31 July

Training (230p)

2 ROUNDS NOT FOR TIME/SCORE
A. PLATE GUN WALKS 1. HOLD 55/35 AT 90 DEGREES AND COMPLETE 1 LAP OF SLOW WALK ON TURF. B. KB QUAD 10 KB DL'S 10 YARD DEATH MARCH 10 KB DL'S 10 YARD WALKING LUNGE W/KB'S IN FRONT RACK *Reds C. 60 SECOND HOLLOW HOLD 1. BREAK AS NEEDED, ACCUMULATE 60 SECONDS *Complete

B. "LEO AND RAFAEL"

WITH A PARTNER: 10 ROUNDS TOTAL FOR TIME: "YOU GO - I GO" FORMAT 10 DL (225/125) 15 WALLBALLS (20/14) 200M RUN 1. PARTNER 1 DOES 10 DL/15 WB AND 200M RUN. TAGS P2 AT END OF 200M RUN AND THEN P2 COMPLETES THE TRIPLET. 2. TIME STOPS WHEN 10 ROUNDS ARE COMPLETE, 5 FOR P1 AND 5 FOR P2. ALTERNATING EACH ROUND. TIME CAP IS 20:00. 1 SECOND PENALTY FOR EVERY REP SHORT. *13:27 With DP

C. Tested ēvoFIT Workout

4M AMRAPS: STATION 1: MAX CALS BIKE EVERY 10/7 CALS COMPLETE 14 WALLBALLS STATION 2: 12 CURL TO PRESS + TRICEP EXTENSION 24 TORPEDO TAPS IN PUSH-UP PLANK *TORP NEEDS TO BE ARMS DISTANCE AWAY FROM ATHLETE STATION 3: MAX CALS ROW EVERY 10/7 CALS COMPLETE 14 GORILLAS ON SLIDERS STATION 4: 10 TORPEDO S/L DEADLIFTS (EACH LEG) 10 S/S SQUAT JUMPS OVER TORPEDO 30 SEC GLUTE BRIDGE HOLD WITH TORPEDO PRESS STATION 5: MAX CALS SKI EVERY 10/7 CALS COMPLETE 5 BURPEES WITH JUMP FOR MAX HEIGHT STATION 6: 20 SEC DC HOLD 20 DC CRUNCHES 20 SEC HOLLOW HOLD 20 HELLO DOLLIES (2 COUNT)

*Complete

30 July

Training (230p)

A. Front Squat, Box Squats
4 Sets of 5
*225/255/285/315

B. EMOM FOR 12M
FOR TOTAL REPS 30 SEC ON/30 SEC OFF MIN 1: DU'S MIN 2: T2B MIN 3: CAL ROW *60-20-21

*56-20-19

*56-19-18

*56-16-18

B. Tested A Ascent Protein Challenge WOD (It was unbeatable)

*20m Cap

20 Bench - 100m Row

15 Bench - 150m Row

10 Bench - 200m Row

9 Bench - 300m Row

8 Bench - 400m Row

7 Bench - 500m Row

6 Bench - 600m Row

5 Bench - 700m Row

4 Bench - 800m Row

3 Bench - 900m Row

2 Bench - 1k Row

1 Bench

*Capped Out. Finished 10m into 1k Row

28 July

Training (7a)

WITH A PARTNER FOR TOTAL WORKING TIME: WITH A RUNNING CLOCK: 0:00 - 10:00 2K/1,600M ROW FOR TIME
*6:48 10:00 - 20:00 2 ROUNDS 300M SKI 15 SYNCHRO BAR FACING BURPEES 25 THRUSTERS (95/65)
*5:48 20:00 - 30:00 10M AMRAP LADDER 10 CAL ROW 10 T2B 10 S2O (145/95) 15-15-15 20-20-20 25-25-25 30-30-30 ETC.
*5+51
*With DP

B. Bench 5x10
*225 - 235 - 245 - 255 - 270(PR)

27 July

Training (230p)

A. "Echo DT"
"ECHO DT" EVERY 4M FOR 20M 20/14 CAL BIKE 1 ROUND OF ASCENDING "DT" *MENS WEIGHTS 115/135/155/185/205

*5+30 Reps (Extra Round + 3 Deadlifts)

Pain Cave
Bis

25 July

Training (230p)

*Back Tight From Yesterday, Decided On BodyBuilding Day

A. Bench, 6x3, rest 2:30 b/w
*265 - 265 - 280 - 285 - 295 - 300

B. Incline DB Bench (70#)
1&1/4 Reps, x8
Rest 3m, x3
*Complete

C1. DB Fly (Flat) 
Rest 20 Seconds
C2. Banded Tricep Pressdown, 10 Reps + 10 Second Hold
Rest 60 Seconds, x2
*25#

D. Hex DB FW (30's & 25's)
250 Yards

24 July

Training (230p)

A. OHS, 3x5
*225 - 245 - 265

B. Echo Bike "Helen"
28 Cal Bike
21 Swings
12 Pullups
*7:28

C. 12m AMRAP:
12:00 - 8:00
Max Cals Row (87)
8:00 - 4:00
Max Cals Ski (65)
4:00 - 0:00 
Max Cals Bike (50)
*203

D. 12m AMRAP:
1 Press Medley
10 Over The Torp Burpees
15 OHD Step-Ups (20")
20 Skull Crushers
25 Stone Chair Bicep Curls
30 Oblique Twists (15/Each)
*2 Rounds

23 July

Training (230p)

A. 5x5 Back Squat, rest 2:30 B/W
*225/255/285/305/305

B. Every Minute OTM For 12m
Even: 6 TnG PC (155) *Max DU's in Remaining Time
Odd: Rest
*503 Du's

C. Every 4m For 16m
500m Row
3 Power Cleans
2 Front Squats
1 Jerk
*1 Load For All, Score is Load
*250 (Down 10# From Last Year)

D1. MB Throws From Back x20
Rest 10 Seconds
D2. Strict Pullups x10
Rest 60 Seconds, x2
*Complete

21 July

Training (7a)

IN TEAMS OF 2 OR 3 COMPLETE: A. FOR TIME (10M CAP) 20-15-10-5 T2B HEAVY WALLBALLS BURPEES TO TARGET
*6:14 1. 1 SECOND PENALTY FOR EVERY REP SHORT AT THE 10M CAP. B. FIND MAX LOAD AS TEAM IN 16:00 4 TNG CLEAN AND JERKS *MUST COMPLETE 1,250/1K ROW BEFORE TEAM CAN BEGIN FINDING TNG CLEAN AND JERK MAX. 1. SCORE IS COMBINED LOAD. 2. ROW TIME IS SCORED AS A SEPARATE EVENT. 2 SCORES FOR PART B. FASTEST TIME ROWED, HEAVIEST COMBINED TOTAL LOAD LIFTED.

*Row 3:53

*225 Complex

C. Tris In Pain Cave

20 July

Training (230p)

"QUADZILLA" WITH A PARTNER (4) - 10M STATIONS 1M TRANSITION B/W STATIONS STATION 1: BENCH PRESS 20-10-5-3 1. STAY LIGHT ON BENCH IF IT IS SOMETHING YOU RARELY DO. 2. REST AS NEEDED B/W SETS BUT MUST BE COMPLETED IN 10M 3. SCORE IS TOTAL OF 4 LOADS USED DIVIDED BY 10. (820# FOR P1 + 740# P2 = 1560, SCORE WOULD EQUAL 156, ROUND DOWN, NOT UP). MUST SUCCESSFULY COMPLETE SET IN ORDER TO COUNT IT. I.E. FAILING SET OF 20 AT 16TH REP MEANS IT IS A 0 UNLESS YOU ARE ABLE TO COMPLETE THE 20 IN A SUBSEQUENT SET. STATION 2: SKI PACING 220/150 CALS IN 10M 1. PERFECT SCORE HERE IS 100 IF YOU LAND ON 220/150 AT THE 10M MARK. 2. FOR EVERY CAL OVER/UNDER YOU ARE, SUBTRACT 5. IF MALE TEAM FINISHES WITH 210, THEY WOULD ENTER A SCORE OF 50. (100-50) STATION 3: D-BALL OVER THE SHOULDER 10M EMOM P1 WORKS 0:00 - 0:30 EACH MINUTE P2 WORKS 0:30 - 1:00 EACH MINUTE 1. SCORE IS TOTAL REPS (150/75) = 1 REP IS 1 (100/50) = DIVIDE TOTAL BY 2 (OR 2=1) STATION 4: 1 MILE SB RUN SCORE BEGINS AT 100 FOR EVERY SECOND UNDER 10:00, ADD 1 TO SCORE. FOR EVERY SECOND OVER 10:00, SUBTRACT 1. IF SCALED TO NO BALL, SCORE BEGINS AT 60, SAME RULES. 1. SCORED IN WODIFY UNDER 4 SECTIONS THAT WILL GIVE CUMULATIVE SCORE. SCORE 1 IS BENCH PRESS TOTAL LOAD / 10 SCORE 2 IS BASED OFF A PERFECT SCORE OF 100. -5 SEC FOR EVERY CAL OVER/UNDER. SCORE 3 IS TOTAL REPS IF USING 150/75. IT WOULD BE TOTAL REPS/2 IF SCALING SCORE 4 IS BASED OFF A STARTING SCORE OF 100. + or - 1 SECOND FOR UNDER/OVER 10:00 TIME CAP. *Did With DP
*Bench was 205/225/255/275
*Ski Was Perfect
*DBall was 5-5-6-5-5-4-5-4-5-5
*Run was 8:14

18 July

Training (230p)

A. 12m EMOM
Even: 14 Cal Bike
Odd: Rest
*Complete

B. "FGB - Real Bad"
Min 1: Cal Bike
Min 2: DL (185)
Min 3: Burpees To Target
Min 4: Row Cals
Min 5: Tall Kneeling Plate Raises (25#)
*124/114/96 = 332 Reps

C. 200m Single Arm FW (Red)
D. 100 Yard OHD KB Carry (SA - Red)
E. 50 U/B Swings (Red)

17 July

Training (230p)

A. With A 2:30 Clock Counting Down:
Shuttle (0-30-0-40-0-50-0)
5 OHS
Max HSPU In Remaining Time
Rest 2:30, x3
*210/21 - 210/18 - 210/19
*688

B. With A 3:00 Clock Counting Down
400m Run
Then With Remaining Time:
30 Front Squats (75)
20 T2B
10 C2B
Rest 3m, x3
*Pick up where you left off
*2+5 
*30/17 - 3/10/25 - 5/20/10/5

C. Tested ēvoFIT
"TABATA"
Station 1
8 ROUNDS
ROW

60 SECOND REST

Station 2
4 ROUNDS MASH
HOLLOW HOLD
S/L V-UP

60SECOND REST

Station 3
8 ROUNDS
SKI

60 SECOND REST

Station 4
4 ROUNDS MASH
TORPEDO - TALL FRONT RAISE
TORPEDO - TALL Z-PRESS

60 SECOND REST

Station 5
8 ROUNDS
BIKE

60 SECOND REST

Station 6
4 ROUNDS MASH
TORPEDO - S/L DEADLIFT

TORPEDO - LUNGES IN PLACE

16 July

Training (230p)

A1. Back Squat, 3 Reps
Rest 1m
A2. Deadlift, 3 Reps
Rest 3m, x3
*285/305/305 - 305/335/335

B. With A 15m Running Clock
15:00 - 10:00 
Find Heavy Power Clean 
*285
10:00 - 5:00
Find Heavy Squat Clean
*265
5:00 - 0:00
Find Heavy Jerk
*265 (From Floor)

C. "Honey Do List"
40 Cal Air Bike (43 Seconds)
Rest 1m
30 Alternating DB Snatches (70) (22/8)
Rest 1m
400m Run
Rest 1m
20 PC (135) (20)
20 Jerks (135) (12/8)
*8:51

14 July

Training (7a)

WITH A PARTNER, COMPLETE 1 ROUND AT EACH STATION FOR 30 MINUTES: STATION 1: 2 LAPS PROWLER PUSH (25 OUT AND BACK IS A LAP) *360/180 STATION 2: BIKE 50/30 CALS 50/30 SEATED PLATE TO OHD (45/25) STATION 3: 15 MEDBALL OVER THE SHOULDER(150/75) OR 20 MEDBALL OVER THE SHOULDER (100/50) THEN: 50 T2B *SCALE T2B TO 50 HEAVY KBS. STATION 4: SKI 50/30 CALS 50/30 PUSHUPS *SCALE PUSHUPS TO SYNCHRO 90 SEC PARTNER HS HOLD *SCALE PARTNER HS HOLD TO 90 SEC SYNCHRO PLANK STATION 5: 2 ROUNDS: 15 DL 12 PC 9 HANG SQUAT CLEANS 6 SYNCHRO BAR FACING BURPEES(2) *155/95 *IF SCALING LOAD, DOUBLE SYNCHRO BAR FACING BURPEES AND EVERYONE DOES THEM TOGETHER.

*7 Stations Completed. Started on Prowler
*With CP


Part 2:
Bench; 5x3, rest 3m B/W
225/245/265/275/290
*2 Sec Pause On Chest
*Complete

13 July

Training (230p)

A. Every 3m For 12m 
3 TnG PC - 3 Push Press - 5 Jerks
*185-205-155-225

B. "Fred's Revenge"
22/12 Cal Row
25 Yard Plate Push
10 U/B S2O (135)
5 Bar Facing Burpees
Rest 4m, x3
*1:31 - 1:36 - 1:38
*4:45

C. 30 Cal Air Bike For Time
*30 Seconds (110 Avg RPM)

D1. Banded OH Single Leg Raises
D2. Elevated Elbow Plank Saw
D3. KB Turkish Sit-Ups
Rest 3m, x2

11 July

Training (230p)

A. EMOM For 12M
Even: Max DU's
*Can Only Work While Partner Hangs From Bar
Odd: Max T2B
*Can Only Work While Partner Pulse Squats
*671 Reps

B. With A Partner:
"Oblivion"
1 Mile SB Run
Then, W/Remaining Time
4 HSPU
8 Over The Box Jumps (24)
12 Strict Press (95)
16 Walking Lunges
*8+8 With Aggie

C. Curls and Strict Pullups
8/8 x3
Rest 3m
*Complete

10 July

Training (230p)

A. 60 Second Air Bike @ 68 RPM
10 Second Rest
10 Power Snatch (95)
Rest 3m, x3
*Complete

B. "Oval Office"
For Time:
60 Cal Bike
50 Wallballs
40 DB Snatch (50#)
30 Power Cleans (135)
20 Burpees To Target
10 Thrusters (135)
*12:45

C. Tested ēvoFIT For Tomorrow
4 Round FGB
-Glute Bridge Slider Hammy Curl
-Torpedo In Place Lunges
-Ski For Cals
-Hip Taps In Plank
-Curl To Chest Press
*30/40/50/60 Seconds

9 July

Training (230p)

A. 0:00 - 6:00
10RM Press
*155
6:00 - 16:00
Max Load Of SC + FS
*265

B. 10x10 Back Squats
Rest 90s B/W
*185

C. BB Good Mornings
*Single Leg (95#)
*3x8 Each Leg

7 July

Training (7a)

"FORTY" EVERY 4:00 FOR 40:00 IN TEAMS OF 2,3, OR 4 15/10 CAL BIKE 15/10 CAL ROW 15 SYNCHRO BAR FACING BURPEES 1. ANY ROUNDS MISSED, REST THE NEXT 4M WINDOW AND THEN JUMP BACK IN. 2. SCORE IS # OF COMPLETED ROUNDS. FOR A TEAM OF 4, PERFECT SCORE IS 10. FOR A TEAM OF 3, PERFECT SCORE IS 11. FOR A TEAM OF 2, PERFECT SCORE IS 12. IT'S NOT ANY EXTRA ROUNDS COMPLETED, IT'S JUST THE OFFSET FOR DOING THE SAME WORK WITH FEWER PEOPLE. TEAM OF 2 COMPLETING ALL 10 ROUNDS WOULD ENTER 12+EXTRA REPS OF FINAL ROUND. 3. TIE BREAKER FOR MULTIPLE TEAMS OF 2,3, AND 4 IS EXTRA REPS COMPLETED IN FINAL 4:00 WINDOW. ONCE TEAMS FINISH THE FINAL ROUND, THEY COMPLETE AS MANY REPS AS POSSIBLE IN THE REMAINDER OF THE WINDOW. MEANING THEY COMPLETE THE ROUND OF 15/15/15 AND HAVE 90 SECONDS REMAINING IN THE FINAL 4:00 WINDOW, THEY WOULD GO BACK TO THE BIKE AND BEGIN ANOTHER 15 CAL BIKE AND 15 CAL ROW AND 15 BURPEES. THE + REPS WOULD ONLY BE COUNTING ANY ADDITIONAL REP AFTER THE INITIAL 15/15/15 HAVE BEEN COMPLETED. 4. TEAMS OF 3 = 16/11 BIKE ROW (16 BURPEES, 2 WORKING) TEAMS OF 4 = 17/12 BIKE ROW (17 BURPEES, 3 WORKING)

*Tyler and Myself
12+45 Reps

150 Reps Bench @ 225# As Team

6 July

Training (230p)

A. "HotShots 19"
Tested For Time Cap For Group WOD
6 Rounds For Time:
30 Air Squats
19 Power Cleans
7 Strict Pullups
400m Run
*31:39

B. 2 Rounds Not FOR Time
5 Dragonflies
5 Over The Shoulder DBall (150)
25 Banded Press Downs
5 Max Effort Broad Jumps
25 Curl To Press With Plate (45)
*Complete

4 July

Training (12p)

"INDEPENDENCE" WITH A TEAM OF 3 200 DU'S *CAN ONLY WORK WHILE 2 PEOPLE HOLD PLANK *SCALE FOR DU'S IS 250 SINGLES 800M SB RUN (30/20) *1 SB PER TEAM 50 POWER CLEANS (115/85) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 THRUSTERS (115/85) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 SYNCHRO BAR FACING BURPEES *2 PEOPLE WORKING AT TIME 800M SB RUN (30/20) 200 DU'S *CAN ONLY WORK WHILE SOMEONE HOLDS (135/85) IN FRONT RACK. *SCALE FOR DU'S IS 250 SINGLES CASH-OUT 100 CAL ROW RX+ TEAM OF 2 100 CAL AIR BIKE CASHOUT 135/85

*Did Rx+ With DP (34:09)

3 July

Training (230p)

A. 14m AMRAP
10-10-10 Ladder
10 WB (20)
10 T2B
10 Partner DL (315)
15-15-15
20-20-20
25-25-25
30-30-30
etc. 
*Every 3:00 and begin with 13 Cal Row
*30+11 Or (5+11)

B. 16m EMOM
Min 1: 14 Cal Ski
Min 2: 16 Heavy KBS
Min 3: 4 Muscle-Ups
Min 4: 8 SA DB Jerks Each Arm (70#)
*16 Rounds

C. Tricep Finisher
*DB OHD Press (70)
*50 Banded Pressdowns
Rest 3m, x3

2 July

Training (230p)

A. Box Squats
5x5, rest 3m b/w
*225/255/275/275/295

B. Build to a tough power clean
*Failed 285#

C. Every 5:00 for 20:00
500m Row
1 PC 225#
8 DL (305#)

D. 10 Turkish Get-Ups @ 1.5
6 Turkish Get-Ups @ 2