30 January

Training (230p)

A. 20 YARD PLATE PUSH SHUTTLE (10 OUT - 10 BACK) (90/45)
25 YARD REVERSE BEAR CRAWL (0-25) 75 YARD RUN (25-50-0) 150/120M ROW SPRINT *1:04/1:01

REST 4M, X2 1. SCORE IS COMBINED TIME FOR EACH ROUND.

B. "SHOULDER MEDLEY" EVERY 3M FOR 15M 1 SQUAT CLEAN - 1 PRESS - 1 SQUAT CLEAN - 2 PUSH PRESS - 1 SQUAT CLEAN - 3 PUSH JERK *205# + 61 Z-Press

*261 Total

AT MINUTE 16 ON THE CLOCK 1 MAX SET OF Z- PRESS (45/35) 1. Z-PRESS STOPS WHEN BAR STOPS MOVING. IF BAR RESTS OHD OR IN THE FRONT RACK, SET IS OVER. 2. SCORE IS LIGHTEST LOAD LIFTED IN # + NUMBER OF Z-PRESS COMPLETED.

C. 10-1

Strict Pullups

Strict Ring Dips

*7:55

29 January

Training (230p)

A. FOR QUALITY OF MOVEMENT, NOT SCORE
A. 12-15 SEATED KB PRESS (EACH ARM) *Red B. 50 U/B RUSSIAN KBS (1.5/1)

*2 Pood C. 25/25 BANDED STANDING OHD PRESS *25 IN FRONT/25 BEHIND THE NECK D. 25 BANDED FRONT RAISES 1. 30 SECOND HOLLOW HOLD IN BETWEEN EACH MOVEMENT

B. Build To A Moderate Clean and Jerk Single

*275#

C. For Time:

"Scissorhands"

21-15-9

Power Cleans (135)

Box Jumps (24")

KBS (2)

*50 DU's After Each Round

*7:26 (U/B On All)

D. Tested ēvoFIT

7M AMRAP STATIONS STATION 1: 3-6-9-12-15-18.... BIKE CALS WALLBALLS ELBOW PLANK WITH HIP TAPS

*Completed Round of 15 STATION 2: 5-10-15-20-25 SKI CALS BURPEE BROAD JUMPS TORPEDO - CURL TO PRESS + TRICEP EXT

*18 Curl 2 Press + Tricep Ext In Round of 20. STATION 3: FOR TIME (7M CAP) 15-12-9 TORPEDO THRUSTERS BURPEE OVER TORPEDO SHUTTLE RUN AFTER EACH ROUND *SHUTTLE RUN IS 15 YARDS OUT, 15 YARDS BACK, X5

*6:10

28 January

Training (230p)

A. 15m EMOM
Min 1: 10 C2B Pullups

Min 2: 10 T2B

Min 3: 10 Front Squats (155)

*Add 1 Rep every round. Finish with 14/14/14
*Completed 15 Rounds With Vest. Not Too Terrible. 

B. Bench Week 5
Set 1: 275x10
Set 2: 260x11
Set 3: 245x15

C. Crossover Symmetry

27 January

Training (4p)

Row'd Royalty Workout #3

14k Row For Time
2 Scores - Fastest 7k and Total Time
*7k Time was 24:22 (1:44 pace)
*Total 14k Time was 51:47 (1:50.9)

*This was the worst my glutes and hamstrings have ever felt rowing. PR'd 2k and 5k Times during first 7k. 

26 January

Training (7a)

WITH A TEAM OF 3 OR 4: 36:00 CAP 300/160 CAL BIKE 120 SYNCHRO AIR SQUATS (1 SLAMBALL PER TEAM) 80 T2B 60 BURPEE BOX STEP-OVERS WITH SB (24/20) 30 THRUSTERS (135/85) *AFTER FINISHING EACH MOVEMENT, TEAM MUST COMPLETE 50 YARD REVERSE BEAR CRAWL WHILE DRAGGING A 30/20 SLAMBALL.

Until 42:00 Mark
*Team Max Clean and Jerk

At 42:00 Mark
Max Heavy WB
*Every switch, partner must complete 6 cal bike. Ball can never stop moving.

*Did this with Ryan as a Team of 2
*35:00

*295#

*70 WB (30#)

1. FOR SYNCHRO AIR SQUATS, WHOLE TEAM IS WORKING. 2. BREAK UP OTHER WORK HOWEVER YOU WANT. 3. B/W BEAR CRAWL CAN ONLY BE BROKEN AT HALFWAY POINT. 1. SCORE IS TIME - 1 SECOND FOR EVERY WB REP COMPLETED.

25 January

AM Training (6a)

A. 10m Ski

B. 10 Cal Ski Sprints
Rest 5m, x4

C. Crossover and Mobility 



PM Training (130p)

A. DL Clusters 2.2.2
Rest 3m, x3
*315/345/375

B. Every 3m For 15m
20 Cal Bike
10 Bar Facing Burpees
5 DL (315)
*Completed All 5 Rounds

C. Back 

23 January

Training (130p)

A. OHS, 3x3 With 5 Second Pause In Bottom 
*225/245/250

B. For Total Time:
12m EMOM
Min 1: 16 Alternating DB Snatch (70)
Min 2: 14 Wallballs (30)
Min 3: 50 DU's

At The 12:00 Mark
Begin:
20-15-10
DB Snatches
Wallballs
3:1 Du's (60/45/30)
*17:28

22 January

Training (130p)

A. Reverse Hypers, 3x15

B. 50 Yard Sled Drag W/KB's In Front Rack (180 Sled/1.5 KB's)
Rest 2m, x4

C. Barbell Lunges
Left Leg x8
Rest 2m, x3
*115/135/155
Right Leg x8
Rest 2m, x3
*115/135/155

D. 8m Amrap
10 KBS (1.5)
10 Cal Bike
10 Over The Box Jumps (24")
*5+5 Box Jumps

E. 14m Amrap:
"Tuesday's Gone"
10 Hang Power Cleans (135)
10 T2B
10 CC Floor Touch To Bar
25 Yard Reverse BC
*8+11 (Previous was 7+32)

F. Bench Progression
265x11
250x12
235x13

21 January

Training AM (615)

A. 10m Ski (2,250m)

B. 10 Cal Sprint
Rest 5m, x3

C. Crossover Symmetry/Mobility

D. Re-Do Row'd Royalty 19.2
250m Row
30 Second Rest
500m Row
60 Seconds Rest
750m Row
120 Seconds Rest 
1,000m Row
*Score 2A is 250m Time
*Score 2B is Total Time
*Finished 250/500/750 and began the 1k but programmed wrong and had it setup as 2k so nothing counted. First time making a mistake like this in a LONG time. Lots of pain for NOTHING. 

Training PM (230p)

A. Re-Do Row'd Royalty 19.2
250m Row (36.6 - 1:13.2 Pace)
30 Second Rest
500m Row (1:31.6)
60 Seconds Rest
750m Row (2:20 - 1:33.6 Pace)
120 Seconds Rest 
1,000m Row (3:10 - 1:35.4 Pace)
*Score 2A is 250m Time (36.6) (3 second improvement)
*Score 2B is Total Time (7:39.4) (15 second improvement)

B. Big Clean Complex
Squat Clean
Below the Knee Squat Clean
Mid-Thigh Squat Clean
Push Press
Squat Clean
Below the Knee Squat Clean
Mid-Thigh Squat Clean
Push Jerk
Rest 6m, x2
*235/235

C. Triceps/Abs In Paincave

Video
https://vimeo.com/312611304

19 January

Training (7a)

"THE SWAP" WITH A TEAM OF 3: EACH TEAM TREATS THIS LIKE A GAUNTLET 2 ROUNDS 500/400M ROW 300M SB SHUTTLE RUN 40 HEAVY WALLBALLS 40 HEAVY KBS REST 3M 2 ROUNDS 500M/400M SKI 100 YARD BEAR CRAWL (20 YARD TRIPS) 50/30 PUSHUPS OR 120 SECOND PLANK 120 SECOND STONE CHAIR 1. GAUNTLET STYLE WORKOUT 2. P1 DOES ROW, P2 BEGINS ROW ONCE P1 FINISHES ROW AND P1 BEGINS SHUTTLE RUN.

B. CORE

18 January

Training (1p)

A. 800m Run, rest 5m, x3 (6:30 Pace)
*3:07, 3:12, 3:17

B. With A Partner:
200m F/W
Then: 
30-20-10
S2O (135)
T2B
Cal Row
Then: 
200m F/W
*7:05 (Last Year was 7:49)
*With DP

C. 100 Pushups
Every Break Complete 10 AS
*4:05

D. Row Week 2 Challenge
250 Row
Rest 30 Seconds
500m Row
Rest 1m
750m Row
Rest 2m
1k Row
*Score A is 250m Row Time
*Score B is Total Time

16 January

Training (230p)

A. Back Squat Doubles

*275/295/300/310

B. Split Jerk Doubles

*225/230/235/240/245/250/255/260/265

*Every 75 Seconds

*Stopped at 265#

C. "Rundown"

3 Rounds

500m Row

5 Hang Squat Cleans (135)

5 Over The Bar Burpees

Max Jerks In Remaining Time (135)

*22/23/28

*73 Reps

D. Shoulder Work + Banded Finisher (100 OHD Presses)

15 January

Training (1p)

A. 30m Z1 Run

B. 100m Sprints x2
Rest 2m B/W
200m Sprints x2
Rest 2m B/W
*Took these at about 85%

C. Tabata (6 Rounds Each Station)
Air Bike (Reverse Tabata)
*7 Cals (Lowest Round)
Pushups 
*13 (Lowest Round)
Z-Press
*14 (Lowest Round)

D. 19.1 MidAtlantic Challenge Qualifier
75 Wallballs
100 Cal Row
75 Wallballs
*9:17 (U/B and 4:07 Row)

14 January

Training (1p)

A. Re-Tested Row'd Royalty Week 1
30 Second Sprint, 30 Second Rest For Max Meters
*1432 Total Meters (No Roll) (Previous was 1378)
*1:24.1 Pace

B. 1 Mile Run Time Trial
*6:15 (Outside, 42 Degrees)

C1. Front Squat With 5 Second Hold In Bottom, 1 Rep
Rest 10 Seconds
C2. Jump Squats (95#), 5 Reps
Rest 10 Seconds
C3. Seated Box Jumps, 3 Reps (30/36/42/42")
Rest 2m, x4
*225/255/275/275

D. 100m Walking Lunges 
*Unloaded and U/B

E. 18m To Find Heaviest Load Lifted 2x
1 PC - 1 Jerk - 1 HSC - 1 Jerk
*265/265

F. Bench Progression (Week 3)
*255 x 14
*245 x 15
*230 x 15

12 January

Training (7a)

WITH A 30M RUNNING CLOCK 0:00-22:00 AMRAP OF: 50/25 CAL BIKE 30 DB SNATCH (50/30) 30 BURPEES OVER THE DB 30 OVER THE BOX JUMPS (24/20) 30 SB (50/30)
*With Ryan
*3+40c Bike 1M REST 23:00-30:00 7M AMRAP 1 HANG SQUAT CLEAN (185/125) 100M ROW 2 HANG SQUAT CLEANS 200M ROW 3 HANG SQUAT CLEANS 300M ROW 4 HANG SQUAT CLEANS 400M ROW 5 HANG SQUAT CLEANS 500M ROW 6 HANG SQUAT CLEANS 600M ROW
*4+9 1. 2 SEPARATE SCORES. ROUNDS AND REPS FOR PART 1 AND ROUNDS AND REPS FOR PART 2. 1 REP PER 100M ROW. 2. TEAMS OF 3. 3. 30'S MUST BE BROKEN UP EQUALLY BY EACH TEAMMATE. 10 IN A ROW BY FIRST PARTNER, 10 IN A ROW FOR SECOND PARTNER, 10 IN A ROW BY 3RD PARTNER. 4. IF SCALING THE HANG SQUAT CLEANS, RX LOAD AND DO 4:1 DL REPS FOR HANG SQUAT CLEANS, ROW STAYS THE SAME.

B.
Row'd Royalty Week 1 Workout
30 Second Sprint
30 Second Rest
x8 Intervals
*1:27 Overall Pace (1,378 Meters Total)

11 January

Training (230p)

A. OHS 5-5-5-3-3
*240/260/275/285/305

B. For Time:
150 Wallballs
Begins With and EMOM 8 Heavy KBS
*7:42

9 January

Training (2p)

A. Front Squats 
1 Rep @13X1 and 1 Rep With No Tempo
Every 90 Seconds For 7 Sets
*225/225/245/245/265/285/285

B. For Time:
"John Deere"
10m AMRAP
50 DU's
10 Jerks @ 185#
5 Bar Muscle-Ups
*5+50 (Last Year was 4+56)
*Everything U/B

C. 10m Of Farmers Walks (2)

D. 6m Of Bear Hug Carries (100 Down/70 Back)

8 January

Training (145p)

A. For Time:
75 Cal Bike
150 DU's
2k Row
150 DU's
75 Cal Bike
*19:38 (1:50 Pace For 2k)

B. Tempo DL @ 31X1, 5 Reps
Rest 30 Seconds
Strict Pullups x10
Rest 2:30, x3
*275/325/325

C. Simplicity
21-15-9
DL (225)
T2B
*2:36

D. Tested ēvoFIT
24M AMRAP: STATION 1: 2 ROUNDS 15 SQUAT JUMPS TO TARGET 30 WALL TAPS IN PUSH-UP POSITION *USE UPRIGHTS - ARMS DISTANCE AWAY STATION 2: 2 ROUNDS 14/10 CAL SKI/ROW/BIKE 30 YARD WALKING LUNGES (15 OUT AND BACK) STATION 3: 2 ROUNDS: 15 YARD BURPEE BROAD JUMPS 60 SECOND PLANK HOLD RX+ ELBOW PLANK W/FRONT TO BACK ROCK STATION 4: 2 ROUNDS: 10 TORPEDO BICEP CURL TO CHEST PRESS 20 TORPEDO JUMPING JACKS *30/20

*Completed 1+3 Rounds

7 January

Training (2p)

A1. Back Squats, 5x5
Rest 30 Seconds
A2. PVC Jump Medley (4@30")
Rest 2:30
*235/265/295/325/345

B. Max Complex
3 DL - 1 PC - 1 HPC - 2 TnG Jerks
*245/265

C. Bench (Week 2 Progression)
245x17
235x18
220x19

Rest1m
Speed Triples @ 195#
Rest 90s, x4
*Complete

5 January

Training (7a)

IN TEAMS OF 3 OR 4 1K/800M ROW 40 YARD PLATE PUSH (20 OUT/20 BACK) 40 DU'S 40 T2B 15 SB PASSES UNDER WHILE IN PLANK HOLD (ALL WORK) 2K/1,600M ROW 80 YARD PLATE PUSH (20 YARD TRIPS) 80 DU'S 80 T2B 15 SB PASSES UNDER WHILE IN PLANK HOLD CASH-OUT 800M SB RUN 50 SYNCHRO KBS (AMERICAN) (ALL WORKING) *ANY BREAK BY ANYONE ON TEAM = RUN TO 50 YARD LINE AND DO 4 SYNCHRO BURPEES AND THEN CAN PICK UP WHERE YOU LEFT OFF.
*With Besser (Team of 2)
*24:55 (U/B Swings)

B. Shoulder/Back Work

4 January

Training (1p)

A. Build To A Max Thruster
*255/275x/275x

B. 3RFT
5 Thrusters @ 195#
3 Squat Cleans @ 255#
1 DL @ 355#
*3:12

C. 20RM Front Squat
*230 (Previous was 205 A Year Ago)

D. "Sunrise City"
3 RFT
16 Cal Bike
20 Pullups
10 DL (225)
20 Yard Burpee Broad Jump
*8:30 (Previous Time was 8:58)

2 January

Training (2p)

A. Every 3m For 12m
14 Cal Bike
6 Strict HSPU
8 OHS (135)
*Complete

B. FOR TOTAL TIME:
"MOONSHINE" 0:00 - 3:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (155/95) 3:00 - 6:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (135/85) 6:00 - 9:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (115/65) 9:00 - 12:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (95/65)

*10:17

*Final Row (45s) 1. ATHLETES MUST COMPLETE EACH ROUND WITHIN THE 3M WINDOW. 2. THEY CAN CHANGE WEIGHTS FOR THE NEXT ROUND INSIDE THE NEXT WINDOW BUT MUST COMPLETE THE WORK BEFORE NEXT 3M WINDOW ENDS. 3. SCORE FOR THE WORKOUT IS THE TIME ON CLOCK WHEN 4TH ROUND IS COMPLETED. Week 1 Bench Progression Cycle

1RM Used For Progression (335#)

70% Max Reps - 235x16

-5% Max Reps - 225x16

-5% Max Reps -210x16

B. Accessory

Pin Sticking Point Holds

5 Reps for 4 Seconds Each

C. Week 2 Bench Numbers will be:

245

235

220

1 January 2019

Training (2p)

10M AMRAPS WITH A TEAM OF 3 REST 3M B/W STATIONS STATION A: 1K RUN W/REMAINING TIME, AMRAP: 10 SA SYNCHRO KB THRUSTERS (1.5/1) 10 SYNCHRO KB SWINGS (AMERICAN) 10 SYNCHRO FRONT RACK KB LUNGES 1. CAN BEGIN WORKING WHEN 2/3 ARE BACK FROM RUN. 2. SCORE IS ROUNDS AND REPS OF KB WORK. 1 KB PER PARTNER. 3. 1K RUN IS TO POPLAR WOODS AND 1 LAP AROUND AND BACK TO VITALITY. STATION 2: 500/400M SKI 20 C2B PULLUPS OR 35 CHIN OVER THE BAR PULLUPS 1. FOR SCORE, PARTIAL ROUND OF C2B ARE SCORED 2:1 REPS. PARTIAL CHIN OVER THE BAR ARE SCORED 1:1. 3. 1 REP FOR EVERY 100M ON SKI. STATION 3: 10M BIKE FOR MAX CALORIES *EVERY SWITCH, ATHLETE GETTING OFF BIKE MUST COMPLETE 5 BURPEES TO TARGET BEFORE NEXT PERSON CAN BEGIN BIKING. 1. FOR THE BIKE, NEXT ATHLETE CAN BE ON THE BIKE WAITING BUT CANNOT START UNTIL PREVIOUS ATHLETE FINISHES 5 BURPEES. 2. SCORED AS 3 SEPARATE WORKOUTS.

*Did with a Team of 2 (Besser)
*A = 4 Rounds
*B = 4+9 (Ski + 2 C2B)
*C = 198 Cals

B. Tested ēvoFIT WOD
8M STATIONS REST 1M B/W 8M AMRAP: 40 YARD PLATE PUSH SHUTTLE (10 YARDS PUSH - 10 YARDS REV) 10 BURPEE TO PLATE 15 SEATED PLATE TO OHD *45/25 8M EMOM EVEN: SKI CALS 16-14-12-10 (MEN) 12-10-8-6 (WOMEN) ODD: 30 SECONDS TORPEDO CHEST PRESS + Z PRESS 8M AMRAP: 10 WALLBALLS 10 LEG LIFTS OVER WALLBALL 10 CC FLOOR TOUCH TO BAR + KNEE RAISE
*Completed