Training AM Session (6a)
10m Ski
Then:
10c Ski Sprint, Rest 5m B/W
During Rest
GHDs/Back Extensions
Tricep Pressdowns
*40m
Training PM Session (1p)
A. Back Squats, 2 Reps With 18X1 Tempo
Rest 2m, x5
*165/185/200/210/220
B. "Frantastic"
21 Thrusters
9 Muscle-Ups
15 Thrusters
15 C2B
9 Thrusters
21 Pullups
*115#
*4:20 (All U/B)
C. For Time:
5-4-3-2-1
Clean and Jerk (185)
Burpee Box Jumps (30)
10-8-6-4-2
Wallballs
Cash-Out
750m Row
75 DU's
*8:12 (Last Year's Time 8:50)
D. Bis
*Paincave
Monday, December 31, 2018
Saturday, December 29, 2018
29 December
Training (7a)
A. 30M AMRAP:
TEAMS OF 2-3 PEOPLE 2 ROUNDS: 80 YARD PLATE PUSH (90/50) 40 YARD HEAVY BEAR HUG CARRY (150/100/75) *40 YARD TRIPS WITH PLATES 2 ROUNDS: 400M RUN 10 KBS EACH (2/1.5) *CAN START KBS AS SOON AS 1ST PERSON IS IN DOOR. 2 ROUNDS: 12 JERKS (165/105) 10 SYNCHRO BFB (3 PEOPLE) 8 C2B PULLUPS/CHIN OVER PULLUPS *SCALE PULLUPS TO BURPEES TO HIGH TARGET 2 ROUNDS 25/15 CAL BIKE 15 HEAVY SLAMBALLS
A. 30M AMRAP:
TEAMS OF 2-3 PEOPLE 2 ROUNDS: 80 YARD PLATE PUSH (90/50) 40 YARD HEAVY BEAR HUG CARRY (150/100/75) *40 YARD TRIPS WITH PLATES 2 ROUNDS: 400M RUN 10 KBS EACH (2/1.5) *CAN START KBS AS SOON AS 1ST PERSON IS IN DOOR. 2 ROUNDS: 12 JERKS (165/105) 10 SYNCHRO BFB (3 PEOPLE) 8 C2B PULLUPS/CHIN OVER PULLUPS *SCALE PULLUPS TO BURPEES TO HIGH TARGET 2 ROUNDS 25/15 CAL BIKE 15 HEAVY SLAMBALLS
*Completed 7+1+7 SB (With Besser, Team of 2)
1. STAGGER TEAMS EVENLY THROUGHOUT 4 STATIONS.
2. EACH TEAM COMPLETES 2 ROUNDS AT EACH STATION AND THEN MOVES ON TO THE NEXT ONE.
3. SCORE IS STATIONS+ROUNDS COMPLETED.
B. Tempo Bench Work
3 Seconds Down - 3 Seconds On Chest - Explode Up - 1 Second at Top, x3 Reps, x5 Sets
33X1
*185/225/255/275/275
Friday, December 28, 2018
28 December
Training (1p)
A. OHS Ladder
3 Reps On The 75 Seconds. Increase 10#
*Starting @185
*195/205/215/225/235/245/255/265/275
*Completed 275 and stopped. Felt decent, wrists sore.
B. Find 3 Heaviest Loads Of Complex in 18m
1DL - 1HPC - 1HSC - 2FS
*245/265/275
C. 3 Rounds For Max Reps of Power Clean
30 Seconds work/30 Seconds Rest
25 Seconds work/35 Seconds Rest
20 Seconds work/40 Seconds Rest
15 Seconds work/45 Seconds Rest
10 Seconds work/50 Seconds Rest
*44/43/44 Reps
*131 Reps (155$)
D. Brent's Abs
100 Flutters - 60 Sec Plank - 50 S/L Tuck-Ups
A. OHS Ladder
3 Reps On The 75 Seconds. Increase 10#
*Starting @185
*195/205/215/225/235/245/255/265/275
*Completed 275 and stopped. Felt decent, wrists sore.
B. Find 3 Heaviest Loads Of Complex in 18m
1DL - 1HPC - 1HSC - 2FS
*245/265/275
C. 3 Rounds For Max Reps of Power Clean
30 Seconds work/30 Seconds Rest
25 Seconds work/35 Seconds Rest
20 Seconds work/40 Seconds Rest
15 Seconds work/45 Seconds Rest
10 Seconds work/50 Seconds Rest
*44/43/44 Reps
*131 Reps (155$)
D. Brent's Abs
100 Flutters - 60 Sec Plank - 50 S/L Tuck-Ups
Thursday, December 27, 2018
27 December
Training (230p)
A. Back Squat
6x4
*275/275/305/305/315/315
B. Muscle Snatches
*115
C. 10-1 (You - Go - I - Go)
Heavy Slamballs (70#)
*Complete
D. Class WOD
30m Amrap:
20 Statue of Liberty (14#)
40 No Squat WB (14#)
60 Yards Reverse Plate Drag (10 Yard Trips)
80 Air Squats
100 Cal Row
*2+281
A. Back Squat
6x4
*275/275/305/305/315/315
B. Muscle Snatches
*115
C. 10-1 (You - Go - I - Go)
Heavy Slamballs (70#)
*Complete
D. Class WOD
30m Amrap:
20 Statue of Liberty (14#)
40 No Squat WB (14#)
60 Yards Reverse Plate Drag (10 Yard Trips)
80 Air Squats
100 Cal Row
*2+281
Wednesday, December 26, 2018
26 December
Training (12p)
Jumped In Class Workout
EMOM FOR 36 MINUTES "FRUIT CAKE" MIN 1: 15 YARD BURPEE BROAD JUMP MIN 2: 12/8 CAL SKI MIN 3: 12 KB THRUSTERS (R/B) MIN 4: 12 T2B MIN 5: 8 BURPEE PULLUPS MIN 6: 12/8 CAL BIKE
*Complete, 36 + Vest 1. FOR ANY MISSED ROUNDS, STAY WITH GROUP BUT REST THE NEXT MINUTE. 2. SCORE IS NUMBER OF ROUNDS COMPLETED. 3. RX+ IS WITH A VEST. NOT ADVISED YOU DO THIS UNLESS YOU HAD A REALLY ROUGH XMAS.
B. Bench, 10x5
*225x4
*255x2
*275x2
*295x1
*295x1(-2)
Jumped In Class Workout
EMOM FOR 36 MINUTES "FRUIT CAKE" MIN 1: 15 YARD BURPEE BROAD JUMP MIN 2: 12/8 CAL SKI MIN 3: 12 KB THRUSTERS (R/B) MIN 4: 12 T2B MIN 5: 8 BURPEE PULLUPS MIN 6: 12/8 CAL BIKE
*Complete, 36 + Vest 1. FOR ANY MISSED ROUNDS, STAY WITH GROUP BUT REST THE NEXT MINUTE. 2. SCORE IS NUMBER OF ROUNDS COMPLETED. 3. RX+ IS WITH A VEST. NOT ADVISED YOU DO THIS UNLESS YOU HAD A REALLY ROUGH XMAS.
B. Bench, 10x5
*225x4
*255x2
*275x2
*295x1
*295x1(-2)
Monday, December 24, 2018
24 December
Training (1p)
"VITALITY 12 DAYS OF CHRISTMAS" WITH A PARTNER 1. 12/6 CAL ROW/BIKE SPRINT 2. DEADLIFTS (275/145) 3. BURPEE BOX JUMPS (30/24) 4. T2B 5. SYNCHRO BAR FACING BURPEES 6. U/B THRUSTERS 7. TNG CLEAN AND JERKS 8. HEAVY WALLBALLS 9. C2B/CHIN OVER PULLUPS 10. PARTNER PUSHUP + HAND TAPS 11. PLYO LUNGES TO TARGET 12. TRIPS REV BC (10 YARD TRIPS) *26:21 With Derick (Last Year was 32:10)
1. LOADING FOR RX (135/85) 2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC. https://www.youtube.com/watch?v=UGtAa3klQNk 3. SCALE LOADING AS NEEDED. 4. DEADLIFTS ARE EITHER 275/145 OR 225/105 OR 185/85
"VITALITY 12 DAYS OF CHRISTMAS" WITH A PARTNER 1. 12/6 CAL ROW/BIKE SPRINT 2. DEADLIFTS (275/145) 3. BURPEE BOX JUMPS (30/24) 4. T2B 5. SYNCHRO BAR FACING BURPEES 6. U/B THRUSTERS 7. TNG CLEAN AND JERKS 8. HEAVY WALLBALLS 9. C2B/CHIN OVER PULLUPS 10. PARTNER PUSHUP + HAND TAPS 11. PLYO LUNGES TO TARGET 12. TRIPS REV BC (10 YARD TRIPS) *26:21 With Derick (Last Year was 32:10)
1. LOADING FOR RX (135/85) 2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC. https://www.youtube.com/watch?v=UGtAa3klQNk 3. SCALE LOADING AS NEEDED. 4. DEADLIFTS ARE EITHER 275/145 OR 225/105 OR 185/85
Saturday, December 22, 2018
22 December
Training (6a)
A.
WITH A PARTNER: FOR TIME: 1000/750M ROW 27 CLEAN AND JERKS (135/85) 80/40 CAL BIKE 21 CLEAN AND JERKS (155/95) 1000/750M ROW 15 CLEAN AND JERKS (185/105) 80/40 CAL BIKE 9 CLEAN AND JERKS (205/115) 1000/750M ROW 3 CLEAN AND JERKS (225/125) 80/40 CAL BIKE
A.
WITH A PARTNER: FOR TIME: 1000/750M ROW 27 CLEAN AND JERKS (135/85) 80/40 CAL BIKE 21 CLEAN AND JERKS (155/95) 1000/750M ROW 15 CLEAN AND JERKS (185/105) 80/40 CAL BIKE 9 CLEAN AND JERKS (205/115) 1000/750M ROW 3 CLEAN AND JERKS (225/125) 80/40 CAL BIKE
*With CP
*29:00?
B. Bench
Max Reps @ 185
Rest 1m
Max Reps @ 185
Rest 1m
Max Reps @ 185
*26/18/10
*64 Reps
Friday, December 21, 2018
21 December
AM Training (6a)
10m Ski Z1
+
4 Rounds NOT for Time
20 Sec Ski Sprint
Then:
10 Back Extensions
Crossover Symmetry
Hanging Knees
Bicep Curls
*Complete
*40 Minutes
PM Training (130p)
A. Build To A Heavy Squat Clean
*305
B. Build To A Heavy Snatch
*240
C. Speed Clean Ladder
225-245-265
Rest 3m, x3
*Complete
D. 3 RFT
24 Cal Row
21 Wallballs
18 DB Snatch (50)
15 Over The Rower Burpees
*10:51
E. 16:00 Amrap
100 DU's
80 Walking Lunges
60 KBS (1.5)
40 DL (185)
20 Cal Row
*1+216 (16 Rep Improvement From Last Year)
*100 - U/B - U/B - 16/30/40
*100 - 15/30/45/65/100 - 36
10m Ski Z1
+
4 Rounds NOT for Time
20 Sec Ski Sprint
Then:
10 Back Extensions
Crossover Symmetry
Hanging Knees
Bicep Curls
*Complete
*40 Minutes
PM Training (130p)
A. Build To A Heavy Squat Clean
*305
B. Build To A Heavy Snatch
*240
C. Speed Clean Ladder
225-245-265
Rest 3m, x3
*Complete
D. 3 RFT
24 Cal Row
21 Wallballs
18 DB Snatch (50)
15 Over The Rower Burpees
*10:51
E. 16:00 Amrap
100 DU's
80 Walking Lunges
60 KBS (1.5)
40 DL (185)
20 Cal Row
*1+216 (16 Rep Improvement From Last Year)
*100 - U/B - U/B - 16/30/40
*100 - 15/30/45/65/100 - 36
Wednesday, December 19, 2018
19 December
Training (230p)
A.
"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS
*21:31 (DP)
*Split Bike 75/45 and Row 55/25 1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE GETTING BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. %. SCALE FEMALE BIKE CALS 70/50/30 (70 cal bike/50 cal row/30 cal bike)
B1. Bench 5 Reps
Rest 30 Seconds
B2. Prone DB Side Raises 12 Reps
Rest 2m, x5
*255/275/295/300/300
*12# DB's
C. Prone Cuban Press, 6 reps
Rest 2m, x2
*15# Bar
A.
"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS
*21:31 (DP)
*Split Bike 75/45 and Row 55/25 1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE GETTING BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. %. SCALE FEMALE BIKE CALS 70/50/30 (70 cal bike/50 cal row/30 cal bike)
B1. Bench 5 Reps
Rest 30 Seconds
B2. Prone DB Side Raises 12 Reps
Rest 2m, x5
*255/275/295/300/300
*12# DB's
C. Prone Cuban Press, 6 reps
Rest 2m, x2
*15# Bar
Tuesday, December 18, 2018
18 December
Training (230p)
A.
4 Rounds:
25 Cal Row
25 Burpees To Target
*10:51
B.
Tested ēvoFIT
EMOM FOR 12M EVEN: TORPEDO REV LUNGE + FR BOX STEP-UP (4 EACH LEG) ODD: 2 BURPEES + MAX EFFOR JUMP FOR HEIGHT + 30 SEC SKI SPRINT
*12-15 Cals REST 2M EMOM FOR 12M EVEN: BEAR CRAWL SHUTTLE 10 YARDS F/W - 10 YARDS B/W X2 ODD: 2 BURPEES + MAX EFFORT JUMP FOR HEIGHT + 30 SEC BIKE SPRINT
*9-12 Cals
C1. Max Strict Pullups -1
Rest 30 Seconds
C2. Max Pushups
Rest 30 Seconds
C3. 15 Yard KB Death March
Rest 3m, x2
*12/12 - 30/30 - Blues
A.
4 Rounds:
25 Cal Row
25 Burpees To Target
*10:51
B.
Tested ēvoFIT
EMOM FOR 12M EVEN: TORPEDO REV LUNGE + FR BOX STEP-UP (4 EACH LEG) ODD: 2 BURPEES + MAX EFFOR JUMP FOR HEIGHT + 30 SEC SKI SPRINT
*12-15 Cals REST 2M EMOM FOR 12M EVEN: BEAR CRAWL SHUTTLE 10 YARDS F/W - 10 YARDS B/W X2 ODD: 2 BURPEES + MAX EFFORT JUMP FOR HEIGHT + 30 SEC BIKE SPRINT
*9-12 Cals
C1. Max Strict Pullups -1
Rest 30 Seconds
C2. Max Pushups
Rest 30 Seconds
C3. 15 Yard KB Death March
Rest 3m, x2
*12/12 - 30/30 - Blues
Monday, December 17, 2018
17 December
Training (6a)
A. 10m Z1 Ski
B. 4 Ski Sprints (20 Seconds Each)
*Rest 6m B/W
(During Rest - 10 GHD Situps - 10 Back Extensions - Crossover Symmetry - Hanging Abs)
*38 Minutes
Training (2p)
A. Box Squats, 6x2
Rest 2m
*225/225/245/245/245/245
B. EMOM For 10m
Row 90m
+
1 Clean and Jerk Across
*265, Complete
C. "EITHER OR"
7M AMRAP: 8/6 CAL ROW 8 T2B 8 HEAVY WALLBALLS
A. 10m Z1 Ski
B. 4 Ski Sprints (20 Seconds Each)
*Rest 6m B/W
(During Rest - 10 GHD Situps - 10 Back Extensions - Crossover Symmetry - Hanging Abs)
*38 Minutes
Training (2p)
A. Box Squats, 6x2
Rest 2m
*225/225/245/245/245/245
B. EMOM For 10m
Row 90m
+
1 Clean and Jerk Across
*265, Complete
C. "EITHER OR"
7M AMRAP: 8/6 CAL ROW 8 T2B 8 HEAVY WALLBALLS
*6 Rounds
REST 2M
7M AMRAP
5 OVER THE BAR BURPEES
4 DEADLIFTS
3 POWER CLEANS
2 JERKS
*135/85
*10 Rounds
*Total Score 284 Reps
1. LADIES START ON ROW AMRAP. MEN START ON BARBELL AMRAP AND THEN SWITCH.
2. SCORED AS TWO SEPARATE SCORES. REPS FOR EACH. 24/22 REPS PER ROUND FOR PART A. 14 REPS PER ROUND FOR PART B.
D1. Incline BB Bench (135/185/225) x 10 Reps
Rest 30 Seconds
D2. Flat DB Bench On Gymnastics Pad x 10 Reps (70)
Rest 2m, x3
E. Tricep 10:1 Ladder
Saturday, December 15, 2018
15 December
Training (7a)
A.
"BERT" 50 BURPEES 500M ROW
100 PUSHUPS
500M ROW
150 WALKING LUNGES
500M ROW
200 SQUATS
500M ROW
150 WALKING LUNGES
500M ROW
100 PUSHUPS
500M ROW
50 BURPEES
*29:06 With Ryan
B. Core With Ginny
A.
"BERT" 50 BURPEES 500M ROW
100 PUSHUPS
500M ROW
150 WALKING LUNGES
500M ROW
200 SQUATS
500M ROW
150 WALKING LUNGES
500M ROW
100 PUSHUPS
500M ROW
50 BURPEES
*29:06 With Ryan
B. Core With Ginny
Friday, December 14, 2018
14 December
Training (1p)
A. WITH A 2M CLOCK COUNTING DOWN:
18/12 CAL BIKE W/REMAINING TIME, COMPLETE AS MANY T2B AS POSSIBLE. SCORE IS TOTAL T2B REST 3M, X3 *34-31-27
A. WITH A 2M CLOCK COUNTING DOWN:
18/12 CAL BIKE W/REMAINING TIME, COMPLETE AS MANY T2B AS POSSIBLE. SCORE IS TOTAL T2B REST 3M, X3 *34-31-27
*92 Reps Total
B.
"BODYWEIGHT EMOM"
EMOM FOR 15M
MIN 1: CAL BIKE
8% OF CURRENT BODYWEIGHT
MIN 2: 8 POWER CLEANS
85% OF CURRENT BODYWEIGHT
MIN 3: WALLBALLS
8% OF CURRENT BODYWEIGHT
*19 Cals - 200# - 19 Wallballs
*Completed All 15 But It Put Me In A Bad Spot...
C. Bis/Tris
Paincave
Wednesday, December 12, 2018
12 December
Training (230p)
A. Thruster Triple
Max Reps @ 135#
Rest 30 Seconds
Max Reps @ 115#
Rest 30 Seconds
Max Reps @ 95#
*3 Points for 135 reps, 2 Points for 115, 1 point for 95
*30/12/12
*126 (Up from 114 Last Year)
B. 4 Rounds For Time:
10 Squat Cleans (135)
15 T2B
20 KBS (1.5)
*EMOM and Beginning...Complete 10 Over The Plate Jumps
*12:34
C. Bench
1-10-1
*225 (100 Reps)
*Took our time with 3 people, 36:00.
*Next Time probably need to be 28 or less.
A. Thruster Triple
Max Reps @ 135#
Rest 30 Seconds
Max Reps @ 115#
Rest 30 Seconds
Max Reps @ 95#
*3 Points for 135 reps, 2 Points for 115, 1 point for 95
*30/12/12
*126 (Up from 114 Last Year)
B. 4 Rounds For Time:
10 Squat Cleans (135)
15 T2B
20 KBS (1.5)
*EMOM and Beginning...Complete 10 Over The Plate Jumps
*12:34
C. Bench
1-10-1
*225 (100 Reps)
*Took our time with 3 people, 36:00.
*Next Time probably need to be 28 or less.
Tuesday, December 11, 2018
11 December
Training (230p)
A.
1 ARM BB SUITCASE DEADLIFT 6-8 REPS PER SIDE REST 30 SECONDS B/W SIDES REST 3M, X3 (95/135/135/135)
B.
"FORK IN THE ROAD" 4 ROUNDS FOR TIME: 20/14 CALORIE ROW 15 PULLUPS 10 S2O (155/95) 1. RX+ C2B PULLUPS 185/115 20/10 ASS BIKE *Did Rx+ (9:52)
*Last Year Was 12:18
C.
Tested ēvoFIT For Tomorrow
12M AMRAP: 20/10 CAL BIKE/SKI 20 KNEE TO ELBOW IN PUSHUP POSITION 20 WALLBALLS 20 HANGING KNEE TUCKS
*2+5 Wallballs REST 2M 12M AMRAP: 60/40 CAL ROW 50 TORPEDO Z-PRESS 40 FLUTTER KICKS 30 TORPEDO LUNGE 20 TORPEDO FACING BURPEES 10 TRIP RUN (40 YARD TRIPS)
*5 Trips RX+ TORPEDO PLYO LUNGES SB RUN
A.
1 ARM BB SUITCASE DEADLIFT 6-8 REPS PER SIDE REST 30 SECONDS B/W SIDES REST 3M, X3 (95/135/135/135)
B.
"FORK IN THE ROAD" 4 ROUNDS FOR TIME: 20/14 CALORIE ROW 15 PULLUPS 10 S2O (155/95) 1. RX+ C2B PULLUPS 185/115 20/10 ASS BIKE *Did Rx+ (9:52)
*Last Year Was 12:18
C.
Tested ēvoFIT For Tomorrow
12M AMRAP: 20/10 CAL BIKE/SKI 20 KNEE TO ELBOW IN PUSHUP POSITION 20 WALLBALLS 20 HANGING KNEE TUCKS
*2+5 Wallballs REST 2M 12M AMRAP: 60/40 CAL ROW 50 TORPEDO Z-PRESS 40 FLUTTER KICKS 30 TORPEDO LUNGE 20 TORPEDO FACING BURPEES 10 TRIP RUN (40 YARD TRIPS)
*5 Trips RX+ TORPEDO PLYO LUNGES SB RUN
Monday, December 10, 2018
10 December
Training AM (615a)
*6th Week of 30-minute morning sessions of the following on Mondays/Fridays:
A. 10m Z1 Ski
B1. 20 Sec Sprint @ 100% (120ish Meters)
B2. Crossover Symmetry
B3. GHD's or Back Extensions or Cables
Rest 3m, x4
*Complete, usually 30-35 Minutes.
Training PM Session (1p)
A. EMOM For 20M
5m of 2 OHS
*225
5m of 2 Snatch Balance
*225
5m of 1 Tempo SNGDL + 2 High Hang Squat Snatches
*165
5m of 1 Squat Snatch
*165/185/205/225/235
B. Every 90 Seconds For 5 Rounds
20 Cal Row
Strict HSPU
Rest 30s B/W Rounds
*1st 3 Rounds Strict, Final 2 Rounds Kipping
*10/10/10/10/17
C. 21-15-9
DB Snatch (70)
Burpees
*3:45
D. OHS 10-5-3-1
*225/275/290/300
E. Crossover Symmetry
*6th Week of 30-minute morning sessions of the following on Mondays/Fridays:
A. 10m Z1 Ski
B1. 20 Sec Sprint @ 100% (120ish Meters)
B2. Crossover Symmetry
B3. GHD's or Back Extensions or Cables
Rest 3m, x4
*Complete, usually 30-35 Minutes.
Training PM Session (1p)
A. EMOM For 20M
5m of 2 OHS
*225
5m of 2 Snatch Balance
*225
5m of 1 Tempo SNGDL + 2 High Hang Squat Snatches
*165
5m of 1 Squat Snatch
*165/185/205/225/235
B. Every 90 Seconds For 5 Rounds
20 Cal Row
Strict HSPU
Rest 30s B/W Rounds
*1st 3 Rounds Strict, Final 2 Rounds Kipping
*10/10/10/10/17
C. 21-15-9
DB Snatch (70)
Burpees
*3:45
D. OHS 10-5-3-1
*225/275/290/300
E. Crossover Symmetry
Sunday, December 9, 2018
Saturday, December 8, 2018
8 December
Training (7a)
A. 12M EMOM
Even: 1 Front Squat
Odd: 3 Back Squats
*275
B. PARTNER ELIMINATION TOURNAMENT
ROUND 1:
7M AMRAP:
5 POWER CLEANS (135/85)
10 SYNCHRO BFB
15 HEAVY KBS
REST 2M
ROUND 2:
7M AMRAP:
20/10 BIKE/SKI
20 YARD BURPEE BROAD JUMP
REST 2M
ROUND 3:
7M AMRAP:
LADDER (3/3-6/6-9/9-12/12-ETC)
THRUSTERS (115/75)
T2B
REST 2M
ROUND 4:
7M AMRAP:
50/30 SKI/ROW
100 DU'S
50 C2B/CHIN OVER PULLUPS
MAX BURPEES TO TARGET IN REMAINING TIME
1. ROUND ROBIN ELIMINATION TOURNAMENT
2. BRACKET STYLE TOURNAMENT.
A. 12M EMOM
Even: 1 Front Squat
Odd: 3 Back Squats
*275
B. PARTNER ELIMINATION TOURNAMENT
ROUND 1:
7M AMRAP:
5 POWER CLEANS (135/85)
10 SYNCHRO BFB
15 HEAVY KBS
REST 2M
ROUND 2:
7M AMRAP:
20/10 BIKE/SKI
20 YARD BURPEE BROAD JUMP
REST 2M
ROUND 3:
7M AMRAP:
LADDER (3/3-6/6-9/9-12/12-ETC)
THRUSTERS (115/75)
T2B
REST 2M
ROUND 4:
7M AMRAP:
50/30 SKI/ROW
100 DU'S
50 C2B/CHIN OVER PULLUPS
MAX BURPEES TO TARGET IN REMAINING TIME
1. ROUND ROBIN ELIMINATION TOURNAMENT
2. BRACKET STYLE TOURNAMENT.
*With DP
C. Build To A Heavy Single Bench
*335#
D. Max Reps @ 225#
*17 Reps
Friday, December 7, 2018
7 December
Training (130p)
A. 10 Sets Building To Heavy Single
Push Jerk + Split Jerk
*Started at 155# and ended at 300#
B. For Time:
20 DBall Cleans (150)
20 Double KB Snatch (1.5) 13-7
20 Burpee Bar Muscle-Ups
*8:47
C1. BB Preacher Curls
C2. KB Rows
C3. Tricep Pressdowns
Rest 2m, x2
A. 10 Sets Building To Heavy Single
Push Jerk + Split Jerk
*Started at 155# and ended at 300#
B. For Time:
20 DBall Cleans (150)
20 Double KB Snatch (1.5) 13-7
20 Burpee Bar Muscle-Ups
*8:47
C1. BB Preacher Curls
C2. KB Rows
C3. Tricep Pressdowns
Rest 2m, x2
Wednesday, December 5, 2018
5 December
Training (230p)
A. Build to a heavy clean and jerk
*285
B. 15m Amrap:
10 Clean and Jerks
12 T2B
14 Jump Squats To A Bar
16 Walking Lunges
*Clean and Jerks Ascending (135/155/185/205)
*4+13
C. Bench
10-8-6-4-2
Rest 2m B/W Sets
*225/245/275/295/330
A. Build to a heavy clean and jerk
*285
B. 15m Amrap:
10 Clean and Jerks
12 T2B
14 Jump Squats To A Bar
16 Walking Lunges
*Clean and Jerks Ascending (135/155/185/205)
*4+13
C. Bench
10-8-6-4-2
Rest 2m B/W Sets
*225/245/275/295/330
Tuesday, December 4, 2018
4 December
Training (230p)
A. 6M EMOM OF:
EVEN: 30 SEC HS HOLD ODD: 30 SEC PLANK HOLD
*Complete REST 1M B. 6M EMOM OF: EVEN: : # OF HSPU ODD: # OF STRICT PULLUPS
*5 Each
C. "COBRA KAI"
EVERY MINUTE ON THE MINUTE UNTIL 90/50 CALS HAVE BEEN COMPLETED: MIN 1: 5 PLATE TO OHD + 20 YARD PLATE PUSH (45/35) *10 YARDS OUT PUSH - 10 YARDS BACK DRAG MIN 2: 2 BURPEES TO TARGET + 10 PULLUPS MIN 3: MAX CALS AIR BIKE *8:28 (35/66/90)
A. 6M EMOM OF:
EVEN: 30 SEC HS HOLD ODD: 30 SEC PLANK HOLD
*Complete REST 1M B. 6M EMOM OF: EVEN: : # OF HSPU ODD: # OF STRICT PULLUPS
*5 Each
C. "COBRA KAI"
EVERY MINUTE ON THE MINUTE UNTIL 90/50 CALS HAVE BEEN COMPLETED: MIN 1: 5 PLATE TO OHD + 20 YARD PLATE PUSH (45/35) *10 YARDS OUT PUSH - 10 YARDS BACK DRAG MIN 2: 2 BURPEES TO TARGET + 10 PULLUPS MIN 3: MAX CALS AIR BIKE *8:28 (35/66/90)
D. Tested ēvoFIT
10M EMOM
EVEN: 30 SEC SKI SPRINT
*Ski Cals 14-15
ODD: TORPEDO FACING BURPEE PENALTY
+
TORPEDO PRESS MEDLEY
PLANK UNTIL :45 SECONDS
REST 3M
10M EMOM
EVEN: 30 SEC BIKE SPRINT
ODD: TORPEDO FACING BURPEE PENALTY
*Bike Cals 14-15
+
OHD WALKING LUNGES
+
TORPEDO TRICEP EXT UNTIL :45 SECONDS
*30/20 TORPEDO
Monday, December 3, 2018
3 December
Training (230p)
A1. 3 Push Press
10 Sec Hold In Front Rack
A2. 3 Jerks
10 Sec Hold In Front Rack
A3. 3 Thrusters
Rest 4m, x2
*215/215
B. Banded Pause Back Squats
*Green Bands + 165/195/225/235/235
C. Build To A Tough Squat Snatch + Hang Snatch
*135/165/185/205/225 (- Hang Snatch)
D. 8m EMOM
Even: 30 Sec Max Ring Dips
*18/16/16/18
Odd: 30 Sec Max DU's
*58/58/58/60
E. 100 Banded PressDowns
A1. 3 Push Press
10 Sec Hold In Front Rack
A2. 3 Jerks
10 Sec Hold In Front Rack
A3. 3 Thrusters
Rest 4m, x2
*215/215
B. Banded Pause Back Squats
*Green Bands + 165/195/225/235/235
C. Build To A Tough Squat Snatch + Hang Snatch
*135/165/185/205/225 (- Hang Snatch)
D. 8m EMOM
Even: 30 Sec Max Ring Dips
*18/16/16/18
Odd: 30 Sec Max DU's
*58/58/58/60
E. 100 Banded PressDowns
Saturday, December 1, 2018
1 December
Training (7a)
WITH A 40:00 CLOCK AT 0:00 BEGIN WITH 400M RUN 21 HEAVY SWINGS 21 SYNCHRO BURPEES TO TGT 200M RUN 15 HEAVY SWINGS 15 SYNCHRO BURPEES TO TGT 400M RUN 9 HEAVY SWINGS 9 SYNCHRO BURPEES TO TGT *10M CAP AT 10:00 MARK TEAM MAX CLEAN AND JERK
*300# AT 20:00 15-12-9 THRUSTERS (135/85) AIR BIKE CALS T2B
*10M CAP AT 30:00 100/65 CAL ROW 75 DU'S 50 T2B
WITH A 40:00 CLOCK AT 0:00 BEGIN WITH 400M RUN 21 HEAVY SWINGS 21 SYNCHRO BURPEES TO TGT 200M RUN 15 HEAVY SWINGS 15 SYNCHRO BURPEES TO TGT 400M RUN 9 HEAVY SWINGS 9 SYNCHRO BURPEES TO TGT *10M CAP AT 10:00 MARK TEAM MAX CLEAN AND JERK
*300# AT 20:00 15-12-9 THRUSTERS (135/85) AIR BIKE CALS T2B
*10M CAP AT 30:00 100/65 CAL ROW 75 DU'S 50 T2B
*Completed With Ryan and Klipa
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