31 August

Training (230p)

A. For Time:
Buy-in: 100 DU's
Then: 
10 Over The Bar Burpees
20 DL (245)
30 Heavy WB (30)
40 Yard Burpee Broad Jump
30 Heavy WB
20 DL
10 Over The Bar Burpees
Then: 
400m Run
*10:18

29 September

Training (230p)

A. KB/DU SKILLWORK 0:00-6:00 EMOM EVEN: 30 SECONDS DU'S SKILLWORK ODD: 10 KBS (1.5/1) REST 2M 0:00-6:00 EMOM EVERY MINUTE COMPLETE 10 HEAVY SWINGS (102#)
*280 DU's
+ MAX DU'S IN REMAINING TIME 1. SCORE IS TOTAL NUMBER OF DU'S IN 6M. 2. SCALE KB LOADING AND DU'S AS NEEDED. MUST COMPLETE 10 SWINGS IN ORDER TO DO DU'S IN THAT MINUTE.

B. "THREE'S COMPANY"

EMOM FOR 15M: MIN 1: 10 PULLUPS MIN 2: 10 TNG PC (115/75) MIN 3: ASSAULT BIKE (CALS) *SCORE FOR WOD IS CALS

*110 Cals

28 September

Training (230p)

A1. 2 Power Cleans
Rest 20 Seconds
A2. Seated Box Jumps, x4
Rest 3m, x4
*225/245/265/285
*30/34/36/40

B. "THE CARPENTER"
10-1 OHS (135/85) BOX JUMPS(24/20) HSPU *7:58

C. Tested ēvoFIT WOD

STRENGTH CAMP W/PARTNER 4M AMRAP STATIONS "YOU GO - I GO" STATION 1: 10/7 CAL SKI 5 BURPEES TO TARGET STATION 2: 10 KB DEFICIT DEADLIFTS 10 U/B KBS *FOR QUALITY NOT SPEED STATION 3: 10/7 CAL ROW 10 YARD BURPEE BROAD JUMP STATION 4: TORPEDO PRESS MEDLEY 10 TALL KNEELING FRONT RAISE STATION 5: 10/7 CAL BIKE 20 YARD BC (10 F/W - 10 REV) STATION 6: 30 SECOND SYNCHRO HOLLOW HOLD 15 PARTNER MB SQUAT THROWS (20/14)

*Complete

27 August

Training (230p)

A. 10x3 Front Squat
Rest 90 Seconds B/W
*225 Across

B. 220m Row + 5 Over The Rower Burpees
@70%
@80%
@90%
@100%
Rest 2m B/W
*54/48/44

C. Every 3m For As Long As Possible
Run 400m
3 Muscle-Ups
Max Reps Thrusters @ 135#
Rest 2m, Repeat until 30 Thrusters Completed
*7:34 (22/8)

D. 45 Second Free Standing HS Hold With Partner
     60 Second FireBall Over The Shoulder (150)
     Rest 2m, x2

25 August

Training (7a)

IN TEAMS OF 3 13M AMRAP OF: 3-6-9-12-15-18-21-24-27 FRONT SQUATS (135/85) BAR FACING BURPEES (2 WORKING) CAL ROW REST 3M 13M AMRAP OF: 10-20-30-40-50-60 BURPEE BROAD JUMP (YARDS) SKI (CALS) T2B
*LB+Bird
B. Bench "The Standard"
Max Reps @ 225
*20 Reps (60 Reps)

Rest 4m

Max Reps @ 185
*17 Reps (34 Reps)

Rest 4m

Max Reps @ 135
*30 Reps (30 Reps)

24 August

Training (230p)

A. Build to moderate Hang Power Clean - Snatch Balance - Drop Snatch
*125

B. Build to a moderate snatch in 8 minutes
*225

C. Take 90% and complete 6m EMOM
Even: 2 Snatches
Odd: 2 Muscle-Ups
*Complete

D. 20m EMOM
Min 1: 8 Cal Ski (10/12/14/16)
Min 2: 9 C2B Pullups (11/13/15/17)
Min 3: 10 Heavy Swings (12/14/16/18)
Min 4: 11 Over The Box Jumps (13/15/17/19)
*With a 20# Vest
*Complete 

E. Biceps and GHD's

22 August

Training (230p)

A. "Iron Breakfast"
15m EMOM
Min 1: 8 DL 
Min 2: 4 PC
Min 3: 2 Squat Cleans
*Same Load Across
*245#

B. "Woods"
For Time
800m Run
50 T2B
50 OHS (95)
800m Run
*13:11
*3:59 - 32/43/50 - 50 u/b - 4:11

C. KB Farmers Walk + Shrugs

21 August

Training (230p)

A. 60 Second Bike @ 72 RPM
Rest 15 Seconds
45 Seconds DU's
Rest 15 Seconds
45 Seconds Burpees To Target
*81/18 - 81/18 - 81/19
*82 Reps

B. With A Partner:
8 Rounds
(You Go - I Go)
12 Cal Bike
10 PC (155)
100m Run
*12:40

C. Tested ēvoFIT Workout
2M MAX EFFORT STATIONS 1M REST B/W STATIONS STATION 1: 40 DC CRUNCHES 40 RUSSIAN TWISTS MAX BURPEES TO TARGET IN REMAINING TIME
*2/5 STATION 2: BIKE FOR MAX CALS
*29/35 STATION 3: SB SHUTTLE RUN (0-10-0-20-0-30-0-40-0-50) MAX TORPEDO THRUSTERS IN REMAINING TIME
*4/4 STATION 4: SKI FOR MAX DISTANCE
*500m/520m X2 *30/20 TORP

20 August

Training (230p)

A. 15-12-9
Bike
Ski
Row
*6:47

B. Mobility and Stretch

C. Back Squats, 4x4 With 33X1 Tempo
Rest 3:30 B/W
*225/245/265/285

D. Build To A Moderate Snatch in 18:00
*205

E. Every 3m For 15m
1 PC - 2 FS - 4 Lunges In Place - 1 Jerk
*135-155-185-185-185

F. 15m AMRAP
8 Cal Bike
5 Pushups (Increase Pushups By 1 Each Round)
*Finished Round of 19+8 Cal Bike + 10 Pushups
*19+18

18 August

Training (7a)

A. 
30M PARTNER EMOM: MIN 1: 10 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 BURPEES 20 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 10 BURPEES 30 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 10 BURPEES 40 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 10 BURPEES 50 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 10 BURPEES MIN 2: 24/15 CAL SKI MIN 3: 16 T2B + 10 BURPEES 17 T2B + 10 BURPEES 18 T2B + 10 BURPEES 19 T2B + 10 BURPEES 20 T2B + 10 BURPEES MIN 4: 24/15 BIKE CAL MIN 5: 50 DU'S + 10 BURPEES 60 DU'S + 10 BURPEES 70 DU'S + 10 BURPEES 80 DU'S + 10 BURPEES 90 DU'S + 10 BURPEES MIN 6: REST 1. SCALE TO A TEAM OF 3 IF NEEDED. 2. ONCE YOU MISS A ROUND, DROP BACK DOWN TO THE 1ST ROUND NUMBERS AND CONTINUE FOR 35 MINUTES. 3. ANY STATION THAT HAS 10 BURPEES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED.

*COMPLETE, 30 ROUNDS. WITH RYAN

B. CORE WITH GINNY

17 August

Training (230p)

A. For Time:
6 Round Tabata Buy-In
Rest 1m
Then:
40 Cal Row
21 Power Cleans
21 Over The Bar Burpees
30 Cal Row
15 Power Cleans
15 Over The Bar Burpees
20 Cal Row
9 Power Cleans
9 Over The Bar Burpees
*135/95
*Subtract 1 second for every push press completed in the buy-in
*9:11 (10:56 - 105 Reps)

B. 25 Minute Run

15 August

Training (230p)

A. Find 3 heaviest loads in 17m
1 Press - 2 Push Press - 3 Jerks
*185 - 205 - 215

B. For Time
100 Cal Bike
Begins With And EMOM Complete 10 C2B Pullups
*8:46

C. Pain Cave (Shoulders)

14 August

Training (230p)

A. "DL/SQUAT COMPLEX" EVERY 3M FOR 12M 5 TNG DL - 2 HPC - 5 FRONT SQUATS 1. MUST USE THE SAME WEIGHT ACROSS ALL 4 SETS. *225#

B. "FRIENDSHIP BRACELET" WITH A PARTNER WITH A 20:00 CLOCK COUNTING DOWN: 20:00 - 12:00 FIND TEAM MAX 1 U/B ROUND OF "DT" 12 DL - 9 HPC - 6 PJ
*225/185 12:00 - 0:00 AMRAP OF: 12 POWER CLEANS (135/95) *EVERY BREAK OR SWITCH ON POWER CLEANS, COMPLETE 5 HEAVY WALLBALLS 10 SYNCHRONIZED BFB 8 FRONT SQUATS (135/95) 30 DU'S
*5+3 (713 Reps) 2. SCORE IS COMBINED LOAD "DT" + 1# FOR EVERY REP COMPLETED OF AMRAP. AMRAP IS 60 REPS PER ROUND. 2 COMPLETED ROUNDS WOULD BE AN ADDITIONAL 120# TO SCORE. EACH ROUND = 60 REPS.

Tested ēvoFIT WOD
C. 24M AMRAP: 60 CAL BIKE/SKI/ROW 40 RUSSIAN TWIST + PRESS 20 OVER THE TORPEDO BURPEES 60 WALLBALLS (20/14) 40 CC FLOOR TOUCH TO BAR 20 FLOOR PRESS TO SKULL CRUSHER 600M SB RUN (3 LAPS) 40 TORP FRONT RAISE 20 HEELS TO HEAVEN *1+51 Cals

13 August

Training (230p)

A. Deadstop Front Squats
*Build to a tough set of 3
*225/255/275/275/265

B. "Flight Simulator"
*2:45

C1. Incline Bench Press, 12 Reps
Rest 10 Seconds
C2. 40 Cal Runner
Rest 10 Seconds
C3. 20 GHD Situps
*Complete
*185/205/225

D. Bicep Holds

11 August

Training (7a)

WITH A TEAM OF 3: "FLAT TIRE" 40:00 RUNNING CLOCK 0:00 - 12:00 FIND TEAM MAX FOR FOLLOWING EVENTS: A. MAX U/B HEAVY KBS (60) B. 5RM TNG POWER CLEAN (225) C. MAX U/B HSPU (21) D. MAX U/B C2B/CHIN OVER PULLUPS (17) E. MAX CALS ON AIR BIKE (ENTIRE TEAM MUST BE DONE WITH A-D BEFORE BEGINNING BIKE) (17)
*(my scores)
1. 1 BAR PER TEAM. 1 KB PER TEAM. MUST GO IN ORDER A-D BUT ATHLETES CAN BE WORKING AT THE SAME TIME AS LONG AS THEY GO IN ORDER. I.E. IF A1 FINISHES MAX U/B KBS, HE COULD BE WORKING ON TNG POWER CLEANS THE SAME TIME A2 IS WORKING ON HEAVY SWINGS. 4. SCORED AS A TOTAL OF 5 SCORES -TOTAL NUMBER OF KBS -TOTAL LOAD OF POWER CLEANS -TOTAL NUMBER OF HSPU -TOTAL NUMBER OF PULLUPS -TOTAL NUMBER OF CALS 13:00 - 25:00 A1 RUNS 400M A2 RUNS 400M A3 RUNS 400M A1 RUNS 200M A2 RUNS 200M A3 RUNS 200M EVERYONE RUNS 400M *MAX CALS AIR BIKE IN REMAINING TIME
*104 Cals 1. SCORE FOR PART 2 IS TOTAL CALS ON BIKE 2. 30 SECOND START PENALTY ON FINAL PIECE IF 400M RUN WAS INCOMPLETE. 26:00 - 40:00 14M AMRAP: 60 CAL ROW 50 WALLBALLS 40 CAL BIKE 30 BAR FACING BURPEES (1 WORKING) 20 YARD BURPEE BROAD JUMP 10 CLEAN AND JERKS (135/85)
*1+98
*Team of 2 (Klipa) 1. SCORE IS ROUNDS AND REPS. 2. 3 SEPARATE SCORES FOR 40M AMRAP. LOWEST TEAM TOTAL WINS.


Part 2:
Bench (Find 2RM)
*325
Max Set @ 185#
*29 Reps

10 August

Training (2p)

*77 Crew Came Over To Workout (Rob/Tyler/PK/Bryce)

"OHS CAPACITY" 12-8-4-2
*215/235/255/300 WITH A 16M CLOCK, COMPLETE ALL 4 SETS FOR TOTAL LOAD.

THEN:
"DOG THE BOUNTY HUNTER" EMOM FOR AS LONG AS POSSIBLE MIN 1: 8/4 CAL BIKE MIN 2: 8 T2B MIN 3: 8 OHS (115/75) MIN 4: 40 DU'S 10/5 CAL BIKE 10 T2B 10 OHS 50 DU'S 12/6 CAL BIKE 12 T2B 12 OHS 60 DU'S 14/8 CAL BIKE 14 T2B 14 OHS 70 DU'S 16/10 CAL BIKE 16 T2B 16 OHS 80 DU'S

18/12 CAL BIKE
18 T2B
18 OHS
90 DU's

20 CAL BIKE
*Made it 25 Minutes (Completed 20 Cal Bike) 1. EVERY SUBSEQUENT 4:00, REPS INCREASE AS LAID OUT ABOVE. 2. IF YOU MISS A ROUND, REST AS NEEDED WHILE ROTATING WITH YOUR GROUP AND THEN JUMP BACK IN AND CONTINUE. 3. CAP FOR SCALED OR ANYONE WHO MISSED A ROUND IS 16:00. FOR THOSE THAT ARE RX AND U/B THRU 16 ROUNDS, THEY CONTINUE UNTIL FAILING. U'S TO SINGLES, 1:1

8 August

Training (230p)

"BIG AND BIGGER" 4 BIKES - 4 ROWERS - 4 SKI'S STATION 1 6 ROUNDS OF TABATA MAX CALS BIKE 6 ROUNDS OF TABATA MAX DISTANCE BH CARRY (100/75) *IF USE 150, DIVIDE BY 5 NOT 10.
*290/29 + 51 STATION 2 6 ROUNDS OF TABATA MAX CALS SKI 6 ROUNDS OF TABATA BURPEE TO TARGET
*36+49 STATION 3 6 ROUNDS OF TABATA MAX CALS ROW 6 ROUNDS OF TABATA DEADLIFT (185/105)
*62+53

*280 Reps

B. 200m FW Each Hand (Red)

C. 50 U/B Swings (Red)

D. Arnold Press (2 Yellows) 2x12

7 August

Training (230p)

A. Push Pulls Drills
In 15m Complete 4 Sets of Max Pullups
No Rest
Max Pushups
*16/36 - 16/30 - 16/30 - 15/30

B. 
"TWINS" WITH A PARTNER: 0:00 - 7:00 ESTABLISH TEAM 3RM THRUSTER
*235 7:00-15:00 AMRAP OF: 9 SDLHP (115/65) 12 BURPEE BOX JUMPS(24/20) 15 T2B
*5+14 Reps
*414 Reps (DP) 1. SCORE IS AVERAGE OF TEAM THRUSTER LOAD + REPS OF AMRAP. 2. FOR EXAMPLE: P1 DOES 200# THRUSTER, P2 DOES 250# THRUSTER. TEAM COMPLETES 4+5 REPS OF AMRAP. (EACH ROUND = 36 REPS) SCORE IS 200+250/2 + 149. SCORE IS 225+149=374.

Tested ēvoFIT
EVERY 2M FOR 12M EVEN (0-2:00): 20/12 CAL BIKE/SKI 20 TORPEDO Z-PRESS *REST REMAINDER OF 2M ODD (2:00-4:00): 14 BENT OVER ROW (TORPEDO) 12 BURPEES OVER TORPEDO 10 HANG SNATCH EACH ARM MAX HOLD STONE CHAIR WITH BICEP CURL 2M TRANSITION EVERY 2M FOR 12M EVEN: 20/12 CAL BIKE/SKI 15 TORPEDO CURL TO CHEST PRESS *REST REMAINDER OF 2M ODD: 14 LEG RAISES WITH KB HOLD 12 KB SWINGS (EYE-LEVEL) 10 GOBLET SQUATS MAX PLANK W/KB PULL THRU

6 August

Training (230p)

A. 10x10 Back Squats, Rest 60-90 Seconds B/W
*200#
*Complete

B. Skillwork Tempo DL - Pause - HSC - Pause Jerks
*Built to 215 then it bothered my finger so stopped. 

C. "Aisle Seat"
3 RFT
400m Run
15 Back Squats
15 S2O (135)
*8:43
(Previous Time was 9:38)

4 August

Training (730a)

"ROUELETTE WHEEL" 0:00 - 5:00 400M SB RUN 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE 5:00 - 10:00 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE 400M SB RUN 10:00 - 15:00 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE 400M SB RUN 8 HANG POWER CLEANS 15:00 - 20:00 8 SYNCHRO BFB 15/8 CAL BIKE 400M SB RUN 8 HANG POWER CLEANS 250M/200M ROW 20:00 - 25:00 15/8 CAL BIKE 400M SB RUN 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BFB 25:00 - 30:00 400M SB RUN 8 HANG POWER CLEANS 250M/200M ROW 8​ SYNCHRO BFB MAX CALS AIR BIKE AS TIE-BREAKER 1. TEAMS OF 3 2. 30/20 SLAMBALL FOR RUNS 3. CAN'T START WORKING UNTIL ALL ARE IN THE DOOR FROM RUN. 4. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 5. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL. *LB and Cheeks
*49 Calories

B. Bench W/KB's
(2) Yellow KB's 26#'s
5 Reps, rest 2m, x5
115 - 165 - 185 - 215 - 235

3 August

Training (230p)

For Time:
800m Run
60 Z-Press (45)
50 Pushups
40 Cal Bike
30 Burpees To Target

800m Run
50 Z-Press
40 Pushups
30 Cal Bike
20 Burpees To Target

800m Run
40 Z-Press
30 Pushups
20 Cal Bike
10 Burpees To Target

*Wear 20# Vest
*39:55

1 August

Training (230p)

Fasted
A. 3 Rounds (70%/100/100)
10 Power Swings (1.5)
20 Yard Plate Push (10 Yard Turnaround)
6 Cal Bike
*40/39 Seconds

B. "Dragon"
As Long As It Takes
10/6 Cal Bike
4 Burpee Box Jumps (24/20)
8 Pullups
Max Set of TnG Clean and Jerks (135/85)
*Continue Until 45 C&J have been completed or 18:00 Cap (1 sec penalty for every rep short)
*8:59 (31/14)