29 May

Training (230p)

Couldn't use my arms. Tried to Just move around a bit. 
50:00
10 Cal Bike
10 Cal Ski
10 Cal Row

Memorial Day Murph

Training (730a)

"Murph"
Did With Vest And Unpartitioned

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*51:20
*About 4 minutes slower than last year. 2nd Run my calf starting bothering me, not sure I would have gone any faster...
*Pullups were 30-45-60-75-90-100
*Don't Do This Next Year! Took me a full week before I could straighten my arms or workout

25 May

Training (230p)

A. Regional "Linda"
10-1
Deadlift (295)
Bench (195)
Squat Cleans (145)
*16:57
*DL Got Heavy, Cleans were singles, Bench was Easy

B. Tabata Mash Core
-W/M Situp Holds
-Pushups
-Hollow Holds
-Superman Hold
3 Rounds

C. 3m Plank Hold

23 May

Training (230p)

A. 24m Bike For Cals With Partner
*Every Switch:
5 Burpees To Target
10 T2B
15 U/B Wallballs
Plank hold until switch
*-16 cals for partner that is over 200#. 
*Partnered with DP
*426 Cals - 16 = 410 Cals

B. Shoulders and Bis in Paincave
Bent over raises - ice cream makers - plate curls + holds

22 May

Training (2p)

A. Delly's Birthday Workout
150 Cal Bike
45 DB Snatch Each
45 Abmats Each
1500m Ski
45m B/W Bear Crawl
45 Synchro Burpees
1500m Ski
*21:20

*Delly was my partner

21 May

Training (230p)

"Steel Curtain"
EMOM For 30m
Min 1: 4 Deadlifts
Min 2: 4 Front Squats
Min 3: 4 Thrusters
*1 Load for entire 30m
*205
*Brutal, barely finished. 

19 May

Training (7a)

20m Bike (Easy Pace)
*180 Cals

20m Row (2:05ish)
*4,750m

7m Ski (2:15ish)
*1,600m

*Didn't feel great, think I am getting sick, just wanted to move and sweat a little bit. 

18 May

Training (230p)

A1. Rear Foot Elevated S/L DL (8 Reps Each Leg)
No Rest
A2. 15 Squat Box Jumps
Rest 90 Seconds, x4
*75#

B. Every 2m For 14m
10 Cal Bike 
5 Box Jumps (30)
5 Heavy Slamballs (50)
Amrap Power Cleans (185#)
*6-6-6-5-5-5-8 (41 Reps)

C. 30M AMRAP
2 ROUNDS 25 SINGLE ARM THRUSTERS (30/20) 25 UP-DOWNS OVER THE TORPEDO 50 YRD BEAR CRAWL RX+ 100 YRD BEAR CRAWL 2 ROUNDS 25 CAL SKI/BIKE/ROW 25 PLANK TO PUSH-UPS 90s STONE CHAIR

*1+12 Burpees Over Torpedo

16 May

Training (230p)

A. OHS, 3x5
Rest 2m B/W Sets
*195, 225, 255

B. With A Partner: 
0:00 - 5:00 Max Cals Bike
5:00 - 6:00 Synchro Burpees
6:00 - 7:00 Rest
7:00 - 12:00 400m SB Run - W/Rem Time Plate To OHD
12:00 - 13:00 Rest
13:00 - 15:00 Max Cals Bike
15:00 - 16:00 Burpees
*336 (142 - 18 - 97 - 61 - 19) (DP)

C. Bench - DL
Max Reps 225 Bench - 2 to 1 DL Immediately Following (12-24)
Rest 2m
Max Reps 205 Bench - 2 to 1 DL Immediately Following (14-28)
Rest 2m
Max Reps 185 Bench - 1 to 1 DL Immediately Following (18 - 18)
Rest 2m 
Max Reps 155 Bench - 1 to 1 DL Immediately Following (21 - 21)

15 May

Training (230p)

A. 1 PC - 1 HPC - 6 TnG Jerks (155)
No Rest
A2. 6 OTB Burpees
No Rest
A3. 40 DU's (Each Mistake, Complete 1 OTB Burpee and Then Continue
Rest 3m, x3
*50 - 46 - 45

B. "Big Baseline"
50 Cal Row
40 FS (135) (14-24-35-40)
30 T2B (30)
20 PJ (135) (12-20)
10 Muscle-Ups (6-3-1)
*9:35
*Old Time From 2017 Was 8:59. Got to Muscle-ups at 7:55 but couldn't get through them fast enough. 

C. Tested Tomorrow's ēvoFIT WOD
24m Amrap:
1 Round At Each Station And Then Move On

Station 1: 
1m Hollow Hold
20 W/M Situps

Station 2: 
1m Pulse Squats
20 Yards Walking Lunges

Station 3: 
1m Torpedo OHD Hold
Torpedo Medley (7-7-7)

Station 4:
1m Hang From Bar (Used Connectors)
10 Burpees To Target

*2+1m Hollow Hold

14 May

Training (230p)

A. Front Squat Pauses
3 Position (1/4 - Parallel - Bottom)
3 Reps, rest 3m, x4
*175/195/215/235

B. For Time:
30 Cal Bike
20 Burpee Over The Box (30")
10 Power Cleans (185)
*3:23

C. Shoulders/Back In Pain Cave

12 May

Training (7a)

"SATURDAY TITLE FIGHT GONE BAD" MIN 1: PLATE PUSH (1 LAP) (30 OUT AND BACK) 90/45 MIN 2: 20/12 BIKE CALS MIN 3: 12 SYNCHRO BURPEE TO TGT MIN 4: 24 HEAVY WALLBALLS MIN 5: SKI FOR MAX CALS

*25/26/29/16/21 1. SCORE IS TOTAL CALS SKIFOR ALL 5 ROUNDS. 2. DONE WITH A PARTNER OR GROUP OF 3. BREAK UP THE WORK AS NEEDED EXCEPT FOR SYNCHRO BURPEES. JUMP MUST BE SYNCHRO. 3. IF TEAMS MISS PP/BIKE/BURPEES OR WB, THEY MUST REST THE SKI MINUTE AND WILL NOT BE ABLE TO RECORD CALORIES FOR THAT ROUND. 4. MEN'S TEAMS START ON PLATE PUSHES. WOMEN'S TEAMS START ON BIKE. 5. 5 ROUNDS FGB STYLE. 6. TEAMS OF 3, ALL ARE REQUIRED TO DO BURPEES. SAME PLATE PUSH. SAME WB. BIKE CALS ARE THE SAME.

11 May

Training (230p)

A. SB Lunge Triplet
30/40/50#

B. 3 RFT
500m Row
20 T2B
15 KBS (2)
10 DL (275)
*13:12
*Looks like this is about 90 seconds off the pace. Not sure where I could have made up that much time. 

C. 1m Max Reps Bench (185)
Rest 15 Seconds
1m Max Cals Ski
Rest 2m, x5
*20/20 - 18/20 - 19/22 - 18/24 - 20/26
*207 Total

9 May

Training (230p)

A. Air Bike Conditioning (2)
60 Seconds Max Cals Bike
Rest 6m
30 Seconds Max Cals Bike
*Complete 1 T2B For Every Calorie Completed in 60 Second Sprint. These need to be done during 6m Rest. 
*38 Cals - 21 Cals
*59 Total

B. 3 Rounds Each For Calories
20 Wallballs
10 HSPU
5 Clean and Jerks (185)
5 Burpees
W/Remaining Time, Max Cals on Bike
*13/ 11 /22
*46 Total

C. Tested ēvoFIT Workout
With A Partner
24m Row For Max Distance
Every Switch = 
-5  Burpees
-15 WB
-25 Yard Rev BC
-Hold Plank Until Switch
*6,295m (With CP)

8 May

Training (2p)

A. Tested Workout
With A Partner:
EMOM 
Air Bike + BB Complex (1 Power Clean + 1 Squat Clean + 1 Front Squat)
0:00 - 10:00
8 Cal Bike + 185# Complex
10:00 - 20:00
10 Cal Bike + 205 Complex
20:00 - 30:00
12 Cal Bike + 225 Complex
*Completed With Bess

B. Tested ēvoFIT Workout
24M Amrap:
Max Distance Row
Every Switch, Partner getting off row must complete:
5 Burpees
15 Wallballs
25 Yard Reverse Bear Crawl
Hold Plank Until Rower Switches
*6,279m
*Did with CP

7 May

Training (230p)

A. Front Squat, 4x6
*Same Load As 23 April
*235

B. 10m AMRAP
"TrapDoor"
1 Over The Bar Burpee
1 Jerk
20 DU's
2-2-20
.....
*8+16 Reps (1 year ago, I did 8+20)
*185

C. Bis/Tris

5 May

Training (230p)

240 YARD BC F/W - B/W WITH MB PUSH (12 LAPS) 120/75 CAL SKI 50 STONE CHAIR MB TOSS 120/75 CAL ROW 25 PULLUP HANG MB FOOT TOSS 120/75 CAL BIKE 1. BEAR CRAWL IS COMPLETED BY ONE ATHLETE DOING 10 YARD BEAR CRAWL OUT AND THEN 10 YARD REVERSE BEAR CRAWL BACK. THIS WOULD BE 20 YARDS AND THEN THE NEXT ATHLETE CAN BEGIN. (30/20) 2. STONE CHAIR TOSSES ARE WITH TEAM SPLIT UP 6 YARDS APART. THEY HOLD THE STONE CHAIR AND THROW THE BALL 6 YARDS BACK AND FORTH TO TEAM MEMBERS. ANY DROP OR IF ANYONE COMES OUT OF STONE CHAIR, SUBTRACT 3 REPS. 3. THIS IS DONE WHILE HANGING FROM A BAR ACROSS FROM YOUR PARTNER WITH A MB BETWEEN FEET. YOU MUST THROW THE MB ACROSS THE RIG AND IT MUST BE CAUGHT IN SOMEONE'S FEET. IN ORDER FOR THIS TO COUNT. 4. TEAMS OF 4: 135/85 CALS FOR ALL 3 MOVEMENTS.

THEN

10m ROW

4 May

Training (230p)

A. KB Sumo Squats On Boxes
16 Reps
Rest 2m, x3

B. SB Walking Lunges (Bear Hug)
14 Steps
Rest 1m, x3

C. 100 WB For Time
*Every Minute On The Minute Complete:
1 SC @ 255#
2 SC @ 205#
3 SC @ 155#
*Starts With Squat Cleans

Cash Out = 400m Run

*10:50
*Rowed Instead of Run

D. Bench
7x1 
*235 - 255 - 275 - 280 -  285 - 290 - 300

2 May

Training (230p)

A. Every 4:00 for 32:00
15 Cal Row
15 Cal Bike
15 Cal Ski

At 32:00, Every 2:00 For 4:00
7 Cal Row
7 Cal Bike
7 Cal Ski

*Complete, no missed rounds

B. 1 Max Set of U/B Back Squats @ 225#
*26 Reps

1 May

Training (230p)

A. Partner CFV Tabata
-Heavy Over Shoulder DBall (150)
*31 Reps
-Synchro T2B
*45 Reps
-DU's
*210 Reps/10 (21)
-Partner Pushups With Clap
*50
*147 Reps (With DP)

B. With a 20:00 Clock Counting Down
-Complete 800m Run
-Complete 12-9-6 KB Thrusters (Red) and Box Jumps (24)
-3m Max Cal Bike
*Any Order You Want/As Much Rest As You Want
*Subtract 1 Second From KB Thruster Time For Every Calorie On The Bike
*Rowed 1k Instead Of Run (Calf Sore)
*3:14 Row
*2:48 Thrusters/BJ
*59 Cals = -59 Seconds From Thrusters
=3:14/1:49 Thrusters = 5:03

C. Tested ēvoFIT Workout For Wednesday
12m EMOM
Even: 9 Cal Bike
Odd: 10 Yard Seal Walk F/W + 10 Yard Seal Walk B/W
*Add 1 Cal To Bike For every successful round. 
*Completed, Not Terrible

Rest 2m

12m EMOM
Even: 9 Cal Ski
Odd: 1 Over The Torpedo Burpee + 12 Torpedo Thrusters
*Add 1 Cal Ski + 1 Burpee + 1 Thruster For Every Successful Round
*Completed, Terrible.