30 June

Training (7a)

6M AMRAPS WITH A TEAM OF 4 STATION 1: PROWLER 1 LAP PROWLER PUSH (0-25-0) OR (25-50-25) 10 PARTNER FACING BURPEES (TOP OF PUSHUP PLANK) *MEN BEGIN WITH 45/25 ON EACH SIDE AND ADD 30# EVERY LAP. *WOMEN BEGIN WITH 45 ON EACH SIDE AND ADD 20# EVERY LAP. 1. CAN ONLY WORK WHILE SOMEONE HOLDS 2 HEAVY KBS IN FRONT RACK POSITION. 2. SCORED AS ROUNDS AND REPS. 1 LAP AND 10 PARTNER FACING BURPEES IS 1 ROUND. 1 REP PER TRIP ON THE PROWLERS. EVERY ROUND, WOMEN ADD (1) 10 TO EACH SIDE OF THE PROWLER. MEN ADD (1) 15 POUND PLATE TO EACH SIDE OF PROWLER. STATION 2: SKI FOR DISTANCE EVERY 250M, ENTIRE TEAM MUST COMPLETE 8 SYNCHRO TNG SQUAT JUMPS TO TARGET. ANY BREAK IN SYNCHRO START BACK AT 0. HOLDING WRISTS? OUTSIDE ONLY TOUCH BAR? 1. SCORE IS TOTAL METERS SKI'D IN 5M WINDOW STATION 3: 6M AMRAP LADDER: TNG POWER CLEANS (115/75) T2B TNG JERKS (115/75) 1. SCORE IS ROUNDS AND REPS COMPLETED. 1-1-1 WOULD BE 1 ROUND. 8-8-8 WOULD BE 8 ROUNDS. PARTIAL ROUNDS COUNT. STATION 4: ROW CALS 1. EVERY 15/10 CALS, ENTIRE TEAM MUST COMPLETE 12 SYNCHRO WALKING LUNGES. ARMS LOCKED. IF NOT SYNCHRO FOR 1 OR MORE STEPS, START BACK AT 0. 2. SCORE IS TOTAL CALS, LUNGE STEPS DON'T COUNT. 1. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 2. 90 SECOND ROTATION B/W STATIONS.

*Did with Crowder and Besser

29 June

Training (230p)

A. "HELL ON WHEELS"
WITH A PARTNER: IN A 4:00 WINDOW: COMPLETE 400M RUN 8 SYNCHRO BURPEES MAX CALS ON BIKE REST 1M, X4

*219 Cals (DP)

B.

35M EMOM MIN 1: 1 SLAMBALL SHUTTLE 5-30-5-50-0 (30/20) MIN 2: 8/5 BIKE MIN 3: 8 T2B MIN 4: 8/5 ROW MIN 5: 8/5 SKI

+Vest

*35 Rounds

27 June

Training (230p)

A. Snatch Skillwork
Doubles (115/135/165/185/205)

B. "Lucky Charms"
14M AMRAP: 200M/150M ROW 21 THRUSTERS (95/65) 15 PULLUPS 9 OVER THE BAR BURPEES 200M/150M ROW 21 THRUSTERS (115/75) 15 PULLUPS 9 OVER THE BAR BURPEES 200M/150M ROW 21 THRUSTERS (135/85) 15 PULLUPS 9 OVER THE BAR BURPEES 200M/150M ROW 21 THRUSTERS (155/95) 15 PULLUPS 9 OVER THE BAR BURPEES
*3+12 (10 Thrusters @ 155#) 1 Less From Year Ago

C. 400m FW (Single Arm) 2 Pood

200m Right - 200m Left

26 June

Training (230p)

A. 8 DL (275)
14 Cal Air Bike
Rest 3m, x3
*1st Round @ 85%, Next 2 Rounds @ 100% For Time
*32 Seconds - 31 Seconds
*1:03

B. "Rowing DT"
1k Row (1:49)
2 Rounds DT
750 Row (1:52)
2 Rounds DT
500m Row (1:54)
1 Round DT
*155#
*15:22

C. Tested ēvoFIT Workout
COMPLETE 1 ROUND AT EACH STATION FOR 25M STATION 1: 25 SEATED HALOS 25 Z-PRESS (45/25) STATION 2: 10 BURPEE TO TARGET 20 HANGING KNEE TUCKS STATION 3: 20 YARD BEAR CRAWL 20 YARD BURPEE BROAD JUMP STATION 4: 500/400M SKI STATION 5: SB SHUTTLE (10 DOWN AND BACK) *15 YARDS APART *30/20

*2+20 Z-Press
*This was pretty awful after CF Work

25 June

Training (230p)

A. 4x10 Speed Squats
*165 - 195 - 195 - 195

B1. KB Posterior Work
10 KB DL
10 KB Death March
10 KB DL
10 KB Walking Lunges
*Blue - Red - Red - Red 

B2. 1 Lap Around Rig With 135# OHD Carry
Rest 2m, x4


C1. Max Bench in 60 Seconds (245#)
Rest 15 Seconds
Max Cals On Runner in 60 Seconds
Rest 3m, x4
13/46
12/48
13/49
12/48

23 June

Training (730a)

In Teams Of 3: 
120c Ski
120c Row
120c Bike
800m SB Run (30)
*23:41 (Drew/Tom)
*EMOM and beginning with:
4 Synchro Burpees (All 3)

22 June

Training (230p)

A. With A Partner:
Buy-In
400m FW (2)
Then: 
100 WB (1st 50 (20#) 2nd 50 (30#)
80 KBS (2)
60 Pushups
40 Pullups
20 Cal Bike Each
Cash-Out
150 DU's
1 Lap Bear Crawl On Sliders
*16:50 With Drew

B. 6 Cal Bike Sprint
Rest 2m, x4

C. 7 Cal Ski Sprint
Rest 2m, x4 (9.9)

D. Bis

21 June

Training (530p)

WITH A PARTNER: STAGGER GROUPS AT 4 DIFFERENT STATIONS: STATION 1: BENCH PRESS 10 REPS, REST 2M, X3 1. MODERATE LOAD, NOT HEAVY. 2. SET-UP 2 STATIONS. 3. DO NOT LET THEM GO HEAVY UNLESS THEY BENCH FREQUENTLY, WHICH 99% DON'T.
*225/245/245 STATION 2: TIRE FLIPS 12 REPS, REST 2M, X3 1. STRONGER INDIVIDUALS CAN DO FLIPS SOLO, 2. IF NOT COMFORTABLE OR ABLE TO DO SOLO, HAVE THEM PARTNER UP TO FLIP.
*3M U/B STATION 3: MED BALL BEAR HUG CARRIES 1 TRIP, REST 2M, X3 1. USE HEAVIEST BALL POSSIBLE (150/100/75/70) 2. 1 PARTNER CARRIES DOWN, OTHER PARTNER CARRIES BACK. 3. MUST HAVE BEAR HUG GRIP, ELBOWS POINTING TOWARDS WALLS, NOT FLOOR.
*COMPLETE (150 FOR ALL) STATION 4: SKI PACING 7M AMRAP 1. SWITCH AS NEEDED BETWEEN PARTNERS. 2. LADIES TARGET CALS IS 70. 3. MEN'S TARGET CALS IS 150. 4. FOR EVERY CAL SHORT, 10 BURPEES AS A PAIR, NOT EACH. 5. FOR EACH CALORIE OVER, 15 BURPEES AS A PAIR, NOT EACH. 6. CANNOT STOP EARLY. GOAL IS TO KEEP SAME PACE THROUGHOUT 7M AND TRACK PROGRESS OVER 7M ACCURATELY.
*150 1. NOT SCORED. FOR QUALITY, NOT SPEED.

20 June

Training (230p)

A. Shoulders/Back In Pain Cave

19 June

Training (230p)

A.  EMOM FOR 12 MINUTES
MIN 1-4: PULLING STATION MUSCLE-UPS/BAR MUSCLE-UPS/C2B/CHIN-OVER THE BAR/RING ROW HOLDS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 5-8: PUSHING STATION HS WALKING/STRICT HSPU/KIPPING HSPU/PUSH-UPS/BOX PUSH-UPS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 9-12: DU'S/SINGLES (WITH A HIGH BOUNCE) 30 SECONDS WORK/30 SECONDS REST FOR 4 MINUTES. 1. STAGGER GROUPS AMONG 3 STATIONS EVENLY.

B. "HOLD THE DOOR"

EMOM FOR 15M MIN 1: 7 KB THRUSTERS (RED/BLUE) *2 KB'S. MIN 2: OHD SB CARRY + SLAMS 10 YARD CARRY/2 SB 10 YARD CARRY 2 SB 10 YARD CARRY 2 SB *50/30 MIN 3: MAX T2B *110 Reps (-2 From Previous)

*24/23/20/20/23

B. EMOM FOR 12M

EVEN: 16 TORP - S/L V-UP + DC CRUNCH HOLD ODD: MAX CALS SKI (50 SEC)

*Complete

REST 2M EMOM FOR 12M EVEN: 16 LATERAL LUNGE JUMP + HANG FROM PULLUP BAR ODD: MAX CALS ROW (50 SEC)

*Complete

18 June

Training (230p)

A. 10x10 Back Squats
*185 Across
*Rest 60-80 Seconds B/W

B. Deadlift 6x3
*185/215/285/305/325/325
*Deadpulls

C1. SA DB Curls
C2. Gun Walks
C3. Plate Curls
C4. Chin-Ups

16 June

Training (7a)

Tested Team WOD
WITH A TEAM OF 3: EMOM FOR 30 MINUTES: MIN 1: 40 YARD BEAR HUG CARRY (150) MIN 2: 18/12 CAL SKI MIN 3: 20 HEAVY KBS MIN 4: 20 DL (225) MIN 5: 18/12 ROW 1. AT THE END OF EACH MINUTE, ONCE WORK HAS BEEN COMPLETED, ATHLETE CAN PERFORM AMRAP C2B. 1 PERSON WORKING AT A TIME. 2. FOR ANY MISSED ROUNDS, SUBTRACT 10 T2B FROM TOTAL. 3. NO REQUIREMENT TO DO T2B EVERY MINUTE BUT MUST COMPLETE WORK.

*314 C2B Pullups
*Me, CP, Besser

15 June

Training (230p)
A. With a Partner: "Deathy By Air Bike"
Min 1: 2 Cals
Min 2: 4 Cals
Min 3: 6 Cals, etc
*Made it thru 28 Cals
*With Tyler Klipa

B. 20m AMRAP
"You - Go - I - Go"
12 Cal Ski
10 Thrusters (95)
10 T2B
*13 Rounds Total (7 Me - 6 Tyler)

C. Bench
5 Sets of 10
*185 - 205 - 225 - 245 - 265x9

13 June

Training (230p)

A. Build to a tough single Clean and Jerk 
*255#

B. 3 Rounds For Time
5 PC (225)
10 Plyo Lunges To Target
15 Heavy WB (40)
30 DU's
1L Run
8 Cal Bike
Rest 3m, x3
*2:37/2:40/2:28

C. 200m FW (1.5) Each Hand
U/B Both Sides

D. 1 Trip OHD Carry (1.5)
U/B Each Side

12 June

Training (230p)

A. 3 TnG Power Cleans
*215#

B. Tested ēvoFIT 10m Amraps
(2) - 10m Amraps

11 June

Training (230p)

A. Push - Pull Benchmark
In 15m Complete 1 Max Strict Pullups
Into
Max Pushups
Rest As Needed
*129 Total Reps

B. Max U/B Front Squats @ 185#
No Rest
Same Number of Deadlifts
*17-16-17
*100 Reps

C. WITH A PARTNER:

1K ROW/850M ROW
1T PLATE PUSH
30 BOX JUMPS (30/24)
1T PLATE PUSH
50 WALLBALLS
1T PLATE PUSH
30 THRUSTERS (135/85)
1T PLATE PUSH
50/35 CAL AIR BIKE

*12:55 (With Tanner)

9 June

Training (730a)

WITH A TEAM OF 2 OR 3 "YOU - GO - I GO" FORMAT 8/5 CAL SKI 5 OVER THE BAR BURPEES 8/5 CAL ROW 5 TNG CLEAN AND JERKS 8/5 CAL BIKE 5 THRUSTERS *135/85
*DID THIS WITH JAKE
*4+ROW


B. PAIN CAVE
3 HEAVY DEADPULL, OVERHAND DL (295)
30 SECOND AIR RUNNER SPRINT
*3 ROUNDS

7 June

Training (230p)

A. 
"BLACK AND BLUE" WITH A 36:00 RUNNING CLOCK 5 ROUNDS 8 SLIDER SIDE LUNGES 8 SQUAT THERAPY (15/10) 8 PLYO-PUSHUPS/6 PUSHUPS THEN: 5 ROUNDS: 15 YARD SEAL WALK 12 PLYO LUNGES 9 T2B THEN: 5 ROUNDS: 12 CAL AIR BIKE(GUYS) 12 CAL ROW (LADIES) 25 YARD REVERSE BEAR CRAWL THEN: 5 ROUNDS: 20 WALLBALLS (20/14) 20 ABMAT SITUPS 5 OVER THE SHOULDER DBALL (150/70)
*18+41 Reps
*Pretty Terrible Workout

B. Pain Cave
-Bis

6 June

Training (230p)

A. "Batton The Hatches"
EMOM For 24:00
WITH A PARTNER: "BATTON THE HATCHES" 0:00 - 8:00 10/6 CAL BIKE 1 POWER CLEAN - 1 TNG SQUAT CLEAN - 1 FRONT SQUAT *185/105 8:00 - 16:00 12/7 CAL BIKE 1 POWER CLEAN - 1 TNG SQUAT CLEAN - 1 FRONT SQUAT *205/115 16:00 - 24:00 14/8 CAL BIKE 1 POWER CLEAN - 1 TNG SQUAT CLEAN - 1 FRONT SQUAT *225/125 1. THIS IS COMPLETED AS AN EMOM. 1 PARTNER COMPLETES THE BIKE AND THE COMPLEX WITHIN THE MINUTE. 2. THE NEXT MINUTE, THE OTHER PARTNER CAN COMPLETE THE WORK OR THE SAME PARTNER CAN GO BACK TO BACK.
*DP and I made it 20 Rounds

B. 1m Max Bench @ 225#
Rest 30 Seconds
1m Max Cals Runner
Rest 3m, x5
Bench - 15-15-15-15-14
Runner - 41 - 42 - 45 - 47 - 51

5 June

Training (230p)

A1. Prone Snow Angles x8
Rest 30s
A2. 10 Push Press
Rest 3m, x3
*135/155/175

B. Tabata Barbell Mash
-Deadlifts (225)
-Hang Power Cleans (135)
-Thrusters (95)
(7-11-6 for 7 Rounds)
(8-12-7 for 1 Round)
*195 Reps
Rest 1m
6 Rounds Over The Bar Burpees (Add Low Round to Total)
*5 Reps
Total Reps = 200

C. 12m EMOM
12 Cal Ski
15 Tall Curl To Press (30)
40 Torp Russian Twists
*Complete

4 June

Training (230p)

A. Find 3RM Front Squat
*275
*5# Up From April 16th

B. For Time
50 KBS (1.5) (Russian)
500m Row
Then: 
15-12-9
Over The Box Jumps (24)
Burpee Pullups
Heavy WB (30)
*10:19

C. 
1m Row
1m Rest
1m Burpees
1m Rest
x5
Rows were 28/29/30/29/29
Burpees were 21/22/23/21/24
*244 Reps