31 October

Training (1p)

A. Power Snatch EMOM
0-2:00 (10 Reps @ 115#)
2:00 - 4:00 (8 Reps @ 135#)
4:00 - 6:00 (6 Reps @ 165#)
6:00 - 8:00 (4 Reps @ 185#)
8:00 - 10:00 (2 Reps @ 205#)
*TnG For All

B. Class WOD
10m AMRAP "Keating"
5 Thrusters (135#)
7 Heavy Swings (2)
10 T2B
*8+2 Thrusters
*U/B On T2B. One more round would have had to break. 

C. Every 4:00 For 16:00
500m Row
10 Back Squats
*245#
*Rows were 1:57 pace

30 October

Training (1p)

A. For Time:
21-15-9
Hang Power Cleans (165#)
Burpee Box Jumps (24)
100 - 75 - 50 DU's
*7:48

B. 5m Amrap
3 Strict C2B
5 Strict HSPU
*5+2 HSPU

C. 5m Amrap
5 Ring Dips
7 Inverted Ring Rows
*5 Rounds

D. Tested ēvoFIT Workout
24m AMRAP:
COMPLETE MAX CAL SKI OR BIKE IN 24M RULES: 1. CAN ONLY WORK FOR 30 SECONDS AT A TIME ON BIKE/SKI 2. AFTER 30 SECONDS, MUST COMPLETE A ROUND OF BELOW BEFORE "BUYING" A 30-SECOND SKI/BIKE WINDOW AGAIN. 1 ROUND: EACH ATHLETE CAN BEGIN WITH A 30 SECOND SPRINT BEFORE DOING WORK 40 TORPEDO JUMPING JACKS 30 SECOND STONE CHAIR 20 WINDMILL SIT-UP HOLD 10 D-O-I-U TO BAR TOUCH 100 YARD SLAMBALL RUN 3. ENTIRE TEAM CAN BE WORKING THRU THEIR ROUND OF WORK AT THE SAME TIME. IF TWO PEOPLE GET TO SKI/BIKE AT THE SAME TIME, ONE CHOOSES TO GO FIRST AND COMPLETES ENTIRE 30 SECOND SPRINT BEFORE PARTNER CAN GET ON. 4. 30 SECONDS MAX ON THE SKI/BIKE. SKI/BIKES SHOULDN'T TURN OFF AND CALS SHOULD CONTINUE TO COUNT FOR 24M.
*With Aggie (157 Cals)

E. 9M DL EMOM
10-5-3 (x3) @ 225
*Complete, Light.

29 October

Training (230p)

A. Shankel Complex
1 DL - 3 Shrugs - 1 HSC - 2 Jerks
*275

B. Back Squats + Wallball Skillwork

C. 15m EMOM
Min 1: 14 Cal Bike
Min 2: 6 Clean and Jerks (115)
Min 3: 6 Heavy SB (50)
*Add 1 Rep to Bike and C&J Every Round
*Complete

27 October

Training (7a)

A.
WITH A TEAM OF 3: BUY-IN: 150/100 CAL SKI THEN: 100/75 CAL ROW 100 S2O (135/85) 100 T2B 100 BAR FACING BURPEES (1 WORKS) 50/35 CAL BIKE 50 S20 (155/95) 50 T2B 50 DL (155/95) 1. SCALE FOR T2B IS 2:1 KNEES AS HIGH AS POSSIBLE. 2. SCALE S20 IF NEEDED, REPS WOULD BE 2:1 3. CAP IS 36:00

*Did this as a team of 2 With DP
*33:24

B. Bench
Build To A Heavy Single, Then Complete 1 Rep OTM For 8 Minutes
*315
*Complete

26 October

Training (1p)

A. Max Load Of Complex In 18m
DL To Below The Knee Hold 3 Sec - Mid Thigh Hold 3 Sec - HPC - 2 TnG Jerks
*270

B. With A Partner:
100 Yard BH Carry Each (100#)
Then: 
30-20-10
Ski Cals
HSPU
Bike Cals

25-15-5
Squat Cleans
T2B
Bike Cals

15-10-5
Thrusters (135)
Bar Muscle-Ups
*16:33 (With Klip)

24 October

Training (1p)

A. For Time:
50 Cal Row
35 Over The Bar Burpees
50 OHS (115)
*6:35
*Broke up OHS 35/15

B. Build to a tough 2 Rep OHS With Tempo (52X0)
*225/255

C. With A Partner:
18m Running Clock
Buy-In
800m Run
40 Strict HSPU
Then: 
AMRAP Of:
40 Cal Row
20 T2B
20 KB Push Press (1.5)
20 Yard HS Walk
*4+44

D. Reverse Hypers, 3x12

E. Tricep Work

23 October

Training (230p)

A1. 5 TnG Power Cleans
Rest 10 Seconds
A2. 5 TnG Push Jerks
Rest 10 Seconds
A3. Max Du's (100 Rep Max)
Rest 2:30, x4
*195/30 - 225/100 - 225/100 - 225/100
*1200

B. "The Grind"
15m EMOM
Min 1: 10 DL (225)
Min 2: SB Shuttle Run (0-25-0-50-0)
Min 3: Max WB (20/14)
*152 Reps
*Wore 20# Vest

C. Tested ēvoFIT WOD (W/20# Vest)

5M AMRAP STATIONS STATION 1: 8/5 BIKE 5 BURPEES TO TARGET 10 HANGING KNEE TUCKS STATION 2: 300 YARD SB SHUTTLE 50-0-50 X3 W/REMAINING TIME: 30 RUSSIAN TWIST WITH SLAMBALL MAX HOLLOW HOLD STATION 3: 8/5 SKI 10 YARD LAP BURPEE BROAD JUMP STATION 4: TORPEDO PRESS MEDLEY 15 TORPEDO BICEP CURL TO PRESS 30 TORPEDO SKULL CRUSHERS 30 SECOND TORPEDO STONE CHAIR STATION 5 8/5 CAL ROW 10 KB GOBLET SQUATS 10 KB REVERSE LUNGES IN PLACE (5 EACH LEG)

*Complete
*Terrible

22 October

Training (230p)

A. "The Triplet"
12 Cal Bike
10 Cal Ski
8 Cal Row
*Rest 4:00, x3
*46/48/48
*2:22

B. 20 Clean and Jerks For Time
*225
*2:46 (0-10 Reps = :58)
          (10-20 Reps = 1:48)

C. Armstrong Pullup Training Sets
3 Normal - 3 Narrow - 3 Wide
(6 Reps)
*Complete

20 October

Training (7a)

3 STATIONS (9M STATIONS) STATION 1: 9M AMRAP PLATE PUSH SHUTTLE (0-5-0-10-0) 12 U/B HEAVY KBS 10/6 CAL BIKE *YOU GO - I GO FORMAT. *P1 DOES SHUTTLE, P2 DOES SHUTTLE, P3 DOES SHUTTLE, P1 DOES KBS, ETC. *SCORE IS ROUNDS + FULL STATIONS STATION 2: 4-8-12-16-20-24-28-32 SKI CALS BROAD JUMPS CLIFFHANGER BURPEES (2 WORKING) *ROUNDS COMPLETED + REPS STATION 3: 9M AMRAP 1,450M/1,000M ROW W/REMAINING TIME: COMPLETE AS MANY ROUNDS AS POSSIBLE OF: 9 U/B DL 7 U/B PC 5 U/B JERKS *SCORE IS ROUNDS + REPS *155/95

*Completed With Ryan

B1. Build to a heavy 2RM Bench
*225/275/300/315/325(PR)

Rest 60 Seconds

B2. Tough Tempo DL Double
*315x2
x6 Sets

19 October

Training (1p)

A. Wodapalooza Tester With Kyle
8m Row For Max Meters
*2,433 (1:38.6) Pace
*Not sure I could have gone any faster. Maybe 2,450 is possible for me, but that's about it. 

B. Build to a tough Triple Tng Push Jerk
*165-195-22-255

C. "Tigers Blood"
3 RFT
10 C&J (135)
400m Run
*7:24

D. Class WOD
"Tabata Mash"
Over The Box Jumps (24)
DB Snatch (50)
Pullups
Ski (Cals)
*349 Reps
*42 Reps for 7 Rounds - 55 Reps for final round
*12 Box Jumps - 9 Snatches - 13 Pullups - 8 Cals
*16 BJ - 9 Snatches - 20 Pullups - 10 Cals

17 October

Training (230p)

A. 15 Rep Max OHS
*240# (Bodyweight 234#)
*PR

B. "Unbroken 2.2"
30 Wallballs (20)
20 KBS (1.5)
10 S2O (135)
5 Squat Cleans (135)
40 Du's
*All movements u/b or 50 yard bear crawl penalty and pick up where you left off. 
*11:13

C. Bench
Max Reps @ 95#
*77 

Then: 
Tempo (3 Down - 2 Pause on Chest - Explode Up)
Triples
*185 - 205 - 225 - 240 -240 -240

16 October

Training (2p)

A. 18m To Find 3 Heaviest Loads Of:
1 DL - 2 HSC - 2 1&1/4 Front Squats - 1 Jerk
*225/235/245

B. "Nightmare on Elm Street"
3 Rounds of Air Bike
18/10 (Rx)
Rest 3:30, x3

Rx+ is 25 Cals, rest 3:30, x4
*Did Rx+
*18/21/24/25
*This was terrible. 

15 October

Training (2p)

A1. Back Squats, 5x3
Rest 10 Seconds
A2. 400m Ski
Rest 2m B/W Sets
*275/305/325/325/325

B1. Strict Pullups + Vest + Ankle Weights
*10/7/9/9/9
Rest 10 Seconds
B2. Strict Ring Dips + Vest + Ankle Weights
*10s For All
Rest 10 Seconds
B3. 6 Alternating Cliffhanger Burpees To Bar
Rest 10 Seconds
B4. 500m Row
Rest 2m, x5

C1. Skull Crushers x10 (65 Pounds)
Rest 10 Seconds
C2. CGBP x20
Rest 10 Seconds
C3. Bicep Curls, x10
Rest 10 Seconds
C4. 750m Row
Rest 1m, x4

*Rowed/Ski 28,000 Meters Throughout Day

14 October

Training (2p)

A. 20k Row
*1:31.50

B. 6k Ski
*22:15

13 October

Training (630a)

"IN TEAMS OF 3: 0:00 - 6:00 MAX CALS SKI 6:00 - 12:00 TEAM MAX LOAD OF: 3 TNG CLEAN AND JERKS 12:00 - 18:00 1-2-3-4-5-6-7... POWER CLEAN JERK SYNCHRO BAR FACING BURPEE (2) *135/85 18:00 - 24:00 MAX CAL ROW 1. RECORD AS 3 SEPARATE SCORES *Did this with Besser as a Team of 2
*155 Ski
*255 Each For Max Load
*10+12 Jerks
*156 Row

B. For Time:
100 Bench Press For Time @ 185#
*Every Break complete 400m Ski
*19:58
25/42/60/75/90/100

12 October

Training (1p)

A. EVERY 90 SECONDS FOR 7:30
PC - HSC - PJ 1-4-1 2-3-1 3-2-1 4-1-1 5-0-0 1. PICK A LOAD THAT YOU CAN DO FOR ALL 5 ROUNDS.

*225/Complete

B. "UNFAIR FIGHT GONE BAD"
-AIR BIKE -THRUSTERS (45/35) -OVER THE BJ (24/20) -200M RUN -T2B 1. RUNS COUNT FOR NOTHING UNLESS YOU DON'T FINISH, THEN THEY COUNT AS -15 REPS. 2. RUN ROUTE IS STRAIGHT OUT TO CURB AND BACK IN.

*302 Reps

*111/96/95

*Up from 275 Last Year

10 October

Training (230p)

A. Row Conditioning 
500m Row, Rest 2:30, x3
*1:33 - 1:33 - 1:33

B. "Pressure"
800m Run
18 Strict Press (95)
400m Run
15 Strict Press
200m Run 
12 Strict Press
*6:19
*Ski'd instead of ran

C1. Incline DB Bench x12
Rest 30 seconds
C2. Banded BB Pushups on DB x10
Rest 30 Second
C3. 500m Ski
Rest 30 Seconds, 3
*90# DB For Bench

D. 100 Bar Rows 
*Sets of 10s then 8's and then 6's. 

9 October

Training (230p)

A. Every 3m For 12 Minutes
3 DL
6 Over The Bar Burpees
30 U/B DU's
*Any Mistake on DU's, complete 2 Over the bar burpees and pick back up where you left off. 
*Increase DL 30# Each Round
*285-315-345-375

B. Hero WOD
20 Burpees to Target
5 DL (315)
20 T2B
5 DL
20 WB
5 DL
20 HR Pushups
5 DL
*3:49

C. Tested ēvoFIT
26M AMRAP WITH A PARTNER 1 ROUND AT EACH STATION STATION 1: 30 PLATE TO OHD (45/25) 40 WALLBALLS (20/14) STATION 2: 20 YARD PLATE PUSH FROGGERS 10 BURPEE TO PLATE 20 YARD REV PLATE DRAG 10 BURPEE TO PLATE STATION 3: 750/600M SKI 40 RUSSIAN KBS (1.5/1) STATION 4: 20 SYNCHRO TORPEDO THRUSTERS 20 SYNCHRO LUNGES IN PLACE 20 SYNCHRO TORPEDO DC CRUNCHES (165/95) STATION 5: 50/30 CAL BIKE 40 SB THROWS IN GLUTE BRIDGE HOLD
*Complete

8 October

Training (230p)

A. Build to a Heavy Thruster In 16m (From Floor)
*270

B. With A Partner, "PaddleBoat"
Row A 5k
*Any switch, partner getting off row must complete 8 thrusters at 135# before getting back on. 
*16:32 With DP

C. HS Walking and Over The Shoulder DBall
10 Yard HS Walk
10 Over The Shoulder D-Ball
20 Yard HS Walk
20 Over The Shoulder D-Ball
10 Yard HS Walk
10 Over The Shoulder D-Ball
*100# Ball
*Row 500m After Every HS Walk
*Complete, U/B HS Walks

6 October

Training (645a)

A. 5k Row

B. 
WITH A TEAM OF 3
FOR TOTAL TIME: 2K ROW *EVERY SECOND SLOWER THAN 6:00 FOR MEN AND 8:00 FOR WOMEN: COMPLETE 2 SYNCHRO BURPEES AS A TEAM **FOR EXAMPLE, MALE TIME OF 6:10, COMPLETE 20 SYNCHRO BURPEES. THEN: 800M SLAMBALL RUN *1ST MALE TEAM + 1ST FEMALE TEAM OUT THE DOOR TAKES 2 SLAMBALLS PER TEAM. **EVERYONE ELSE TAKES 1. THEN: 3 ROUNDS: 40 YARD REVERSE BEAR CRAWL 30 T2B 20 DL (225/125) 10 SYNCHRO BAR FACING BURPEES (3 WORKING)

*19:04 (Besser and Andy)

*Row was 6:00.9

C1. Bamboo Bench

Rest 20 Seconds

C2. Ski 500m

Rest 30 Seconds, 4

*95+ 45# Banded DB (x8)

*95+ 45# Banded DB + yellow banded KB (x5)

*95+ 45# Banded DB + yellow banded KB (x7)

*165+ 45# Banded DB (x6)

*165 Max Reps = 26

5 October

Training (230p)
A. Every 3m For 15m
3 TnG Power Cleans - 6 TnG Jerks - 1 TnG PC
*Same Load Across
*Complete Amrap DU's in remaining time (50 Max Each Round)
*Every Mistake On DU's, complete 2 OTB Burpees and pick back up
*200+50 Du's
*Score is Lightest Load + Lowest Number of DU's in any round

B. "Pennywise"
60 Cal Row
30 Burpees To Target (6")
*3:23
*1:59 Row

C. 500m Row
10 Yard U/B HS Walk
10 Over The Shoulder MB (100#)
500m Row
20 Yard U/B HS Walk
20 Over The Shoulder MB (100#)
500m Row
10 Yard U/B HS Walk
10 Over The Shoulder MB (100#)
500m Row
*Complete

3 October

Training (1p)

A. With A Partner:
For Time:
1k Row
60 Jerks (155)
2k Ski
80 Bar Facing Burpees
1k Row
100 Alternating DB Snatch (50)
*23:03

B. Push Press, 3x5 @ 90% of 5RM
*220#
*Completed

C. Class WOD
100 Du's
15-12-9-6-3
HPC (155)
C2B Pullups
100 Du's
*6:37

D1. Bench, Heavy Triple
Rest 20 Seconds
D2. 500m Row
Rest 60 Seconds
*275/285/295/300/305
*Complete

2 October

Training (230p)

A. EMOM Until Failure
*Add 10# Starting With an Empty Bar
*Add until you fail the snatch
*235#
*Add until you fail the clean and jerk 
*285#
*Add until you fail the deadlift
*415#

B. 3 Rounds Each For Time
14 Cal Bike
25 Yard Rev Bear Crawl
5 TnG Clean and Jerks
5 Over The Bar Burpees
*1:04 - 1:06 - 1:08

C. Tested ēvoFIT

12M EMOM 6/4 CAL BIKE OR SKI 6 TORPEDO THRUSTERS MAX REPS PUSHUPS IN REMAINING TIME *81 Pushups
*30/20 REST 2M 12M EMOM EVEN: 10 YARD SINGLE LEG PLATE PUSH HOPS 4 BURPEES TO PLATE ODD: 20 BICYCLE PASS THRU'S WITH PLATE 20 ELBOW PLANK WITH HIP TAPS *BICYCLE PASS THRUS 5# PLATES

1 October

Training (230p)

A. 10x10 Back Squats
*205
*Completed (Previous 2 times were 185/195)

B. Max Complex 
DL - HSC - HSC - Jerk
*255

C. 4 Rounds
500m Ski
Farmers Walk 
BB Shurgs
*Complete