31 August

Training (7a)

Tested TeamWOD

IN TEAMS OF 3 OR 4 EVERY 6M FOR 30M 400M RUN (2 RUN) *1 HANGS FROM BAR SYNCHRO BFB (2 WORK) *0 DROPS FROM BAR = 8 BFB *1 DROP FROM BAR = 12 BFB *2+ DROPS FROM BAR = 16 BFB MUSCLE-UPS 6 RING OR BAR *IF NO RING OR BAR - 12 C2B/CHIN OVER 15 THRUSTERS (155/95) BIKE CALS 10/5 - ROUND 1 15 /10 - ROUND 2 20/12 - ROUND 3 25/15 - ROUND 4 30/18 - ROUND 5 1. DROPS FROM BAR CAN ONLY BE 10 SECOND REST AND THEN MUST JUMP BACK UP 2. SCORE IS ROUND 6 TIME. FOR ANY MISSED ROUNDS 1-5, ADD 1M FOR EACH ROUND MISSED.

*3:35 (ANDY/BW)

B. Bench With Yellow Banded KB's
*95/145/175/215/215
*5 Reps Each Set

30 August

Training AM Session (6a)

A. 1.25m Run

B1. 10 Cal Ski Sprint
B2. SA DB Bench + Oppositte Banded Hold
B3. Banded Fly's
B4. DB Rows
Rest 2m, x2

C1. 10 Cal Ski Sprint
C2. 40 Second Hollow Hold
C3. Bi's
C4. Crossover Work
Rest 2m, x2

D. Mobility

Training PM Session (115p)

A. Box Squats
5x2
*Built to 285

B. Every 90 Seconds For 7 Sets (10:30)
1 Power Clean - 1 Hang Squat Clean - 1 Squat Clean 
*185 - 215 - 235 - 235 - 235 - 245 - 245

C. "Unbroken 4.0"
10-1
Power Cleans
Pullups
TnG Jerks 
*135
*8:43

D. Core Work

E. Pushups

28 August

Training Session (115p)

A. Sotts Press
*Worked Empty Bar

B. Drop Snatch
*Worked up to 135 For Triples

C. EMOM For 5m
5 TnG Squat Snatch
*155

D. "Christine"
*7:52 (7 Second PR From Last Year)
BW (235#)

E. Push Pulls
4 Rounds
Strict Pullups (Vary Grip)
20 Synchro Pushups

F. Heavy Rope You Go - I Go
10-20-30-40-50-60 All U/B

27 August

Training (130p)

A. 750m Ski
21 Muscle-Ups
750m Ski
*8:43 (Muscle-Ups were 10-5-6)


B. Every 5m For 25m 
400m Run
15 Cal Bike
21 T2B
*3:12 - 3:14 - 3:21 - 3:24 - 3:26

26 August

Training AM Session (6a)

A. 1.25m Run

B1. Ski Sprint (10 Cals)
B2. Core
B3. Pullovers
B4. Ring Dips
B5. Quad/Calves
B6. Upright Rows
B7. Bi's
Rest 3m, x2

C. Crossover

D. Mobility


Training PM Session (130p)

A. Squats OTM For 12m
Even: 3 Front Squats
Odd: 6 Back Squats
*240#

B. 16m Amrap
P1: 30 Cal Bike
P2: Amrap
20 DB Snatch (50)
20 Burpee Pullups
20 HSPU
*4+6 Snatches With Spencer

C. Every 2m For 8m
16 Yard DB SA OH Lunge (50)
Strict HSPU In Remaining Time

24 August

Training (7a)

A. Tested TeamWOD

35M AMRAP WITH A PARTNER OR TEAM OF 3 1 ROUND AT EACH STATION STATION 1: 20 YARD PLATE PUSH 10 BURPEE OVER PLATE 20 REV PLATE DRAG 10 BURPEE OVER PLATE STATION 2: 750/600M SKI 75/40 PUSHUPS *SCALE PUSHUPS TO KBS (1.5/1) STATION 3: 25 SYNCHRO PLATE TO OHD (45/25) 40 WALLBALLS (20/14) STATION 4: 20 DL 15 POWER CLEANS 10 S20 (185/105) STATION 5: 750/600M ROW 40 SYNCHRO JUMP SQUATS STATION 6: 800M RUN
*WITH DP, COMPLETED 8+1 STATIONS.
1. SCORE IS ROUNDS COMPLETED. 1 ROUND = 1 STATION. PARTIAL ROUNDS WOULD COUNT. 2. AFTER EACH STATION, MUST COMPLETE 7/4 BIKE SPRINT IN <12 SECONDS. 3. PENALTY FOR NOT HITTING THE CALORIES IS 200M RUN (1ST CURB RUN AS A TEAM)

B. BENCH, SPEED DAY
*185X5, X3
*205X4, X3
*225X2, X4

23 August

Training AM Session (6a)

A. 1.25m Run

B1. 10 Back Squats (135/185/205) W/Pause
B2. Ring Dips x20
B3. Strict Pullups
Rest 3m, x3

C. 50 KBS (1.5)

D. Shrugs

E. Mobility


Training PM Session (130p)

A. Build To A Heavy Snatch
*225 (1 Miss @ 235#)

B. 6m EMOM
Every Minute Complete 2 Reps @ 90%
*No Misses at 195#

C. 20m EMOM
Min 1: 8 Cal Ski (10-12-14-16)
Min 2: 9 T2B (11-13-15-17)
Min 3: 10 WB (12-14-16-18)
Min 4: 11 OTB Jumps (13-15-17-19)
*If Perfect, Tie Breaker is Max Cals on Bike on Minute 21
*20+ 36 Cals

21 August

Training (1p)

A. 1.25 Mile Time Trial
*7:57 (Need to measure again to confirm distance)

B. 15m EMOM
Min 1: 8 DL
Min 2: 4 Power Cleans
Min 3: 2 Squat Cleans
*255#

C. Core

D. MB Throws on Back
3x12 @ 30#

20 August

Training (1p)

A. 3 Sets:
60 Second Bike @ 72 Rpm
Rest 15s
45s Max DU's
Rest 15s
45s Max Burpees To Target
*81/17 - 81/19 - 81/9

B. With A Partner
You Go - I Go
10 Rounds
10 Cal Bike
10 Alt DB Snatches (50)
5 Synchro Burpees
*9:47 (DP)

C. Tested ēvoFIT
2m Max Reps

2M MAX EFFORT STATIONS 1M REST B/W STATIONS STATION 1: 40 ROWER LATERAL STEP-OVERS (45/25) MAX CAL ROW IN REMAINING TIME STATION 2: BIKE FOR MAX CALS STATION 3: 20 TORPEDO CURL TO PRESS 20 TORPEDO REV FRONT RACK LUNGES MAX SQUAT JUMPS OVER TORPEDO IN REMAINING TIME STATION 4: 40 DC CRUNCHES WITH TORPEDO 40 RUSSIAN TWISTS WITH TORPEDO MAX BURPEES TO TARGET IN REMAINING TIME X2
(Only Did 1 Round of this)

19 August

Training AM Session (6a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. 5 Strict Pullups
B3. 25 Tricep Extensions
B4. 20 Ring Dips
B5. 15 KB High Pulls
Rest 3m, X2

C1. 10 Cal Ski Sprint
C2. 5 Strict Pullups
C3. 10 Muscle Snatches
C4. 20 Ring Dips

D. 50 KBS

E. Mobility

Training PM Session (115p)

A. Back Squat/Front Squat
12m EMOM
Even: 4 Back Squats
Odd: 2 Front Squats
*275#

B. Lunge Progression
10 Yard Lunge Left Front Rack
10 Suitcase DL
10 Yard Lunge Right Front Rack
10 Suitcase DL
*Red/White/White
*Rest 3m, x3

C. Class WOD
16m AMRAP
5 C2B Pullups
10 KBS (2)
35 DU's
200m Run
*8+50 Reps

17 August

Training (7a)

Tested TeamWOD

30M PARTNER EMOM: MIN 1: 10 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 BURPEES 20 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 10 BURPEES 30 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 10 BURPEES 40 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 10 BURPEES 50 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 10 BURPEES MIN 2: 22/14 CAL SKI MIN 3: 15 C2B/CHIN OVER + 10 BURPEES 16 C2B/CHIN OVER + 10 BURPEES 17 C2B/CHIN OVER + 10 BURPEES 18 C2B/CHIN OVER + 10 BURPEES 19 C2B/CHIN OVER + 10 BURPEES MIN 4: 20/14 BIKE CAL MIN 5: 40 DU'S + 10 BURPEES (HEAVY ROPE) 50 DU'S + 10 BURPEES 60 DU'S + 10 BURPEES 70 DU'S + 10 BURPEES 80 DU'S + 10 BURPEES MIN 6: REST
*25 ROUNDS

*WITH AGGIE (MISSED LAST FULL ROUND (5 MINUTES)

1. SCALE TO A TEAM OF 3 IF NEEDED. 

2. ONCE YOU MISS A ROUND, RUN 400 AND TAKE AS MUCH TIME AS YOU NEED AND THEN JUMP BACK IN. SCORE IS TOTAL ROUNDS COMPLETED. 

3. ANY STATION THAT HAS 10 BURPEES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED. ONLY ONE PERSON DOING BURPEES AT A TIME. 

4. ALL BURPEES ARE TO A TARGET. THE SAME TARGET FOR ENTIRE 30M EMOM.  


B. SQUATS
3x3
*Built To 305#

C. Bench
3 Reps Pause Bench
*255-285-285

16 August

Training AM Session (6a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. Static Holds + Dynamic Work 
B3. Plate Hold + Curls
B4. 30 Second Hold On Rings + 10 Dips
B5. SA KB Hold + 5 Reps (Each Arm)
B6. 30 Second Hollow + V-Ups
Rest 3m, x3

C. Mobility




Training PM Session (130p)

A. 16m To Find 3 Heaviest Loads
1 Press - 2 PP - 3 Jerks
*205 - 215 - 215
*635#

B. 15m AMRAP
"NEON"
7 Cal Bike
7 Thrusters (115)
7 T2B
*11+14 Reps

C. Bicep Work

14 August

Training (130p)

A. DL
Build To A Quick Triple, No Mixed, No Dropping
*315

B. For As Long As It Takes
10 Cal Bike
4 Burpee Box Jumps
8 Pullups
Max TnG U/B Clean and Jerks (135)
*Continue Until 45 Reps Completed
*7:57 (34-11)

C. 1.5 Mile Run

D. Core Work

13 August

Training (130p)

A. 3 RFT
1k Row
50 WB
200m DBL KB FR Carry (1.5)
100 Du's
*28:27
*U/B Wallballs, 1 Mistake On DU's

B. Tested ēvoFIT
24M AMRAP: WITH A PARTNER: 60/40 CAL BIKE/SKI/ROW 40 TORPEDO RUSSIAN TWIST 20 OVER THE TORPEDO BURPEES 60 WALLBALLS (20/14) 40 CC FLOOR TOUCH TO BAR 20 FLOOR PRESS TO SKULL CRUSHER 400M SB RUN 40 S2S SLAMBALL THRUSTERS 20 HEELS TO HEAVEN TORP (30/20) *WIth Spencer
*1+20 Floor Press (Only Did 20m)

12 August

Training AM Session (545a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. 100 Tricep Extensions
B3. 100 Hammer Curls (20#)
B4. 100 YTI's

C1. 50 Hollow Rocks
C2. 50 KBS (2)
C3. KB Complex
C4. Ring Dips

D. Mobility

Training PM Session (130p)

A. For Time
0:00 - 12:00
3 RFT
400m Run
12 DB Snatches (50)
21 DB OHS SA (50)
*11:00

B. 15:00 - 30:00
3 RFT
10 Burpee DB Step-Overs (24" With 50# DB's)
200m SB Run (100# - 100# - 150#)
*15:01

C. 30:00 - 45:00
400m Prowler Push (50#)
*12:30

D. Press + Bent Over Rows
10-10, x3
105 - 125 - 145

10 August

Training (7a)

WITH A TEAM OF 3: "FLAT TIRE" 40:00 RUNNING CLOCK 0:00 - 12:00 FIND TEAM MAX FOR FOLLOWING EVENTS: A. MAX U/B HEAVY KBS (32 KBS) B. 5RM OHS (185 - 225) C. MAX U/B 12' WB (32) D. MAX U/B CHIN OVER PULLUPS (40/20) E. MAX CALS ON AIR BIKE (ENTIRE TEAM MUST BE DONE WITH A-D BEFORE BEGINNING BIKE) 1. 1 BAR PER TEAM. 1 KB PER TEAM. MUST GO IN ORDER A-D BUT ATHLETES CAN BE WORKING AT THE SAME TIME AS LONG AS THEY GO IN ORDER. I.E. IF A1 FINISHES MAX U/B KBS, HE COULD BE WORKING ON TNG POWER CLEANS THE SAME TIME A2 IS WORKING ON HEAVY SWINGS. 2. IF NO HSPU, SCALE TO WALL FACING HS HOLD (DIVIDE TIME/10 FOR SCORE, ROUND DOWN) 3. IF NO PULLUPS, SCALE TO PUSHUPS (3 TO 1) 4. SCORED AS A TOTAL OF 5 SCORES -TOTAL NUMBER OF KBS -TOTAL LOAD OF OHS -TOTAL NUMBER OF HSPU -TOTAL NUMBER OF PULLUPS -TOTAL NUMBER OF CALS 14:00 - 26:00 A1 RUNS 400M A2 RUNS 400M A3 RUNS 400M A1 RUNS 200M A2 RUNS 200M A3 RUNS 200M EVERYONE RUNS 400M *MAX CALS AIR BIKE IN REMAINING TIME (138) 1. SCORE FOR PART 2 IS TOTAL CALS ON BIKE 2. 30 SECOND START PENALTY ON FINAL PIECE IF 400M RUN WAS INCOMPLETE. 27:00 - 40:00 14M AMRAP: 60 CAL ROW 50 WALLBALLS 40 CAL BIKE 30 YARD BURPEE BROAD JUMP 20 C2B PULLUPS 10 OHS (135/85)
*1+100 Reps 1. SCORE IS ROUNDS AND REPS. 2. 3 SEPARATE SCORES FOR 40M AMRAP. LOWEST TEAM TOTAL WINS.


B. Bench Press
EMOM FOR 10M - 6 Reps @ 235#
*Complete

9 August

Training AM Session (6a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. L-Pullups
B3. Lat Pulls
B4. Bicep Banded
B5. Ring Dips
Rest 3m, x3

C. Kullman

D. Mobility

Training PM Session (130p)

A. Every 3m For 12m
5 TnG DL - 2 HPC - 5 Front Squats
*245#

B. "Twins"
0:00 - 7:00
3 RM Thruster
*245

7:00 - 15:00
9 SDLHP
12 Burpee Box Jumps (24")
15 T2B
*5+26

C. OHD KB Carries

7 August

Training Session (130p)

A. Every 2m For 18m
10 Cal Bike
3 Hang Power Cleans
*240 - 250 - 260

B. 400m FW (Double) (2)
*1 Break

6 August

Training (130p)

A. 15m To Find Max Complex
3 Second Tempo DL - 2 Sec Pause - HSC - 2 Sec Pause In Dip - Jerk
*265#

B. Every 4m For 16m
20 Cal Ski
10 C2B
10 DL (255)
10 Over The Bar Burpees
Only Final Round Scored For Time
*1:52

C. Tested ēvoFIT
12m EMOM
0-2:00
18 Cal Ski
20 Air Squats

2:00 - 4:00
16 Kneeling Torpedo Front Raises
16 Kneeling Z-Press
16 Torpedo Plyo Lunges
2 Torpedo Facing Burpees
*Complete

Rest 4m

12m EMOM
0:00-2:00
18 Cal Row
10 KB Thrusters Each Arm (Blue)

2:00 - 4:00 
150m Run
20 Banded Tricep Pressdowns
*Complete

5 August

Training (AM) Session 6a

A. 1.5 Mile Run

B1. 15 Cal Bike Sprint
B2. Upright Rows
B3. Muscle Snatches
B4. 20 Ring Dips
B5. 10 GHD's
B6. 10 Back Extensions
Rest 3m, x3

C. Mobility


Training (PM) Session 115p

A. Every Minute For 12m
Even: 2 Front Squats
Odd: 4 Back Squats
*265#

B. Shuttle Work
100m Shuttle
Rest 2m
200m Shuttle
Rest 2m
100m Shuttle
Rest 3m, x2
*25 Yard Turnarounds
*2:26 Total Time

C. "Aisle Seat"
3 RFT
400m Run
15 Back Squats
15 S2O
*135
*7:58 (Previous Time Was 8:48)

3 August

Training (7a) Session

"OUT OF ORDER" 0:00 - 5:00 400M SB RUN (40/30) 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 5:00 - 10:00 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 400M SB RUN (40/30) 10:00 - 15:00 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 400M SB RUN (40/30) 8 HANG POWER CLEANS 15:00 - 20:00 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 400M SB RUN (40/30) 8 HANG POWER CLEANS 250M/200M ROW 20:00 - 25:00 18/10 CAL BIKE 400M SB RUN (40/30) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 25:00 - 30:00 400M SB RUN (40/30) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET MAX CALS AIR BIKE AS TIE-BREAKER
*78 Cals (BW/Ryan) 1. TEAMS OF 3 2. 50/40/30 SLAMBALL FOR RUNS 3. CAN'T START WORKING UNTIL ALL ARE IN THE DOOR FROM RUN. 4. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 5. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL. 6. IF YOU SCALE ANY PIECE OF IT, ADD 2 PLYO LUNGES EVERY ROUND (10 TOTAL)

2 August

Training AM Session (6a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. 20 Ring Dips
B3. Core Work
Rest 4m, x3

C. Mobility

D. Iron Scap


Training PM Session (130p)

A. Power Snatch
Build To A Moderate Single
*215#


Meathead Session
B1. Bench With Tempo
B2. Lat Pulldowns
B3. DB Deadlifts
B4. Standing Presses
B5. BB Shrugs
Rest 1m, x3 (10-12 Reps Each)

C. Tricep Press-downs
100 Reps (Banded)

D. BB Curls
100 Reps (45# BB)