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Saturday, June 29, 2019

29 June

Training (7a)

7M AMRAPS WITH A TEAM OF 4 STATION 1: PROWLER 1 LAP PROWLER PUSH (0-25-0) 6 CLEAN AND JERKS (100/75# BALL) *MEN BEGIN WITH 55 - ADD 45'S EACH ROUND *WOMEN BEGIN WITH 55 - ADD 25'S EACH ROUND 1. SCORED AS ROUNDS AND REPS. 1 LAP AND 6 CLEAN AND JERKS IS 1 ROUND. 1 REP PER TRIP ON THE PROWLERS. STATION 2: SKI FOR DISTANCE EVERY 250M, ENTIRE TEAM MUST COMPLETE 8 SYNCHRO TNG SQUAT JUMPS TO TARGET. ANY BREAK IN SYNCHRO START BACK AT 0. 1. SCORE IS TOTAL METERS SKI'D IN 7M WINDOW STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 TNG POWER CLEANS (115/75) SYNCHRO T2B TNG JERKS (115/75) *ANY BREAKS OR SWITCHES ON CLEANS OR JERKS = -2 REPS 1. SCORE IS ROUNDS AND REPS COMPLETED. 14+18 STATION 4: 12/8 ROW CALS 10 SYNCHRO PUSHUPS 40 DU'S *Completed With Ryan and James
*5+ - 1774 - 14+15 - 4

B. Bench
11-1
115-135-155-175-195-215-235-255-275-295-315x1
*Complete


Friday, June 28, 2019

28 June

Training AM Session (545a)

A. 1.5 Mile Run


B1. 10 Cal Ski Sprint

B2. Strict Pullups
B3. Banded Pulldowns
B4. DB Lat Raises
B5. KB Upright Rows
B6. Ring Dips
Rest 6m, x4

C. Mobility



Training PM Session (1p)


A. "FIZBO"

FOR TIME: W/PARTNER 100 WALLBALLS (1ST 50 IS WITH 20#/14#) (2ND 50 IS 30/20) 80 HEAVY SWINGS (2/1.5) 60 C2B PULLUPS/CHIN OVER BAR 40 PARTNER DEADLIFTS (275/165) 20 SYNCHRO BAR FACING BURPEES 1 LAP BEAR CRAWL ON SLIDERS *With Lambert (11:05)

B. Yoke Carries
A1. Front Rack Carry 50 Yards (225/315/315)
A2. Back Rack Carry 50 Yards (315/455/455)
Rest 3m, x3

C. Basketball

26 June

Training (1p)

A. 3RM Back Squat
*345 (Last Week Was 335#)

B. 3RM Squat Snatch (Below The Knee)
*225# (Last Week Was 195#)

C. For Time
"Star Trek"
40 Cal Bike
100 DU's
10 Burpee Pullups
400m Run
10 Burpee Pullups
100 DU's
40 Cal Bike
*8:56

Tuesday, June 25, 2019

25 June

Training (130p)

A. Build To A Moderate Deadlift
*405#

B. With A Running Clock
0:00 - 5:00 
Max Strict Press (From Ground)
*215#

5:00 - 12:00
Max Power Clean
*310#

12:00 - 18:00
Max Thruster (From Ground)
*265#

18:00 - 25:00
Max Clean and Jerk
*275#

C. Tested ēvoFIT
5m EMOM Stations

Station 1: 

20 Mountain Climbers
5 Cossack Squats Each Leg

Station 2: 
14 Cal Row

Station 3: 
8 Statue Of Liberty (30# Torpedo)
10 S/L Torpedo V-Ups

Station 4: 
Shuttle Run

Monday, June 24, 2019

24 June

Training AM Session (6a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. Banded Strict Pullups, x5
B3. Wide Grip Strict Pullups x5
B4. DB OHD Press
B5. DB Curls
B6. Plated Upright Rows
Rest 3m, x3

C. Mobility


Training PM Session (115p)

A. Banded Back Squats, 10x2
*210 + Purple Bands

B. Snatch, 2 Reps x8 @ 185#

C. For Time:
50 KBS (1.5)
50 T2B
50 WB (20)
50 Cal Bike
*Begins With and EMOM, Complete 5 Burpees
*10:43 (Previous was 15:50 and 14:43 from 2018/2017)

D. 200m FW Left - 200m FW Right (2)
*No Drops

Saturday, June 22, 2019

22 June

Training (7a)

"DEATH ROW" 120/80 CAL ROW EMOM 4 SYNCHRO BURPEES 120/80 CAL SKI EMOM 6 DL (225/125) 120/80 CAL BIKE EMOM 8 HPC (135/85) 800M SB RUN (30/20)
*23:39 (Agnew)

1. BREAK WORK AS NEEDED. 

2. SAME PERSON CAN'T GO BACK TO BACK ON DL OR HPC. 

Bench
3 Sets of 5 (Pause 2 Sec On Chest)
*225/255/275

Friday, June 21, 2019

21 June

Training AM Session (6a)

A. 1.5 Mile Run

B1. 110 Meter Row Sprint
B2. 5 Banded Pullups
B3. 5 Wide-Grip Pullups
B4. 25 Leg Lifts Over Cone
B5. 40 DB Russian Twists (35#)
B6. SA Bench Press (12 Each Side) 50#
Rest 3m, x3

C. Mobility

Training PM Session (130p)

A. Snatch Complex
Snatch Pull - Squat Snatch - Hang Squat - 2 OHS
*205#

B. Clean Complex
Squat Clean - Hang Squat Clean - 2 Front Squats - Jerk
*245#

C. "The Yard"
16m EMOM
Min 1: 16 OTB Jumps (24)
Min 2: 10 S20 (135)
Min 3: 10 C2B Pullups
Min 4: Max Cals Bike (Prison Style)
*90 Cals (24/45/65/90)

D. 6 Rounds Tabata Hollow Hold
*Complete

E. 6 Rounds Tabata Pushups
*72 Pushups

Wednesday, June 19, 2019

19 June

Training (115p)

A. 3RM Back Squat
*335#

B. 3RM Below The Knee Snatch
*195#

C. 3RM Below The Knee PC 
*235#

D. 50 Cals For Time On Echo Bike
*36 Seconds

E. 14m Amrap:
50 HSPU
50 Air Squats
50 Burpees To Target
*Begin With AND Every 2m Complete 6/3 Cals on Bike
*1+26 HSPU

F. 10 Rounds 
10 Banded Tricep Pressdowns
10 Banded Bicep Curls
*Complete

Tuesday, June 18, 2019

18 June

Training (1p)

A. Clean and Jerks (PC+Jerk)
9x2 @ 215#
*Complete

B. Banded Push Press (135+Bands)
10x2
*Complete

C. Hip Thrusts
135#, 3 Sets of 12
*Complete

D. Tabata (6 Rounds Each)
Ski - (63)
Heavy Russian Swings - (78)
T2B -  (59)
Row - (65)
DU's - 230 (23)
*288 Reps

E. Tested ēvoFIT
EVERY 4M FOR 24M 300M RUN OR 400M/350m ROW OR
400M/350m SKI THEN 10 TORPEDO THRUSTERS 8 BURPEE OVER TORPEDO 6 WALLBALL PASSES ON BACK
*Complete

Monday, June 17, 2019

17 June

Training AM Session (615a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. 10-20-30 (Pullups - Pushups - Squat Therapy)
B3. Russian Twists (35# DB) x40
B4. Lat Pull-Downs
Rest 3m, x4

C. Mobility

Training PM Session (115p)

A. Banded Box Squats (205+Chains)
8x2

B. Snatch, 9x2 @ 170# (TnG Doubles)

C. OTM Deadlifts
8 Deadlifts OTM For 3m (225)
4 DL OTM For 3m (275)
2 DL OTM For 2m (305)
*Complete

D. "Karen Meets Grace"
3 RFT
50 WB
10 Clean and Jerks (135)
*6:57
*WB's U/B - C&J's - U/B - Singles - 2/Singles



Saturday, June 15, 2019

15 June

Training (6a)

A. 30m EMOM

MIN 1: 40 YARD BEAR HUG CARRY (150/100/75) MIN 2: 18/12 CAL SKI MIN 3: 20 HEAVY KBS MIN 4: 12 THRUSTERS (135/85) MIN 5: 22/12 BIKE
*113/103 T2B (Steve/Besser)

1. AT THE END OF EACH MINUTE, ONCE WORK HAS BEEN COMPLETED, ATHLETE CAN PERFORM AMRAP T2B. 1 PERSON WORKING AT A TIME.

2. FOR ANY MISSED ROUNDS, SUBTRACT 10 T2B FROM TOTAL. 

3. NO REQUIREMENT TO DO T2B EVERY MINUTE BUT MUST COMPLETE WORK.  

4. SCORE IS TOTAL T2B. IF NO T2B, ATHLETES CAN SUB BURPEES TO TARGET 1:1

B. Build To A Max Power Clean and Push Jerk
*285, Missed 295 Jerk

C. Core Work
3 Rounds
30 Bicycle Crunch
20 S/L V-Ups
30 Second Hollow

Friday, June 14, 2019

14 June

Training AM Session (615a)

A. 1.5 Mile Run


B1. 10 Cal Ski Sprint

B2. Shoulder Work
B3. BB Shrugs
Rest 3m, x4

C. 100 Banded Bicep Curls


D. Mobility


Training PM Session (130p)


A. Incline Bench, 4x8 @ 145#

B. 3 Rounds Of:
2 Rounds "Cindy"
1 Round "DT"
*5:39

C. DL Triples
*225/255/285/315/345/365

D. DL Drop Set 
*365 - 135 (Doubles At Each)

E. Basketball

Wednesday, June 12, 2019

12 June

Training (115p) Session

A. 5RM OHS
*265#
*1st Time Going Heavy On OHS In Quite A While...Felt Good

B. With A Partner (DP)
"TESTED" WITH A PARTNER: 0:00 - 3:00 PARTNER 1 1M MAX CALS BIKE 2M MAX COMPLEX 1 HANG SQUAT CLEAN - 2 JERKS 3:00 - 6:00 PARTNER 2 1M MAX CALS BIKE 2M MAX COMPLEX 1 HANG SQUAT CLEAN - 2 JERKS 6:00 - 9:00 PARTNER 1 1M MAX CALS BIKE 2M MAX COMPLEX 1 HPC - 1 FS - 5 OVER THE BAR BURPEES - 1 HPC - 1 FS 9:00 - 12:00 PARTNER 2 1M MAX CALS BIKE 2M MAX COMPLEX 1 HPC - 1 FS - 5 OVER THE BAR BURPEES -1 HPC - 1 FS 12:00 - 15:00 BOTH PARTNERS MAX CALS ON BIKE
*275 For Both Complexes + 210 Cals 1. THERE ARE 2 SCORES FOR THIS WORKOUT. SCORE 1 IS THE TOTAL CALS ON THE BIKE FOR 5 PARTS. SCORE 2 IS THE COMBINED LOAD FOR THE 4 PARTS. 2. IT IS A RUNNING CLOCK. P1 CAN ONLY WORK FROM 0:00 - 3:00. AS SOON AS 3:00 HITS, THE LIFT HAD TO BE COMPLETED OR IT DOESN'T COUNT AND P2 CAN BEGIN ON THE BIKE. 3. PARTNER CAN UNLOAD OR LOAD BARBELL TO WHATEVER STARTING WEIGHT IS DESIRED.

C. Build To A Tough Complex Of:
4 TnG Power Cleans + 2 Jerks
*225#

D1. Strict Pull-ups
10-9-8-7-6-5-4-3-2-1
Rest 20 Seconds
D2. Pushups
20-20-20-20-20-20 
5's Alternating For 17 Sets
Rest 1m
Max Set of Pushups (40)
*Total Pullups = 55
*Total Pushups = 245

Tuesday, June 11, 2019

11 June

Training Session (130p)

A. 12m AMRAP Warm-Up
21 Slamballs
15 BH Squats
9 Over The Shoulder
*50# Ball
*3+6 BH Squats

B. Clean And Jerk, 6x3
*Complete @ 185#

C. Press, 6x3
*Complete @ 155#

D. For Time:
60 OHD Walking Lunge Steps (35#)
50 DL (185)
40 Pull-ups
800m SB Run
*10:24 (Previous was 11:40 in 2017)
*Lunges U/B - DL (37/13) - PU's (26/14)

E. Tested ēvoFIT Workout For Wednesday
26m AMRAP
As Many Stations As Possible
Rest 2m B/W Stations
STATION 1: 1K/800M ROW STATION 2: ACCUMULATE 2M IN HOLLOW HOLD STATION 3: 1K/800M SKI STATION 4: 1 ROUND 50 THRUSTERS 50 TORPEDO JUMPING JACKS 50 TOE TOUCHES ON TORPEDO STATION 5: 50 BANDED PRESSDOWNS 60 SECOND PLANK HOLD OR 25 PUSHUPS

Finished Station 4....

Monday, June 10, 2019

10 June

Training AM Session (6a)

A. 1.25 Mile Run

B1. 20 Second Row Sprint
B2. Strict Pullups
B3. DB Rows
B4. Tricep Triplet
B5. Curls
Rest 3m, x3

C. Mobility

Training PM Session (130p)

A. Back Squats, 10x2 @ 255#
*Complete

B. Snatch, 6x3 @ 145#
*Complete

C1. 60 Second Prison Bike
Rest 10 Seconds
C2. 30 Du's
Rest 10 Seconds
C3. 20 Behind The Neck Presses Banded
*20, 23, 25 = 68 Cals (No Mistakes)

D. For Time:
100 Du's
80 KBS (1.5)
60 Thrusters (95)
40 Abmats
20 Cal Bike
*Begins with and Every 6m, Run 400m (16m Cap)
*14:57
*100/80/11 - 49/20 - 20/20


Saturday, June 8, 2019

8 June

Training Session (7a)

WITH A TEAM OF 3 "YOU - GO - I GO" FORMAT 25M AMRAP 8/5 CAL SKI 6 OVER THE BAR BURPEES 8/5 CAL ROW 5 TNG CLEAN AND JERKS OR 7 BROKEN/SCALED 8/5 CAL BIKE 6 THRUSTERS *155
*3+ALL THRUSTERS (DP/AW) *AFTER EACH ROUND - 25 YARD SYNCHRO WALKING LUNGES 1. P1 COMPLETES SKI, THEN P2 BEGINS SKI, THEN P3 BEGINS SKI. THEN P1 DOES OVER THE BAR BURPEES, P2 DOES OVER THE BAR BURPEES, ETC. 2. TEAM OF 2 CAN BREAK UP 3RD PIECE OF EACH MOVEMENT HOWEVER THEY WOULD LIKE.

REST 2M

15M TO FIND MAX SNATCH
*250#


B. BENCH
235X5
275X5
305X2
305X1 - 275X3 - 205X6 - 135X12

Friday, June 7, 2019

7 June

Training AM Session (6a)

A. 1.25 Mile Run

B1. 10 Cal Ski Sprint
B2. Lat Pull-Downs
B3. Plate Upright Rows x20 (45#)
B4. Split Squats (45# DB's)
B5. Banded Pressdowns
Rest 3m, x3

C. Mobility

Training PM Session (145p)

"Easy Company"
Every 4m For 20m
16/10 Cal Bike
1 Round of "DT"
W/Remaining Time: Complete AMRAP of "Cindy"
*Score is Rounds and Reps of "Cindy"
*10+5 (Did Strict Pullups)

Wednesday, June 5, 2019

5 June

Training (3p)

A. Push Press, 3x10
*155 For All

B. 18m Amrap
14 Cal Row
3 T2B
14 Cal Row
6 T2B
14 Cal Row
9 T2B
14 Cal Row
12 T2B
14 Cal Row
15 T2B
14 Cal Row
18 T2B
14 Cal Row
21 T2B
14 Cal Row
24 T2B
14 Cal Row
27 T2B
14 Cal Row
30 T2B
14 Cal Row
*146 Reps (12 Reps into 30 T2B)

Tuesday, June 4, 2019

4 June

Training PM Session (2p)

A. Every 3m For 15m
1 Squat Clean - 1 Front Squat - 1 Hang Squat Clean - 1 Jerk
*195 - 215 - 235 - 255 - 275

Video @ 275#



B. Tested ēvoFIT 

25M EMOM (INCREASING) MIN 1: 10 YARD PLATE PUSH FROGGER + 10 YARD REV BC +10 YARD PP FROGGER +10 YARD REV BC +10 YARD PP FROGGER MIN 2: RUN + 1 CONE AND BACK + 2 CONE AND BACK + 3 CONE AND BACK + 4 CONE AND BACK MIN 3: 25 SEC STONE CHAIR WITH BICEP CURL 30 SECOND STONE CHAIR WITH BICEP CURL 35 SECOND STONE CHAIR WITH BICEP CURL 40 SECOND STONE CHAIR WITH BICEP CURL 45 SECOND STONE CHAIR WITH BICEP CURL TORPEDO (30/20) MIN 4: 12/6 BIKE CALS 13/7 BIKE CALS 14/8 BIKE CALS 15/9 BIKE CALS 16/10 BIKE CALS MIN 5: 10 ABMAT SITUPS 15 ABMAT SITUPS 20 ABMAT SITUPS 25 ABMAT SITUPS 30 ABMAT SITUPS

*Completed All 25 Rounds (Did +1 Each Round on Bikes)

Monday, June 3, 2019

3 June

Training AM Session (620a)

A. 1 Mile Run

B1. 10 Cal Ski Sprint
B2. Strict Pullups (Banded)
B3. Upright BB Rows
B4. BB Curls
B5. Prone DB Lat Raises
Rest 2m, x4

C. Mobility


Training PM Session (115p)
A. 10m Warm-up
12-10-8-6-4-2
Cal Ski
GHD's
WB
*Complete

B. Banded Box Squats
8x2 (215+ Bands)
*Complete

C. Snatch
6x3 @ 185#
*Complete

D. SL RDL's @ 145#
*Complete, L Leg Brutal

E. Push-Pulls
21/50 - 17/35 - 15/32 - 16-35
*218 Reps

Saturday, June 1, 2019

1 June

Training (7a)

A. 10m Bike (108 Cals)

B. For Time
10-1
Bench (225)
DL (225)
Pushups
Strict Pullups
Squat (225)
*26:42
*Needs To Be Sub 20:00. Was finished with Round of 5 @ 20:30.