31 January

Training (230p)

A. Prowler Sprints
6 @ 180#
6 @ 90#
6 @ Empty
*Prowler Tug Of War Work 

B. EMOM For 10m
100m Run 
2 Squat Jumps
1 Squat Clean

1m Rest

EMOM For 4m
120m Run
4 Squat Jumps
1 Squat Clean

*235 For All

C. Bis (Pain Cave)

30 January

Training (230p)

A. Tabata Mash
-DL
-Over The Bar Burpees
-S20
*135#
*166 Reps (13/6/8ish)

B. 14m AMRAP
4-8-12-16-20-24-28...
Over The Box Jumps (24)
T2B
Pushups
20 yard plate push after each round (10 yards out, 10 yards back)
*24+10

C1. Flat Bench (135)
30 Seconds Rest
C2. Incline Bench (60# DB's)
30 Seconds Rest
C3. DB Fly's (25# DB's)
15-12-9

29 January

Training (230p)

A. Front Squats
5 Reps
10 Second Hold At Top
4 Reps
10 Second Hold At Top
3 Reps 
10 Second Hold At Top
2 Reps
10 Second Hold At Top
1 Rep
Rest 4:00, x2
*205/215

B. "Interest"
15m EMOM
Min 1: 30 Sec Stone Chair + 5 WB
Min 2: 20 Walking Lunges
Min 3: 4 C&J (185)
*Complete

27 January

Training (7a)

"THE SWAP" With a team of 3 Each team treats this like a gauntlet 2 Rounds 500/400m Row 200m slamball run 20 wallballs Rest 3m 2 Rounds 500/400m Ski 100m bear crawl (20m trips) 25/15 Push-ups or scale to 60 sec plank 60 sec stone chair 1. GAUNTLET STYLE WORKOUT

26 January

Training (230p)

A. Build to a Moderate DL
Rest 2m

B. Use Load From Part A
Every 30 Seconds For 6m
Complete 2 Bar Facing Burpees and 2 DL
*No mixed Grip
*No Dropping From The Top
*No TnG, Deadpull for 2nd Rep
*225#

C. 15m EMOM
Min 1: 16 Cal Bike
Min 2: 8 Front Squats (135)
Min 3: Max Alt DB Snatches (70)
*14/12/12/12/19
*69 Reps

D. Shoulder Work

E. T2B Conga Line Ladder
*Death By T2B (7 People)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16
*Stopped at 16 (136 Reps)

25 January

Training (12p)

Jumped In Group Class With Tyler

With a Partner (I Go - U Go)
8 Rounds of Cindy
Then: 
6 Rounds Of:
4 TnG Clean and Jerks (135)
4 Bar Facing Burpees
Then: 
4 Rounds Of: 
20 Yard Seal Walk
15 C2B Pullups
Then: 
2 Rounds Of:
30 Cal Air Bike
20 Yard Burpee Broad Jump
*14:18

24 January

Training (230p)

A. OHS, 3x3 with a 5 Second Pause At Bottom of Each Rep
*225/235/245

B. 3 Rounds Each For Time:
400m Run (Inside)
10 Over The Box Jumps (24)
10 Burpee To high target
10 Heavy Slamballs
*2:37 - 2:36 - 2:37

C. Bench 20-16-12-8
155 - 185 - 215 - 235

D1. Bench Dips
Rest 30 Seconds
D2. Ring Dips
Rest 30 Seconds
*20-16-12-8

23 January

Training (230p)

Wasn't feeling great, took it easy today. 

A. 20m Amrap:
500m Ski
50m F/W (1.5)

B. 2.5 Mile Run

20 January

Training (7a)

WITH A 28M RUNNING CLOCK 0:00-22:00 AMRAP OF: 50/25 CAL BIKE OR 50/25 CAL ROW 30 DB SNATCH (50/30) 30 BURPEES OVER THE DB (NEW STANDARD) 30 OVER THE BOX JUMPS (24/20) 30 SB (50/30) 1M REST 23:00-28:00 AMRAP HANG SQUAT CLEANS (185/125) 1. SCORE IS ROUNDS + REPS. 1 EXTRA REP FOR EVERY HANG SQUAT CLEAN COMPLETED. 2. TEAMS OF 3. 3. 30'S MUST BE BROKEN UP EQUALLY BY EACH TEAMMATE. 10 IN A ROW BY FIRST PARTNER, 10 IN A ROW FOR SECOND PARTNER, 10 IN A ROW BY 3RD PARTNER. 4. ALTERNATE B/W THE ROW AND THE BIKE EVERY ROUND.

*4 ROUNDS + 32 CALS
*37 HANG CLEANS (RYAN AND TANNER)

19 January

Training (230p)

A. SB Suicides (0-10-0-20-0-30-0-40-0)
1 Burpee at 10, 2 at 20, 3 at 30, 4 at 40. (50#)
Rest 4m, x2
(Complete 1 max set of strict pullups and pushups b/w sets)
*1:06/1:04 (2:10)

B. With A Partner
200m F/W (2)
Then: 
30-20-10
S2O (135)
T2B
Row (Cals)
Then: 
200m F/W (2)
*7:49 (DP)

17 January

Training (230p)

A. 4 RFT
Long Shutte (0-20-0-35-0-50)
6 PC (185)
12 C2B Pullups
*7:51

B. ēvoFIT Workout
25m EMOM
Min 1: 2 Burpees + 12 Cal Ski
Min 2: 2 Burpees + 6 CC Floor Touch To Bar
Min 3: 2 Burpees + 12 Cal Bike
Min 4: 2 Burpees + 30 Yard BC (15 F/W - 15 B/W)
Min 5: 2 Burpees + 14 W/M Situps
*Complete

C. Bench, 6x4
*205-225-235-255-265-275(-2)

16 January

Training (230p)

A. Tabata Tuesday
*Air Bike Cals (Reverse Tabata)
*Pushups (Normal)
*Z-Press (Normal)
*6 Rounds Each Station (Score lowest round at each Station)
*9-12-13 = 34

B. "Run - Walk - Crawl"
For Time:
50 OHS (95)
40 Cal Row
30 Burpees To Target
20 HSPU
10 Trips Reverse B/C (10 Yard Trips)
*9:25

C. GHD Situps (Weighted and Unloaded)
3 Sets (60 Total)

15 January

Training (230p)

A. Heaviest Load Completed Twice
1 Power Clean - 1 Jerk - 1 Hang Squat Clean - 1 Jerk - 1 Front Squat
*18m Clock
*245#

B. 10m AMRAP of Wallballs
*EMOM Complete 4 TnG C&J (135)
*132 Wallballs (12's for Rounds 0-9 and then 24 in Round 10)

C. Shoulders/Bis
Front/Back Military Press
No Rest
30 Second Static BB Hold At 90
Rest 3m, x2

Kullman (35's)
x2

Seated Plate To OHD
+
Max Waiters Hold (35's)

13 January

Training (7a)

A. Tested Group WOD

2 ROUNDS: 80 YARD PROWLER PUSH 40 YARD HEAVY BEAR HUG CARRY 2 ROUNDS: 25/15 CAL SKI 30 YARD BURPEE BROAD JUMP 2 ROUNDS: 12 HANG POWER CLEANS 10 SYNCHRO BFB (3 PEOPLE) 8 JERKS 2 ROUNDS 25/15 CAL BIKE 15 T2B 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 ROUNDS COMPLETED.
*18+1 Trip of Burpee Broad Jumps

B. Pain Cave
A1. Incline Bench (10 Reps)
Rest 60 Seconds
A2. DB Flat Bench, 1 Arm Alternating Bench (20 Total)
Rest 3m, x3
*185 For Incline, 70# DB's for Flat

12 January

Training (230p)

A. OHS; 5-5-5-3-3
*225/250/250/265/275

B. For Time:
70 Cal Row
60 KBS (1.5)
50 WB (Any Break - 20 Yard Seal Walk)
40 Goblet Squats (1.5)
30 Yard OHD Lunge (35)
20 Bar Complex (1 T2B + 1 Pullup = 1 Complex)
10 C&J (155)
*14:31
*I went u/b on KBS/WB/GS and still got beat by 40 seconds by Besser...

10 January

Training (230p)

A. Skills/Drills
HSPU - Strict Deadstop
Muscle-Ups - Strict Pullups
Barbell Rollouts

B. 30-20-10
Air Bike
Thrusters (95)
Heavy Swings (2)
*11:09

C. 
21-15-9
GHD's
Back Extensions
Curls

9 January

Training (230p)

A. "Tank Tuesday's"
Reverse Tabata Air Bike For Cals
*66
Rest 2m
T2B Tabata
*54
Rest 2m
DU
*33 (Lowest Single Round)
*6 Rounds For all
*153 Reps

B. 12m EMOM
Even: 60 Sec Ski For Max Cals
Odd 30 Sec Stone Chair (Hands On Head)
*140 Cals

C1. 10 Reps Bench
Rest 60 Seconds
C2. CGBP and Skulls
Rest 3m, x3
*225 For All Bench (Failed Last Rep Of Final Set)

8 January

Training (230p)

A. 3 Heaviest Loads of 3 DL - 1 PC - 1 HPC - 2 TnG PJ
*225 - 245 - 245

B. 40m EMOM
Min 1: 20 Yard Seal Walk (10 F/W - 10 B/W)
Min 2: 14 Cal Bike
Min 3: 10 CC Floor Touch To Bar
Min 4: 50 DU's
Min 5: 10 DL (225)
*Complete

5 January

Training (230p)

A. 20RM Front Squat
*205#

B. EMOM For 15m
Min 1: 10 C2B Pullups
Min 2: 10 T2B
Min 3: 10 Front Squats (155)
*Add 1 Rep Every Round
*Complete

C. 20-18-16-14-12
DB Z-Press (30#)
Pushups
*Complete

3 January

Training (230p)

A. 15m EMOM
Min 1: 10 HSPU

Min 2: 40 DU's

Min 3: 4 Burpee Box Jumps @ 40"
*Complete


B. With A Team of 4
8m Max Cals On Ski
*232 Cals

Rest 2m

8m AMRAP:
150/120m Row
5 Over The Rower Burpees
*Each Person Completes Full Round Before Switching
*10 Rounds Completed

Rest 2m

8m AMRAP:
5 DBALL (150#)
5 Burpee Box Jumps (30/24)
*Lost Track...Pretty Terrible

2 January

Training (230p)

A. Deadlift @ 31X1
Rest 30 Seconds
Max Strict Pullups
Rest 30 Seconds
25/25 Prowler Pull/Push
Rest 2:30, x3
*265/285/305

B. 21m EMOM
Min 1: 12 Cal Ski
Min 2: 12 Cal Bike
Min 3: 15 Cal Row
*Complete

C. 10m EMOM
5 Wallballs @ 50# + 5 Burpees to Target
*Complete, Terrible

D. Bench - Heavy Single
+
8 Weighted T2B (5# Each Leg Ankle Weights)
Rest 2:30, x5
*235-255-265-275-285

1 January

Training (1p)

A. Every 2m For 14m 

Complete 1 SC - 1 HSC - 1 Jerk

Then: 

Work Gymnastics Skills

*Completed, stayed light (235#)

B. For Time:

5-4-3-2-1

C&J (185)

Burpee Box Jumps (30)

10-8-6-4-2

Heavy WB

Cash-Out

750m Row

75 DU's

*8:50

C. Tested Wednesday's Workout

0:00 - 3:00

30 Cal Row

20 HR Pushups

10 Jerks (185)

3:00 - 6:00

30 Cal Row

20 HR Pushups

10 Jerks (155)

6:00 - 9:00

30 Cal Row

20 HR Pushups

10 Jerks (135)

9:00 - 12:00

30 Cal Row

20 HR Pushups

10 Jerks (95)

(Score is time to complete final 3m piece)

*11:57