30 April

Training Session (145p)

A. Find 3 Heaviest Loads Of:
Tempo DL (5 Sec To Mid-Thigh) HPC + 2 Jerks
*1st Jerk Needs To Be TnG From Catch. 2nd Jerk TnG Also
*225/245/245

B. "Fun Coupon"
15m Amrap:
50 Wallballs
40 Cal Row
30 OHS (95/115/135/155)
*3+71 
*With DP (Previously with Baity 2017 (3+98) and KB 2018 (3+95)

C. Tested ēvoFIT Workout 
25m AMRAP
1 Round @ Each Station

STATION 1: 15 YARD PLATE PUSH FROGGER 30 YARD GUN WALK (45/35) 15 YARD REVERSE PLATE DRAG STATION 2: 30 SEATED Z-PRESS 30 TORPEDO DC CRUNCH 30 BICEP CURLS IN TORPEDO STONE CHAIR STATION 3: 500M SKI *1 BURPEE PENALTY FOR EVERY SECOND OVER 1:45/2:05 STATION 4: 30 BANDED FACE PULLS 30 BANDED TRICEP PRESSDOWNS

*Complete

29 April

Training AM Session (615a)

A. 10m Runner

B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. Shrugs
B4. Arms
B5. 60 Sec Hollow + Flutters
Rest 4m, x3

C. Mobility

Training PM Session (130p)

A. Build To Moderate Hang Power Snatch 
*185

B. Build To Moderate Hang Squat Snatch 
*205

C. Back Squats, 3x12
*225

D. 2:00 Window
10 Cal Bike Sprint
2x10 U/B Pullups 
Rest 2m
2:00 Window
10 Cal Bike Sprint
2x20 U/B Pushups
Rest 2m
2:00 Window
10 Cal Bike Sprint
2x30 U/B Air Squats
Rest 2m
*x2 (With Vest)

E. For Time:
300 Yard Shuttle
27 T2B
21 PC
15 Thrusters
9 Over The Bar Burpees
40 Yard Seal Walk
*5:56 (Last Year was 7:35)

27 April

Training (7a)

36m EMOM36m EMOM MIN 1: BEAR CRAWL MEDLEY 30 OUT - 30 REVERSE MIN 2: SKI CALS (20/13) MIN 3: 8 BURPEE T2B MIN 4: 10 PC THEN 10 PJ (135) MIN 5: BIKE CALS (24/15) MIN 6: REST

*Did With Klip + 20# Vest
*No Missed Rounds

Then:

DB Bench + Strict Pullups
20/10 (50#)
x3

26 April

Training Session AM (6a)

A. 10m Runner

B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. Russian Twists
B4. Arms

C. Core With Ginny and Nate

D. Mobility

Training Session PM (130p)

A1. 8 Split Squats (Blues)
Rest 30 seconds
A2. Max U/B Du's (100 Max)
Rest 30 seconds
A3. Max U/B Wallballs As Heavy As Possible (20 Max)
Rest 4m, x3
*100/20 - 100/20 - 100/20 (50# Wallball)

B. 0:00 - 4:00
"Fran"
*3:04

4:00 - 8:00
"Diane"
*5 HSPU Complete in 2nd Round

8:00 - ?
"Amanda"
Started at 9:30, Finished at 17:25

*This was terrible. 

24 April

Training Session (115p)

A. Every 3m For 5 Rounds
70 DU's
5 Muscle-Ups
5 Back Squats
*255/255/265/265/265

B. Every 2m For 10m
3 TnG Power Cleans + 1 Pause Jerk + 2 TnG Jerks
*155/175/195/215/235

C. "Tension"
20m EMOM
-40 Second HS Hold
-30 Second BH Hold (150#)
-40 Second OHD BB Hold (115#)
-40 Second Hang From Pullup Bar 
-14 Cal Ski
*20 Rounds (Wore 20# Vest)

D. Bench
Super Sets x2
6-8 Heavy Bench (255)
No Rest
12 Dynamic Bench (135)
No Rest
3 Heavy Bench (255)
*Complete....Pretty Terrible

23 April

Training (1p)

A. For Total Time
1k Row
800m Run
Rest 3m, x3
*Not sure about runs but rows were 3:30, 3:22, 3:24
*27:15

B. For Time:
40 T2B
20 Cal Ski
100' HS Walk
30 T2B
20 Cal Ski
100' HS Walk
20 T2B
20 Cal Ski
100' HS Walk
*17:04

22 April

Training AM Session (6a)

A. 10m Runner

B1. 10 Cal Ski Sprint
B2. Corework
B3. Strict Pullups

C. Mobility

Training PM Session (130p)

A. Snatch Waves OTM
3-2-1, x3
155/165/175
165/175/185
175/185/195

B. Snatch Singles OTM For 3m
*205/215/225

C. Back Squat Tempo @ 15X1
6x2 On The 90 Seconds
*245 For 2 Sets
*255 For 2 Sets
*275 For 2 Sets

D. Class WOD
Every 3m For 8 Rounds
13 Cal Bike Sprint
*All Rounds 12-13 Seconds (110 Speed)
*Did 9 Rounds

20 April

Training (7a)

Class WOD Tester
"CHALKBOARD" TEAMS OF 2-3 MAX ROUNDS IN 35M 40 CAL ROW 30 CAL BIKE 20 T2B 10 BURPEE POWER CLEANS (135/85)) REST 1M AFTER EACH ROUND. 1. R2 LOAD = 155/95 2. R3 LOAD = 185/105 3. R4 LOAD = 205/115
4. R5 LOAD = 225
5. R6 LOAD = 225
*6+20 Cal Row (Ryan)

B. Bench
*Heavy Singles @ 315#

C. Corework
3m AMRAP
10 Sec DC Hold
10 Sec Hollow
30 Bicycle Crunches

19 April

Training AM Session (6a)

A. 10m Runner

B1. Core Work
B2. 10 Cal Ski Sprints
B3. Biceps
Rest 3m, x3

C. Mobility

Training PM Session (1p)

A. For Time:
100 DU's
800m Back Rack (95#)
100 Burpees
*12:07

B. 8m EMOM
50 Sec Easy Air Bike
10 Sec Sprint
x8 Minutes
*115 Cals

Rest 4m

8m EMOM
Even: 7 Strict Pullups
Odd: 8 Seated KB Presses (SA) Blue's
*Complete

C. Shoulders - Pain Cave
*Core and Upright Rows - Muscle Snatches

17 April

Training (1p)

A. Front Squats
5x1 @ 3531
*3 Seconds Down, 5 Seconds In Bottom, 3 Seconds At Parallel, 1 Sec At Top
*215/225/235/245/255

B. Deadlifts
Every 2m 3,1 - 3,1 - 3,1
*345 - 375
*365 - 385
*385 - 405

C. "Stacked"
60 Sec Bike or Row
2m Rest, x6 
*Alternate B/W Bike and Row
*During Rest Complete 200m Run if finishing Bike or 10 HSPU if finishing Row
*180 Cals

D. Bench
3x6 @ 51X1
*185/185/225

16 April

Training (1p)

A. 30m Running Clock
0:00 - 10:00
Heavy "Grace" (225)
*6:58

10:00 - 20:00
30 Deficit HSPU (6")
30 Bar Muscle-Ups
*7:50
HSPU (10-19-26-30)
BMU (5-9-14-19-24-29-30)

20:00 - 30:00
1 Mile Run
*7:18

B. 
"Fight Gone Meathead"
Min 1: 50 Yard SB Shuttle (15 Yard Trips)
Min 2: Heavy KBS
Min 3: Burpee C2B
Min 4: BFB + Squat Clean = 1 Rep
Min 5: Ski Cals
*63/63/63 = 189 Reps

15 April

Training AM Session (6a)

A. 10m Runner

B1. 10 Cal Bike Sprint
B2. Russian DB Twists
B3. Strict Pullups
B4. Core Work

C. Mobility



Training PM Session (130p)

A. Back Squat Waves
3-2-1 (x3)
290x3
300x2
310x1
300x3
310x2
320x1
310x3
320x2
330x1

B. Front Squats
3x4 @ Tempo 35X1
*225/225/225

C. 4 RFT
25 WB
10 DL (225)
50 DU's
*6:44
*Everything U/B

13 April

Training Session (7a)

A. 
IN TEAMS OF 3 0:00 - 21:00 AMRAP 100/65 CAL BIKE (65 CAL BIKE) *EVERY BREAK = SB RUN + 5 BH SQUATS 100/65 CAL SKI (60 CAL SKI) *EVERY BREAK = 10 T2B OR 10 JUMP SQUATS 100 HEAVY SWINGS (61 U/B SWINGS) *EVERY BREAK = SA FARMERS WALKS 1-ARM DOWN/1-ARM BACK 100 ABMAT SITUPS (25 ABMATS) *EVERY BREAK 20 SECOND TEAM STONE CHAIR

*DID THIS AS A TEAM OF 2 WITH BIRD
1. SCORE IS TOTAL REPS, PENALTIES DON'T COUNT. ONLY THE CALS/SWINGS AND ABMATS. 21:00 - 34:00 TEAM MAX LOAD OF 1 DL - 1 HPC - HSC - 1 JERK
*275

B. BENCH
WAVES (10-5-3)
255 - 275 - 295
265 - 285 - 305(-1)

*B/W EACH SET COMPLETE 10 STRICT PULLUPS AND 20 PUSHUPS.

12 April

Training AM Session (6a)

A. 10m Bike

B1. 10 Cal Sprints
B2. Pullups
B3. Upright Rows
B4. Shrugs
Rest 4m, x3

C. Mobility


Training PM Session (1p)

A. For Time:
30 Power Snatches 
10 Muscle-Ups
30 Clean and Jerks
10 Muscle-Ups
30 Thrusters
10 Muscle-Ups
*Singles on PS and C&J. Thrusters were 5/12/20/30
*Muscle-ups were 10 - 7/3 - 7/3
*135#
*15:15

B. Deadlifts
3-1-3-1-3-1
345 - 365 - 345 - 365 - 345 - 385

C. Bi's

10 April

Training (130p)

A. Every Minute On The Minute for 10m
7 Cal Bike + 5 T2B + 21 Du's
*10 Rounds

B. On A 12:00 Clock
1:00 HS Hold - 2:00 WB's , x3
*75 WB's
*1:00 Hold - :50 Hold - :55 Hold - :52 Hold

9 April

Training (130p)

A. Every 5m For 25m
9 Over The Box Jumps (30)
12 Cal Bike
9 DL (275)
12 Cal Bike
*Hit As Hard As Possible Each Round
*1:45 - 1:47 - 1:52 - 2:00 - 1:55

B. Every 2m For 6m
1 PC + 1 FS

No Rest

Every 2m For 6m
1 PC + 1 HSC

*225/245/265 For Both

C. 100 Power Cleans For Time
*Ever Break Complete 6 Bar Facing Burpees
*10:13
*30-45-60-74-88-100

D. Tested ēvoFIT
6m EMOM
Even: Suicide
Odd: 14 Cal Ski

Rest 2m 

6m EMOM
Even: 8 Burpee Broad Jumps (6')
Odd: 4-8-12 Torpedo 
Torpedo Lunges (4 Each Leg)
Torpedo SA Front Squats (x8)
Torpedo Curl To Press (x12)

8 April

Training AM Session (6a)

A. 10m Bike 

B1. 10 Cal Bike Sprints

B2. Strict Pullups

B3. Core

B4. Triceps

B5. Back Extensions

Rest 30 Seconds, x4

C. Mobility

Training PM Session (130p)

A. Back Squat Waves
3-2-1 x3
275/285/295
285/295/305
295/305/320

B. Every Minute On The Minute For 15m
Min 1: 16 Cal Row
Min 2: 5 Pullups/5 T2B/5 Pullups/5 T2B
Min 3: Max Jerks @ 185#
*75 Jerks (14/14/15/15/17)

6 April

Training (7a)

A. 
FOR TIME: 15M CAP RELAY STYLE SUICIDE (0-20-0-30-0-40-0-50-0) 20 HEAVY SWINGS (2/1.5) 50 YARD REV BC 20 KBS (1.5/1) 50 YARD BC ON SLIDERS 10 YARD BURPEE BROAD JUMP 15M AMRAP: 2-4-6-8-10-12.... T2B SKI (CALS) PUSH JERKS (135/85) BURPEE PULLUPS
*155

B. Bench
4 Sets of 15
Rest 90 seconds B/W
*Completed @ 205#

C. 50 Plate To OHD (45#)
*Every Break Complete 10 Pushups
*Completed

5 April

Training AM Session (615a)

A. 10m Runner

B1. Ski Sprints (10 Cals)
B2. Core
B3. Pullups (Strict x10)
B4. Pressdowns
Rest 2m, x3

C. Mobility

Training PM Session (2p)

A. Back Squat Drop Sets
5 Tough Reps
Rest 10 Seconds
7 Moderate Reps
Rest 10 Seconds
10 Light Reps
Rest 10 Seconds
10 Jump Squats
Rest 5m, x2
*295/215/135
*305/225/185

B. DL Triples
*Dead Pulls
*225/275/295/305/315

C. Class Workout
For Time:
50 Yard Lunge Buy-In
Then: 
30-20-10
Bike Cals
DB Snatch (50)
Pushups
Then: 
100 DU's Cash-Out
*9:09

3 April

Training (130p)

A. 
3 RFT: 
60 DU's
45 Air Squats
21 Cal Bike
10 Jerks (225)
*13:43

B. 
5x2 Power Cleans
*225/225/245/265/265

C. 
For Time:
20 Burpee Pullups
30 Power Cleans (155)
40 Over The Box Jumps
*4:54
*Last year was 5:45. PC Were all Singles. 

D. 
400m FW (2)
2 Bells
*U/B

E. 
40 Strict Pullups On Center Connector Beam

2 April

Training (2p)

A. 
4m Amrap:
27 Cal Row
21 Power Cleans 
15 Burpee Box Jumps (24)
*155/135/115
Rest 4m, x3
*11 Burpees Round 1
*1 Round Complete Round 2
*1+4 Cals Round 3

B. Every 2m For 16m
150 Yard Shuttle (15 Yard Trips)
30 DU's
Max Swings In Remaining Time (1.5)
*21/21/21/21/21/21/22/27
*175 Reps

C. Tested ēvoFIT
10m Cap For Both
30-20-10
Shuttle Run
Banded OH Presses
Banded Pull-Aparts
Banded OHS
*Didn't Finish

Rest 3m

30-20-10
Bike Cals
KB Swings (1.5)
KB Pull Throughs
KB SA DL
*Didn't Finish

1 April

Training AM Session (6a)

A. 10m Runner

B. 10 Cal Ski Sprint
Rest 10 Seconds
Pullups x10
Rest 10 Seconds
Curls
Rest 10 Seconds
Back Extensions
Rest 10 Seconds
Abs
Rest 3-4m, x3

C. Mobility

Training PM Session (130p)

A1. 16 Rev Lunges With KB Front Rack (Double)(red/white/white)
No Rest
A2. 100 Yard FW
No Rest
A3. 32 Abmats
Rest 3m, x3

B. Back Squat Waves
3-2-1, x3
275-305#

C. 15 Sets of 5 C2B Pullups
*3:14

D. 100 Pushups
Every break complete 30 second hang from connector bars
*5:00