27 February

Training (130p)

A. 
10m EMOM
3 TnG Power Cleans + 10 GHD's
*205 (Scaled GHD's to 8)

B. 
6-8 Bench Press
Strict Pullups
*235x8/16
*255x6/15
*275x6/15
*255x6/14

C. 
Bench Progression Week 9
315x3
300x3
285x5
*Deload next week and then re-test

D. 
Shrugs and Tris

26 February

Training (130p)

A. Every 4:00 For 20:00
100 DU's
3 Heavy Power Snatches
*155/175/175/195/195

B. Tested ēvoFIT Workout
2 Rounds For 25m

6 Burpee To Target
12 Wallballs

10 Cal Bike
10 Yard Burpee Broad Jump

30 Sec Stone Chair
20 Crab Toe Touch

16 DC Crunches With Torpedo
8 Each Leg, Alternating DL + Press

10 Cal Ski
20 Behind The Neck Presses
*Completed 1+Crunch/DL Station

C. Complex For 3 Heaviest Loads
3 DL - 1 PC - 1 HPC - 2 Jerks
*245/255/255

D. 2m Max Run For Meters
*560 Meters
Rest 30 Seconds
2m Max Row For Cals
*59 Cals
Rest 30 Seconds
2m Max Bike For Cals
*42 Cals
2m Max Ski For Cals
*46 Cals
*203 Cals (Previous Score was 197)

25 February

Training AM Session (6a)

A. 10m Ski

B1. 10 Cal Ski Sprint
Rest 30 Seconds
B2. Crossover Symmetry
Rest 30 Seconds
B3. Strict Pullups
Rest 30 Seconds
B4. Arm Work

C. 25 GHD's

D. 5m Frog Stretch

Training PM Session (230p)

A. 5x10 Back Squats
*235/235/255/275/275

B1. DB Incline Military Press (60#)
Rest 30 Seconds
B2. Kullman (35#)
Rest 2m, x3

C1. 40 Yard SA KB OHD Carry (Red) (Each Arm)
Rest 30 Seconds
C2. 3 Turkish Get-Ups Each Arm
Rest 2m, x2

D. 100 Banded OHD Presses

23 February

Training (6a)

"ANOMOLY" PARTNER EMOM 35M EMOM MIN 1: 40/30M SEAL WALK MIN 2: 8 CLEAN AND JERKS (185/115) 10 CLEAN AND JERKS (135/95) 12 CLEAN AND JERKS (115/75) MIN 3: 22 PULLUPS 15 C2B 8 MUSCLE-UPS OR BMUP'S MIN 3: 21/13 CAL BIKE MIN 5: 21/13 CAL SKI *COMPLETED WITH CHEEKS 1. 500M ROW PENALTY AND THEN JUMP BACK IN GROUP WHEN READY.

15M TO FIND TOUGH SNATCH
*235#

22 February

Training AM Session (6a)

A. 10m Ski

B1. 10 Cal Ski Sprints
Rest 30 Seconds
B2. Crossover
Rest 30 Seconds
B3. Curls
Rest 30 Seconds
B4. DB Russian Twists
Rest 30 Seconds
B5. Hanging L-Sit
Rest 30 Seconds, x3

(40m)

Training PM Session (4p)

Open 19.1
15m AMRAP
19 WB
19 Cal Row
*10+1

20 February

Training (230p)

30m EMOM
Min 1: 1 Round of "DT" @ 185#
Min 2: 15 Pullups + 40 DU's
Min 3: Rest
*With A Partner
*Both Can Work At Same Time On Minute 2
*30 Rounds. 1/2 With DP and 1/2 With Brent When DP Hurt His Back

+

10-1
Back Squats (185)
Ski Cals x2 (20-18-16-14-12-10-8-6-4-2)
*11:01

+

With A Partner
5 Cal Ski Sprint 1:1 Rest
x20
*7.9 - 9:00 Seconds

19 February

Training (230p)

A. 3k Ski
*Every 500m Complete 15 Pullups
*13:11

B. 3k Row
*Every 500m Complete 25 Pushups
*13:28

C. 10m Max Cals On Bike
*157

18 February

Training AM Session (630a)

A. 10m Ski

B1. 10 Cal Sprint
Rest 30 Seconds
B2. Crossover Symmetry
Rest 30 Seconds
B3. Mobility (Couch Stretch/Wall Splits)
Rest 3m, x3

Training PM Session (230p)

A. For Time:
50 Cal Ski
50 OTB Jumps (24)
50 T2B
50 WB
50 Ring Dips
50 WB
50 T2B
50 OTB Jumps
50 Cal Ski
*21m Cap
*Finished 47 Box Jumps

B. Bench Progression
305#x5
295x5
275x7

16 February

Training AM Session (630a)

A. 10m EMOM
Even: 15 Cal Bike
Odd: Max BB Floor Press (45#)
*40-45 each round.

B. 10m EMOM
Even: 15 Cal Row
Odd: Max Strict Pullups
*60 Reps

C. 10m EMOM
Even: 15 Cal Ski
Odd: DB Bent Over Row (53# KB)
*10 Each Arm Each Minute

Training PM Session (1130a)

Couples WOD
With Your Partner: 800m Run (Both) 100 Wallballs or Heavy SB (30#) (ēvoFIT 20# SB) 100 Synchro Jump Squats 50 T2B *ēvoFIT (50 Abmat Situps) 2k Row 100 Jerks Or Deadlifts (125#) *ēvoFIT (100 Torpedo Thrusters 30/20) 100 DU's *ēvoFIT (100 Singles) 50 Over The Bar Burpees 65 Cal Air Bike 50 Yard Synchro Walking Lunge (Same Leg Each Lunge) 25 Synchro Burpees

*33:34 With Jess 1. P1 CAN BEGIN WORKING ON WB OR SB AS SOON AS IN FROM THE RUN. 2. MEN DO HEAVY WB'S AND WOMEN DO HEAVY SLAMBALLS. 1 PERSON WORKING AT A TIME. ANY COMBINATION TO GET TO 100 REPS. ēvoFIT USES 20# SB FOR BOTH. 3. T2B SCALE IS 50 ABMATS. 4. EACH TEAM SETS UP WOMEN'S BAR WITH 125#. MEN DO JERKS AND WOMEN DO DEADLIFTS. ANY COMBINATION TO GET TO 100 REPS. 5. ēvoFIT PAIRS DO 100 THRUSTERS WITH 30/20 TORPEDO. 6. OVER THE BAR BURPEES ARE NOT SYNCHRO, 1 PERSON WORKS AT A TIME. 7. SYNCHRO BURPEES REQUIRE BOTH ATHLETES TO STAND AT TOP ALL THE WAY. 8. CAP IS 45 MINUTES. 9. FOR SCORING PURPOSES, CROSSFIT COUPLES ENTER RX AND ēvoFIT ENTER AS RX+. IF SCALING ANY MOVEMENTS, DON'T CLICK RX/RX+

15 February

Training AM Session (430a)

A. 10m Ski

B1. 10 Cal Ski Sprints
Rest 30 Seconds
B2. Crossover Symmetry
Rest 4m, x3

C. Build To A Heavy Load In 16:00
Power Clean + Jerk
Rest 10 Seconds
Squat Clean + Jerk
Rest 10 Seconds
5 Deadlifts
*245#

D. "The Saloon"
5 TnG Clean and Jerks
10 DL
3 TnG Clean and Jerks
10 DL
1 Clean and Jerk
*14 Minutes To Establish All 5 Loads
*Must Go In Order, Top To Bottom
*225/335/245/375/295


Training PM Session (1p)
A. Every 4:00 For 20:00
3 Squats (275)
500m Row
*Rows were 1:53

B.   
1m KBS (102#)
1m Push Press (135#)
1m DU's
1m Push-ups
1m Rest, x5 Rounds
*170/170/170/175/180

13 February

Training (2p)

A. Front Squats For Days
5 Reps
10 Sec Hold In FR
4 Reps
10 Sec Hold
3 Reps
10 Sec Hold
2 Reps
10 Sec Hold
1 Rep
Rest 4:30, x2
*225/240 (465#)
*Last Year was 420

B. EMOM For 16m
Min 1: 100 Yard Run (100# Ball)
Min 2: 16 OTB Jumps (24")
Min 3: 16 Cal Ski/Bike (Alternate Each Round)
Min 4: 60 DU's 
*Complete, Did With Vest

C. 5x5
Strict Pullups and Ring Dips W/Vest

12 February

Training (2p)

A. For Total Reps
8 Rounds Tabata at Each Station
HSPU - 64 (8 Per Round)
Statue of Liberty - 75
Row (Cals) - 82
*221

B. For Max Cals
With a 75 Second Clock Counting Down:
12 Burpees To Target 
Max Cal Row W/Remaining Time
*29/27/26
*82 Cals

C. Tested ēvoFIT Workout
WITH A PARTNER: 4M AMRAP STATIONS "YOU GO - I GO" STATION 1: 10 NO SQUAT WALLBALLS 10 SQUAT JUMPS TO TARGET STATION 2: 150M/100M SKI 5 BURPEES WITH MAX EFFORT JUMP STATION 3: 10 TORPEDO CHEST PRESS 10 TORPEDO Z-PRESS 10 TORPEDO TRICEP EXTENSION *STANDING FOR ALL STATION 4: 10/5 CAL BIKE 15 YARD HEAVY PLATE PUSH (90/45) STATION 5: MAX SEATED PLATE TO OHD *CAN ONLY WORK WHILE 1 PARTNER HOLDS PLANK *RX+ PARTNER HOLDS PLANK WHILE 1/2 WAY DOWN IN PUSHUP. STATION 6: MAX METERS ROWED IN 4M

11 February

Training AM Session (615a)

A. 10m Ski

B1. Ski Sprints, 10 Cals
Rest 30 Seconds
B2. Crossover
Rest 30 Seconds
B3. Core
Rest 5m, x4

C. Couch Stretch

Training PM Session (2p)

A. 100 Push Press For Time @ 135#
Starts With and EMOM Complete 5 Burpees
*6:57

B1. 10 Back Squats AHAP
*275x10
*285x10
*295x10
*305x10
*275x10
Rest 3m
B2. Bench Press (Week 7)
*295x6
*280x7
*265x10
*245 Deadstop On Chest x8
*245 Deadstop On Chest x7
B3. 10 DL AHAP
*315x10
*335x10
*355x10
*375x10
*375x6
*Clean Grip + Hook For All
Rest 3m

This. Combination. Was. Brutal.

C. Grip Work
*1m 25# Plate Flips Left (25)
*1m 25# Plate Flips Right (33)
*1m 15# Plate Flips Left (45)
*1m 15# Plate Flips Right (53)

9 February

Training (7a)

A. 

8M STATIONS IN TEAMS OF 3 OR 4
STATION 1: (8M CAP) 50-30-10 SKI CALS HEAVY PLATE PUSH (135/90) BURPEE OVER PLATE

*7:01 1. LADIES CALS (30-20-10) 2. 1 SECOND PENALTY FOR EVERY REP SHORT. 3. PLATE PUSHES ARE IN 10 YARD TRIPS/20 YARD LAPS. STATION 2: (8M CAP) 100/65 CAL ROW 50 PULLUPS 25 CLEAN AND JERKS (155/95) *CLEAN AND JERKS MUST BE AT LEAST DOUBLES IN ORDER FOR IT TO COUNT.

*It Was Fast (4:05?) 1. 1 SECOND PENALTY FOR EVERY REP SHORT. STATION 3: (8M CAP) 1 BIKE SPRINT BY EACH ATHLETE *TEAMS OF 3 DOUBLE THE LOWEST CAL COUNT

*Didn't See? But It Was Fast Also AT END OF SPRINTS, HOWEVER SHORT TEAMS ARE OF 130/75, THEY MAKE UP THE DIFFERENCE BY COMPLETING HEAVY SLAMBALLS AND SYNCHRO BURPEES. HOWEVER MANY HEAVY SLAMBALLS, THEY ALSO COMPLETE SYNCHRO BURPEES WITH THE SAME NUMBER. IF MALE TEAMS COMPLETE 100 CALS FOR SPRINT. THEY WOULD DO 20 HEAVY SLAMBALLS AND THEN 20 SYNCHRO BURPEES. IF THEY WERE TO GET 120 CALS ON BIKE, THEY WOULD BE DONE. NO SLAMBALLS, NO BURPEES. ATHLETE CAN STAY ON BIKE FOR AS LONG AS DESIRED, BUT ONCE ATHLETE GETS OFF, HE CAN'T CONTRIBUTE ANYMORE CALS.

B.

10 Yard BH Carry (150#)

10 Yard HS Walk

2m Rest

10 Yard BH Carry (150#)

10 Yard HS Walk

Rest 2m

11 Yard BH Carry (150#)

11 Yard HS Walk

Rest 2m

12 Yard BH Carry (150#)

12 Yard HS Walk

Rest 2m

13 Yard BH Carry (150#)

13 Yard HS Walk

Rest 2m

14 Yard BH Carry (150#)

14 Yard HS Walk

Rest 2m

15 Yard BH Carry (150#)

Max HS Walk

*30 Yards

8 February

Training AM (615a)
A. 10m Ski

B1. 10 Cal Ski Sprint
Rest 30 Seconds
B2. Core Work
Rest 30 Seconds
B3. Crossover Symmetry

C. Bis



Training PM Session(2p)

A. Back Squats, 3-4 Reps @ 32X1
Rest 2-3m B/W
*225/255/285/285

B. Vitality Complex 1
3 DL - 1 HPC - 1HSC - 1SC - 1 Jerk
*225/255/275
*20# PR From 2 Years Ago

C. "Meet Me At The Bar"
10 Rounds
5 DL 
3 HPC
1 Jerk
*185#
*3:27 (40+ Second PR)

6 February

Training (230p)

A. Open Prep Skillwork 
14 Cal Bike Sprint
No Rest
Max C2B Pullups
No Rest 
50 U/B DU's
*Rest 3:30, x3
*Score is total pullups (-2 Reps For Any Mistakes On DU's)
*19/23/31 = 73 Reps

B. For Time:
"Death Row"
30-20-10
Air Bike
Thrusters (95)
Heavy KBS (2)
*9:42
*Everything U/B

C. Week 6 Bench Progression
285#x9
270#x10
255#x11

5 February

Training (230p)

A. 10m EMOM
1 Front Squat W/3 Second Hold In Bottom
+
1 Front Squat, No Tempo
*225
*255 Next Time

B. 5 Rounds For Time:
10 HSPU
10 DL (225)
10 T2B
25 DU's
*6:52

C. Tested ēvoFIT
4 Round FGB
Min 1: Shuttle (0-25-0), x3
Min 2: 10 Chest Press + 10 Z-Press
Min 3: 30 DB Russian Twist
Min 4: 17/11 Ski Cals
Min 5: Rest If Completed Ski, If Missed, 30 Second Stone Chair
*Complete

4 February

Training AM (630a)
A. 10m Ski

B1. 10 Cal Ski Sprints
Rest 30 Seconds
B2. Crossover + Mobility
Rest 6m, x3

C. Row'd Royalty Final Week's Workout
Row 2k
Rest 4m
Row 3k
*Score 1 is 2k Time - 6:27 (PR)
*Score 2 is 3k Time - 10:19
*Score 3 is Total Time - 16:46

Training PM (230p)
A. Build To Moderate Squat Snatch
*225#

B. 15m AMRAP
"Basic"
12 Cal Row
9 Burpee Box Jumps (30)
6 Jerks (185)
*7+12

C. Tris (Paincave)

2 February

Training (7a)

"SATURDAY NIGHT LIVE" WITH A PARTNER: 35M AMRAP: COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION STATION 1: 50? YARD SB RUNS (50/30) (10 YARD TRIPS) 10 PLYO LUNGES TO HIGH TARGET 10 KB THRUSTERS (EACH ARM)(1.5/1) STATION 2: 650M/500M SKI EACH PERSON COMPLETES: 40 YARD REVERSE BEAR CRAWL 20/12 HR PUSHUPS STATION 3: 40/30 CAL ROW 10 BURPEE BOX JUMPS (30/24) STATION 4: 15 FRONT SQUATS (FROM GROUND) CAL BIKE ROUND 1 115/75 - 50/30 CALS ROUND 2 135/85 - 25/15 CALS

*With DP

*1+40 Cal Row

B. Shoulders/Biceps (Paincave)

1 February

Training AM Session (615a)
A. 10m Z1 Ski
B1. 10 Cal Ski Sprint
Rest 20 Seconds
B2. Crossover Work
Rest 20 Seconds
B3. DB Russian Twists + Hollow
Rest 4m, x4
*35 minutes



Training PM Session(130p)

A. Echo Conditioning
22 Cal Bike @ 82 RPM
Rest 1:1, x4
*Complete

B. "Darkness"
70 Cal Row
60 KBS (1.5)
50 U/B Wallballs
40 Goblet Squats (1.5)
30 OHD Lunges (35#)
20 Bar Complex (1 T2B - 1 Pullup)
10 Clean and Jerks (155)
*13:24
*Previous Year was 14:31. 
*Did KBS/WB/GS U/B. Bar Complex was 14/6. 

C. Bis (Paincave)