THRUSTERS (R/B) MIN 4: 12 T2B MIN 5: 8 BURPEE PULLUPS MIN 6: 12/8 CAL BIKE
*Complete, 36 + Vest 1. FOR ANY MISSED ROUNDS, STAY WITH GROUP BUT REST THE NEXT MINUTE. 2. SCORE IS NUMBER OF ROUNDS COMPLETED. 3. RX+ IS WITH A VEST. NOT ADVISED YOU DO THIS UNLESS YOU HAD A REALLY ROUGH XMAS.

B. Bench, 10x5
*225x4
*255x2
*275x2
*295x1
*295x1(-2)

24 December

Training (1p)

"VITALITY 12 DAYS OF CHRISTMAS" WITH A PARTNER 1. 12/6 CAL ROW/BIKE SPRINT 2. DEADLIFTS (275/145) 3. BURPEE BOX JUMPS (30/24) 4. T2B 5. SYNCHRO BAR FACING BURPEES 6. U/B THRUSTERS 7. TNG CLEAN AND JERKS 8. HEAVY WALLBALLS 9. C2B/CHIN OVER PULLUPS 10. PARTNER PUSHUP + HAND TAPS 11. PLYO LUNGES TO TARGET 12. TRIPS REV BC (10 YARD TRIPS) *26:21 With Derick (Last Year was 32:10)
1. LOADING FOR RX (135/85) 2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC. https://www.youtube.com/watch?v=UGtAa3klQNk 3. SCALE LOADING AS NEEDED. 4. DEADLIFTS ARE EITHER 275/145 OR 225/105 OR 185/85

22 December

Training (6a)

A. 
WITH A PARTNER: FOR TIME: 1000/750M ROW 27 CLEAN AND JERKS (135/85) 80/40 CAL BIKE 21 CLEAN AND JERKS (155/95) 1000/750M ROW 15 CLEAN AND JERKS (185/105) 80/40 CAL BIKE 9 CLEAN AND JERKS (205/115) 1000/750M ROW 3 CLEAN AND JERKS (225/125) 80/40 CAL BIKE

*With CP

*29:00?

B. Bench

Max Reps @ 185

Rest 1m

Max Reps @ 185

Rest 1m

Max Reps @ 185

*26/18/10

*64 Reps

21 December

AM Training (6a)

10m Ski Z1
+
4 Rounds NOT for Time
20 Sec Ski Sprint 
Then: 
10 Back Extensions
Crossover Symmetry
Hanging Knees
Bicep Curls
*Complete
*40 Minutes

PM Training (130p)
A. Build To A Heavy Squat Clean
*305

B. Build To A Heavy Snatch
*240

C. Speed Clean Ladder
225-245-265
Rest 3m, x3
*Complete

D. 3 RFT
24 Cal Row
21 Wallballs
18 DB Snatch (50)
15 Over The Rower Burpees
*10:51

E. 16:00 Amrap
100 DU's
80 Walking Lunges
60 KBS (1.5)
40 DL (185)
20 Cal Row
*1+216 (16 Rep Improvement From Last Year)
*100 - U/B - U/B - 16/30/40 
*100 - 15/30/45/65/100 - 36

19 December

Training (230p)

A.
"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
*21:31 (DP)
*Split Bike 75/45 and Row 55/25 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. %. SCALE FEMALE BIKE CALS 70/50/30 (70 cal bike/50 cal row/30 cal bike)

B1. Bench 5 Reps
Rest 30 Seconds
B2. Prone DB Side Raises 12 Reps
Rest 2m, x5
*255/275/295/300/300
*12# DB's

C. Prone Cuban Press, 6 reps
Rest 2m, x2
*15# Bar

18 December

Training (230p)

A. 
4 Rounds:
25 Cal Row
25 Burpees To Target
*10:51

B. 
Tested ēvoFIT
EMOM FOR 12M EVEN: TORPEDO REV LUNGE + FR BOX STEP-UP (4 EACH LEG) ODD: 2 BURPEES + MAX EFFOR JUMP FOR HEIGHT + 30 SEC SKI SPRINT
*12-15 Cals REST 2M EMOM FOR 12M EVEN: BEAR CRAWL SHUTTLE 10 YARDS F/W - 10 YARDS B/W X2 ODD: 2 BURPEES + MAX EFFORT JUMP FOR HEIGHT + 30 SEC BIKE SPRINT
*9-12 Cals

C1. Max Strict Pullups -1
Rest 30 Seconds
C2. Max Pushups
Rest 30 Seconds
C3. 15 Yard KB Death March
Rest 3m, x2
*12/12 - 30/30 - Blues

17 December

Training (6a)
A. 10m Z1 Ski
B. 4 Ski Sprints (20 Seconds Each)
*Rest 6m B/W
(During Rest - 10 GHD Situps - 10 Back Extensions - Crossover Symmetry - Hanging Abs)
*38 Minutes

Training (2p)

A. Box Squats, 6x2
Rest 2m
*225/225/245/245/245/245

B. EMOM For 10m
Row 90m
+
1 Clean and Jerk Across
*265, Complete

C. "EITHER OR"
7M AMRAP: 8/6 CAL ROW 8 T2B 8 HEAVY WALLBALLS

*6 Rounds REST 2M 7M AMRAP 5 OVER THE BAR BURPEES 4 DEADLIFTS 3 POWER CLEANS 2 JERKS *135/85

*10 Rounds

*Total Score 284 Reps 1. LADIES START ON ROW AMRAP. MEN START ON BARBELL AMRAP AND THEN SWITCH. 2. SCORED AS TWO SEPARATE SCORES. REPS FOR EACH. 24/22 REPS PER ROUND FOR PART A. 14 REPS PER ROUND FOR PART B. D1. Incline BB Bench (135/185/225) x 10 Reps

Rest 30 Seconds

D2. Flat DB Bench On Gymnastics Pad x 10 Reps (70)

Rest 2m, x3

E. Tricep 10:1 Ladder

15 December

Training (7a)

A. 
"BERT" 50 BURPEES 500M ROW
100 PUSHUPS
500M ROW
150 WALKING LUNGES
500M ROW
200 SQUATS
500M ROW
150 WALKING LUNGES
500M ROW
100 PUSHUPS
500M ROW
50 BURPEES
*29:06 With Ryan

B. Core With Ginny

14 December

Training (1p)

A. WITH A 2M CLOCK COUNTING DOWN:
18/12 CAL BIKE W/REMAINING TIME, COMPLETE AS MANY T2B AS POSSIBLE. SCORE IS TOTAL T2B REST 3M, X3 *34-31-27

*92 Reps Total

B.

"BODYWEIGHT EMOM" EMOM FOR 15M MIN 1: CAL BIKE 8% OF CURRENT BODYWEIGHT MIN 2: 8 POWER CLEANS 85% OF CURRENT BODYWEIGHT MIN 3: WALLBALLS 8% OF CURRENT BODYWEIGHT

*19 Cals - 200# - 19 Wallballs

*Completed All 15 But It Put Me In A Bad Spot...

C. Bis/Tris

Paincave

12 December

Training (230p)

A. Thruster Triple
Max Reps @ 135#
Rest 30 Seconds
Max Reps @ 115#
Rest 30 Seconds
Max Reps @ 95#
*3 Points for 135 reps, 2 Points for 115, 1 point for 95
*30/12/12
*126 (Up from 114 Last Year)

B. 4 Rounds For Time:
10 Squat Cleans (135)
15 T2B
20 KBS (1.5)
*EMOM and Beginning...Complete 10 Over The Plate Jumps
*12:34

C. Bench
1-10-1
*225 (100 Reps)
*Took our time with 3 people, 36:00. 
*Next Time probably need to be 28 or less. 

11 December

Training (230p)

A.
1 ARM BB SUITCASE DEADLIFT 6-8 REPS PER SIDE REST 30 SECONDS B/W SIDES REST 3M, X3 (95/135/135/135)

B.
"FORK IN THE ROAD" 4 ROUNDS FOR TIME: 20/14 CALORIE ROW 15 PULLUPS 10 S2O (155/95) 1. RX+ C2B PULLUPS 185/115 20/10 ASS BIKE *Did Rx+ (9:52)
*Last Year Was 12:18

C.
Tested ēvoFIT For Tomorrow
12M AMRAP: 20/10 CAL BIKE/SKI 20 KNEE TO ELBOW IN PUSHUP POSITION 20 WALLBALLS 20 HANGING KNEE TUCKS
*2+5 Wallballs REST 2M 12M AMRAP: 60/40 CAL ROW 50 TORPEDO Z-PRESS 40 FLUTTER KICKS 30 TORPEDO LUNGE 20 TORPEDO FACING BURPEES 10 TRIP RUN (40 YARD TRIPS)
*5 Trips RX+ TORPEDO PLYO LUNGES SB RUN

10 December

Training AM (615a)

*6th Week of 30-minute morning sessions of the following on Mondays/Fridays:
A. 10m Z1 Ski

B1. 20 Sec Sprint @ 100% (120ish Meters)
B2. Crossover Symmetry
B3. GHD's or Back Extensions or Cables
Rest 3m, x4
*Complete, usually 30-35 Minutes. 

Training PM Session (1p)

A. EMOM For 20M
5m of 2 OHS
*225

5m of 2 Snatch Balance
*225

5m of 1 Tempo SNGDL + 2 High Hang Squat Snatches
*165

5m of 1 Squat Snatch
*165/185/205/225/235

B. Every 90 Seconds For 5 Rounds
20 Cal Row
Strict HSPU 
Rest 30s B/W Rounds
*1st 3 Rounds Strict, Final 2 Rounds Kipping
*10/10/10/10/17

C. 21-15-9
DB Snatch (70)
Burpees
*3:45

D. OHS 10-5-3-1
*225/275/290/300

E. Crossover Symmetry

9 December

Training (3p)

20m Stretching

+

Pushups (Sets no bigger than 30)

*315 Pushups

8 December

Training (7a)

A. 12M EMOM
Even: 1 Front Squat
Odd: 3 Back Squats
*275

B. PARTNER ELIMINATION TOURNAMENT

ROUND 1:
7M AMRAP:
5 POWER CLEANS (135/85)
10 SYNCHRO BFB
15 HEAVY KBS

REST 2M

ROUND 2:
7M AMRAP:
20/10 BIKE/SKI
20 YARD BURPEE BROAD JUMP

REST 2M

ROUND 3:
7M AMRAP:
LADDER (3/3-6/6-9/9-12/12-ETC)
THRUSTERS (115/75)
T2B

REST 2M

ROUND 4:
7M AMRAP:
50/30 SKI/ROW
100 DU'S
50 C2B/CHIN OVER PULLUPS
MAX BURPEES TO TARGET IN REMAINING TIME

1. ROUND ROBIN ELIMINATION TOURNAMENT

2. BRACKET STYLE TOURNAMENT.

*With DP

C. Build To A Heavy Single Bench

*335#

D. Max Reps @ 225#

*17 Reps 

7 December

Training (130p)

A. 10 Sets Building To Heavy Single
Push Jerk + Split Jerk
*Started at 155# and ended at 300#

B. For Time:
20 DBall Cleans (150)
20 Double KB Snatch (1.5) 13-7
20 Burpee Bar Muscle-Ups
*8:47

C1. BB Preacher Curls
C2. KB Rows
C3. Tricep Pressdowns
Rest 2m, x2

5 December

Training (230p)

A. Build to a heavy clean and jerk
*285

B. 15m Amrap:
10 Clean and Jerks
12 T2B
14 Jump Squats To A Bar
16 Walking Lunges
*Clean and Jerks Ascending (135/155/185/205)
*4+13

C. Bench
10-8-6-4-2
Rest 2m B/W Sets
*225/245/275/295/330

4 December

Training (230p)

A. 6M EMOM OF:
EVEN: 30 SEC HS HOLD ODD: 30 SEC PLANK HOLD
*Complete REST 1M B. 6M EMOM OF: EVEN: : # OF HSPU ODD: # OF STRICT PULLUPS
*5 Each

C. "COBRA KAI"
EVERY MINUTE ON THE MINUTE UNTIL 90/50 CALS HAVE BEEN COMPLETED: MIN 1: 5 PLATE TO OHD + 20 YARD PLATE PUSH (45/35) *10 YARDS OUT PUSH - 10 YARDS BACK DRAG MIN 2: 2 BURPEES TO TARGET + 10 PULLUPS MIN 3: MAX CALS AIR BIKE *8:28 (35/66/90)

D. Tested ēvoFIT

10M EMOM EVEN: 30 SEC SKI SPRINT

*Ski Cals 14-15 ODD: TORPEDO FACING BURPEE PENALTY + TORPEDO PRESS MEDLEY PLANK UNTIL :45 SECONDS REST 3M 10M EMOM EVEN: 30 SEC BIKE SPRINT ODD: TORPEDO FACING BURPEE PENALTY

*Bike Cals 14-15 + OHD WALKING LUNGES + TORPEDO TRICEP EXT UNTIL :45 SECONDS *30/20 TORPEDO

3 December

Training (230p)

A1. 3 Push Press
10 Sec Hold In Front Rack
A2. 3 Jerks
10 Sec Hold In Front Rack
A3. 3 Thrusters
Rest 4m, x2
*215/215

B. Banded Pause Back Squats
*Green Bands + 165/195/225/235/235

C. Build To A Tough Squat Snatch + Hang Snatch
*135/165/185/205/225 (- Hang Snatch)

D. 8m EMOM
Even: 30 Sec Max Ring Dips
*18/16/16/18
Odd: 30 Sec Max DU's
*58/58/58/60

E. 100 Banded PressDowns 

1 December

Training (7a)

WITH A 40:00 CLOCK AT 0:00 BEGIN WITH 400M RUN 21 HEAVY SWINGS 21 SYNCHRO BURPEES TO TGT 200M RUN 15 HEAVY SWINGS 15 SYNCHRO BURPEES TO TGT 400M RUN 9 HEAVY SWINGS 9 SYNCHRO BURPEES TO TGT *10M CAP AT 10:00 MARK TEAM MAX CLEAN AND JERK
*300# AT 20:00 15-12-9 THRUSTERS (135/85) AIR BIKE CALS T2B
*10M CAP AT 30:00 100/65 CAL ROW 75 DU'S 50 T2B

*Completed With Ryan and Klipa

30 November

Training (1p)

A. Workout With Kyle/Brent/TC/DP
For Time:
120 C2B
100 WB (30)
80 Over The Box Jumps (24)
60 DL (185)
40 Pistols
20 Cal Bike
*27:27
*Pistols took me about 4 minutes. First time in 4+ Years. Ugly. 

B. 6 Sets of:
2 Strict Press - 4 TnG Jerks
*155-175-185-195-195-195

29 November

Training (230p)

A. Squat Triplet
8 Rep Back Squat
Rest 10 Seconds
6 Rep Front Squat
Rest 10 Seconds
4 Rep OHS
Rest 3:30, x2
*165/195

B. 24m AMRAP
Max Cals ON AB
*Starts with pairs on BIke for 30 Sec Sprint
After 30 Second Sprint, Each Person must complete:
25 Yard Bear Crawl
10 Plyo Lunge To Target
10 T2B
10 DL (185)

Before getting back to 30 second sprint on bike. 

*231 Reps (DP)

C. Bench Press
7m AMRAP
Team of 3
50 Reps @ 155
50 Reps @ 185
Max Reps @ 225
*16 Reps @ 225

Then: Build To A Heavy Single
*275/295/320/330

26 November

Training (2p)

A1. Banded DB Good Mornings
A2. Turkish Get-ups
A3. 50 Yard FR Walking Lunges (65#)
Rest 3m, x2

B. 10 Push Jerks, rest 2m, x3
135/165/165

C. Prowler Reverse Pulls (180#) 50 yards
Rest 2m, x2

D. 20m Amrap:
8 Pullups
12 DB Snatches (50#)
17 No Squat WB (20)
*11+10

24 November

Training (7a)

WITH A TEAM OF 4 EACH TEAM MEMBER BUYS-IN TO THE WORKOUT WITH: 24/14 AIR BIKE THEN: THEN 7 ROUNDS FOR TIME: 1K SKI EVERY 1,000M, EACH PERSON NEEDS TO BUY BACK-IN WITH: 1 ROUND OF: 10 HSPU 15 T2B 20 AIR SQUATS OR 24/14 AIR BIKE 1. BIKE AND HSPU/T2B/AS CAN BE WORKING AT THE SAME TIME. ONLY ONE ON THE BIKE AT A TIME, AND ONLY ONE ON THE 10/14/18 AT A TIME. 2. CAP FOR WORKOUT IS 36:00 3. AFTER EACH 1K/850M, THAT ATHLETE CAN JUMP BACK IN THE SKI WHENEVER THEY FINISH THE BUY-IN WORK.

*Did this with Andy/LB/Ryan/Bird
*35:35

B. Max Training Sets, rest 1m
*5 Reps
*15 Sets (Cut Rest from 60 to 45 seconds and then to 30 seconds.

23 November

Training (12p)

A. BB Reverse Lunge + Single Leg Step-Up
*95/115/115
*5 Reps Each Side

B1. Incline Bench Press
Rest 10 Seconds
B2. Bent Over Rows
Rest 10 Seconds
B3. Kullman
*165 - 195 -215
*110 - 110 - 110
*45# x3

C. 100 Pushups For Time
*4:30

22 November

Training (1p)

2000m Ski
400m SB Run (30)
21 S2O (135)
21 Synchro BFB

2000m Ski
400m SB Run (30)
15 S2O (165)
15 Synchro BFB

2000m Ski
400m SB Run (30)
9 S2O (165)
9 Synchro BFB

*Andy and Jess
*35:45

21 November

Training (1p)

A. 2 Rounds
50 Strict Pull-ups
50 Strict Shoulder Press (105#)
*1st Round + Vest
*2nd Round No Vest
*19:00

B. 100 Pushups For Time 
*Synchro With Klipa and Agnew
*6:19

C1. DB Shrugs x30
Rest 10 Seconds
C2. Front Rack Sanddune March W/2 Red KB's (30 Seconds)
Rest 2m, x4
*Complete (70# DB's For Shrugs)

20 November

Training (3p)

A. Bench
Max Reps @ 225#
*24 
4x3 @ 255#
*Complete

B. Preacher Curls
3x6 (65#)

C. Prone BB Rows
*65#

17 November

Training (7a)

A. 
6 Rounds
1k Ski
8 Strict Pullups
20 Pushups
*Total of 55 Pullups + 140 Pushups

14 November

Training (2p)

Arms

Supersets

A1. Preacher Curls Barbell

8-12

A2. Skull crusher Complex

Rest 2m, x3

A1. Incline DB Curls

8-12

A2. Standing ohd Tricep ext

8-12

A1.  100 banded tricep extensions

A3. 100 Banded curls

A. Plate Hold

13 November

Training (2p)

A1. Bench Press
Rest 10 Seconds
A2. 25' KB Death March
*10-1 Bench (Reds For Death March)
*245# Bench, U/B Easily For All

B. 10 KB Push Press L into 50 Yard Rack Carry
10 KB Push Press R into 50 Yard Rack Carry
Rest 3m, x2
*Reds

C. Pullup Ladder
1 - 10 sec rest, 2 - 20 Sec Rest, 3 - 30 Sec Rest, etc until Failure
*12+10

D. Tabata Pushups
*85 Reps

E. Tested ēvoFIT
10M AMRAP: 20 PLATED PICK-UPS (45/25) 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE (15 YARD TRIPS X3) 20 TRICEP PRESS DOWNS 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE 4M REST B/W STATIONS *DURING REST, EACH ATHLETE COMPLETES 30 SECOND SPRINT ON BIKE 10M AMRAP: 20/12 CAL BIKE/SKI 30 CRAB TOE TOUCH 20 SLIDER SIDE LUNGES (10 EACH LEG) 10 TRIP SEAL WALK *1 TRIP = 5 YARDS

*Complete

12 November

Training (2p)

A1. Shoulder Press, 8-12 Reps
Rest 60 Seconds

A2. HS Hold (Free Standing)
45 Seconds
Rest 60 Seconds

A3. Hollow Hold
60 Seconds
Rest 2m, x3

*135/135/135
*30/33/37
*60/60/60

B. Vitality Tester 1
20m Amrap
20 Thrusters (135)
20 Pullups
20 Burpees
*4+35

C. 9m Amrap
Heavy MB Cleans To 60" Target
*150#

10 November

Training (7a)

A. EMOM FOR 36M

WITH A PARTNER:

STATION 1: 
20 YARD PLATE PUSH + 5 BURPEES TO PLATE
(10 YARDS OUT - 10 YARDS BACK, THEN BURPEES)
(90/45)

STATION 2: 
20/12 CAL SKI
*ONLY WORK WHILE PARTNER HOLDS PLANK

STATION 3: 
12 SYNCHRO T2B
OR 
12 T2B + 15 HEAVY KBS

STATION 4: 
8 ALTERNATING CLIFFHANGER BURPEES TO HIGH BAR 
P1 DOES BURPEE AND JUMPS AND HANGS ON BAR
P2 DOES BURPEE ONCE P1 IS HANGING AND THEN JUMPS TO BAR AND HANGS, P1 CAN THEN DROP. 

STATION 5:
20/12 CAL BIKE

STATION 6:
REST OR SHUTTLE RUN (15 YARD TRIPS X5 LAPS)

1. PLATE PUSHES ARE WITH (2) 45s FOR MEN AND (1) 45 FOR WOMEN. 

2. SYNCHRO T2B IF BOTH HAVE T2B. IF ONE HAS T2B AND ONE DOESN'T, ONE DOES T2B AND THE OTHER DOES 15 HEAVY SWINGS OR 20 SCALED SWINGS. 

3. BURPEES TO TARGET + HANG ARE ALTERNATING. 8 TOTAL. CAN'T DROP UNTIL OTHER PERSON IS HANGING FROM THE BAR. MEN ARE EITHER SPEAL OR CENTER CONNECTOR DEPENDING ON HEIGHT. 

4. STATION 6 IS EITHER A REST STATION OR AN EXTRA CREDIT STATION. IF RUN AND BOTH MAKE IT, SUBTRACT 1 CAL FROM SKI AND BIKE FOR THE NEXT ROUND. RUN COUNTS FOR NOTHING OTHER THAN AN OPPORTUNITY TO DECREASE 1 CAL. NO PENALTY IF YOU TRY FOR THE RUN AND DON'T MAKE IT BACK. YOU JUST DON'T TAKE 1 CAL OFF AND START LATE ON THE NEXT STATION. 

*Did Solo
*All 36 Rounds

B. Yesterday's Workout
Every 2m For 12:00
1 DL - 1 HSC - 1 Jerk
2:00 - 4:00
2-2-2
4:00 - 6:00
3-3-3
Etc. 
1s: 155
2s: 185
3s: 205
4s: 225
5s: 205
6s: 185

9 November

Training (1p)

A. With A Partner:
Run A Clock From 0:00 to 40:00
400m Run
21 KB Snatch 
21 Synchro C2B Pullups
200m Run
15 KB Snatch
15 Synchro C2B Pullups
400m Run
9 KB Snatch
9 Synchro C2B Pullups
*2 Pood Snatches
*6:37

At 10:00 Mark
Find Team Max Snatch
*240

At 20:00 Mark 
15-12-9
Squat Snatch (135)
Air Bike Cals
HS Walk (Yards)
*5:40

At 30:00 Mark
9-7-5
Clean and Jerks (225)
Muscle-Ups
100 Du's After Each Round
*6:34
*With Bird


B. 12m EMOM
Even: 1 Front Squat
Odd: 3 Back Squats
*255

C1. 21's W/DB (Single Arm)
C2. Gun Walk (100 Yards)
C3. 15 KB Shrugs (2 Sec Hold)(2 Pood)
*35# DB's
*Rest 3m, x3