30 October

Training AM Session (1130a)

Pool

A. 50 Meters, rest 30 seconds, x6

B. On the 90 Seconds
Swim 75m 
Swim 50m
Swim 25m
x4 Rounds

C. 25m Back Stroke
Rest 30s, x6

D. Relays


Training PM Session (130p)

A. Deadlifts, 5x3
*325

B. Shankle Complex
*235

C. Every 3m For 15m
400m Run or 500m Row
1 Squat Clean
*Alternated Row/Run
*235# For All SC

D. Tricep Superset
Pressdowns - Banded Kicks - BB Skulls
50-50-100

29 October

Training Session (115p)

A. Power Clean Double
*285x/285

B. Bench, 5x5
*225/275/285/285/285

C. For Total Reps:
Tabata Air Bike (Reverse Tabata)
*66 Cals
Rest 90s
Tabata Alt DB Snatch (50)
*80 Reps
Rest 90s
Tabata KB Push Press (Red)
*97 Reps
*Total Reps = 243

D. 5m Amrap
8 Cal Bike
5 Burpees to Target
10 Hanging Knee Tucks
*Complete

E. 5m Amrap
Press Medley
10 Curl To Press
20 Tricep Extensions
30s Stone Chair With DB
*Complete - 35# DB For All

28 October

Training AM Session (530a)

A. Pink Loop

B1. 15 Cal Bike Sprint
B2. Pullups
B3. Triceps
B4. Incline Bis
B5. Ring Dips
Rest 3m, x3

C. Crossover

D. Mobility


Training PM Session (130p)

A. For Time: 
27-21-15-9
Cal Ski
Pushups
*4:39

B. Build To A Heavy Back Squat Triple
*335#

C. 20 Rep Back Squat Week 8
*275#

D. 3 Rounds For Time:
400m Run
20 KBS (2)
20 Yard Burpee Broad Jump
*8:40

26 October

Training (7a)

WITH A TEAM OF 3-4: BUY-IN 800M RUN (2 PEOPLE RUN) 400M RUN (1 PERSON RUNS) THEN: 150/100 CAL ROW 100 T2B 150/100 CAL ROW 100 S20 (135/85) 75/45 CAL BIKE 50 HEAVY SLAMBALLS 75/45 CAL BIKE 50 HANG SQUAT CLEANS (135/85) CASH-OUT 800M RUN (2 PEOPLE RUN) 400M RUN (1 PERSON RUNS)

*W/VEST (BRENT/ANDY) - 37:38
*WE WAITED UNTIL ALL 3 WERE IN FROM RUN TO ROW. 1. 2/3 MUST BE IN FROM THE RUN BEFORE STARTING ON THE SKI. 2. TOTAL TIME DOESN'T STOP UNTIL ENTIRE TEAM IS IN FROM CASH-OUT RUN 3. T2B SCALE IS 2:1 KNEES AS HIGH AS POSSIBLE. 4. CAP IS 38:00

25 October

Training AM Session (530a)

A. 10m Bike (4,750m)

B1. 15 Cal Bike Sprint
B2. Pullups
B3. Anderson Squats (115/185/215/215)
B4. Ring Dips
B5. 10 KB DL - 20 KB Shrugs - 10 KB DL
B6. Hammy Curls
Rest 3m, x3

C. Crossover

D. Mobility



Training PM Session (2p)

A. Tested 20.3
"Diane"
Then: 
21 DL (315)
50' HS Walk
15 DL (315)
50' HS Walk
9 DL (315)
50' HS Walk
*Finished 15 DL @ 315 (5 Reps More than 2018)

23 October

Training Session (130p)

A. "Flight Simulator"
10-20-30-40-50-40-30-20-10 U/B All
*2:37

B. 20m EMOM
Even: 20 Cal Row
Odd: 15 Burpees
*20+12 (27 Burpees Last Minute)

C. Deadlift 5x3 @ 325#
*Complete

D. 10m Walk

22 October

Training Session (130p)

A. Power Clean, Build To A Moderate Double
*275#

B. With A Team of 5
250c Ski
250c Row
Max Bike With Remaining Time
*8:07 Ski - 7:42 Row - Didn't Bike

C. Bench, 5x5 @ 275#
*Complete

D. Bis/Tris Thrash

21 October

Training AM Session (6a)

A. Pink Loop

B1. 15 Cal Bike Sprint 
B2. Pullups
B3. Ring Dips
B4. DL - Shrugs - DL (10-20-10)
B5. Hollow Holds (60s)

C. Crossover

D. Mobility


Training PM Session (130p)

A. Build To A Heavy Triple Back Squat
*345#

B. 20 Rep Back Squat (Week 7)
*265

C. With A Partner (Team Punishment)
3 RFT
400m Run
10 C&J (155)
500m Row
Plank = Row Time (Top Of Pushup, Synchro)
*16:07 (Brent)

18 October

Training AM Session (6a)

A. 10m Bike (5,000m)

B1. 6 Pullups
B2. 5 Anderson Squats (135/165/215)
B3. 20 Ring Dips
B4. 10 KB DL - 20 KB Shrugs - 10 KB DL (1.5)
B5. Tricep Face Curls
B6. Kickbacks
Rest 3m, x3

C. Crossover

D. Mobility


Training PM Session (2p)

A. Strict Press, 5x5
*Complete @ 165#

B. Open Workout 20.2
20m AMRAP:
4 DB Thrusters (50)
6 T2B
24 DU's
*24 Rounds 

16 October

Training Session (115p)
A. Power Snatch Ladder
135-145-155-165-175-185-195-205
B. Dead’s
*315, 5x3
C. Max Complex Of
1 DL - 2 HSC - 2 1&1/4 FS - Jerk
*205-225-245
D. 3 RFT
Bee 🐝 Sting
25 Cal Row
30 Heavy SB
*6:41
E. BH Holds (150)
30-25-20-15-10-5 (SECONDS)
F. Biceps

G. Core

15 October

Training Session (115p)
A. Power Clean Double
275, 295x
B. Tabata
T2B - DU - Plate To OHD
8-35-9
C. The Great Fall
6 RFT
6 Yard HS Walk
8 pull-ups
10 Jerks (135)
*w/vest 9:14
D. Bench 5x5
*265

14 October

Training AM Session (6a)
A. Pink Loop

B1. 15 Cal Bike Sprint
B2. Pull-ups
B3. 20 Ring Dips
B4. DB Rows
B5. 60 Second Hollow

C. Crossover

D. Mobility

Training PM Session (130p)
A. Build To A Heavy Triple Back Squat
*355
B. 20 are Squat, Week 6
*255
C. Bike Sprints
Nightmare on Elm Street
25 Cals, rest 3:30, x4
*21-21-21-22

12 October

Training Session (7a)

IN TEAMS OF 3: 0:00 - 6:00 TEAM 800M SB RUN (30/20) W/REMAINING TIME: SYNCHRO AIR SQUATS (1 PERSON HOLDS SB) 6:00 - 14:00 TEAM MAX LOAD OF: 3 TNG CLEAN AND JERKS 15:00 - 21:00 1-2-3-4-5-6-7... POWER CLEAN FRONT SQUATS SYNCHRO T2B *SCALE T2B TO SYNCHRO KNEES RAISES (2:1) *135/85 22:00 - 28:00 MAX CAL ROW 1. RECORD AS 4 SEPARATE SCORES SCORE 1 IS TOTAL AIR SQUATS. SCORE 2 IS TEAM MAX LOAD OF TNG CLEAN AND JERK. SCORE 3 IS ROUNDS COMPLETED + PARTIAL REPS OF LADDER. SCORE 4 IS TOTAL CALS

*DID WITH SPENCER AS A TEAM OF 2
*68 AIR SQUATS
*265 - 245 (SPENCER)
*8+25 REPS
*165 CALS


B1. TRICEP PRESSDOWNS
B2. BARBELL SKULL-CRUSHERS
REST 2M, X2

11 October

Training AM Session (6a)

A. Pink Loop

B1. 10 Cal Ski Sprint
B2. 6 Strict Pullups
B3. 20 Ring Dips
B4. 5 Anderson Squats (115-165-195)
B5. Hammy DB Curls (35#)
B6. Bi's
Rest 3m, x3

C. Mobility

D. Crossover


Training PM Session (145p)

A. Press, 5x5
*Complete @ 155#

B. Open 20.1
10 RFT:
8 G2O (95)
10 BFB
*14:22

9 October

Training Session (130p)

A. Deadlift 5x3
*305#

B. For Time: 
40 Cal Bike Buy-In
Then: 
8 Rounds:
6 OHS (95)
7 T2B
8 Over The Bar Burpees
*10:41

C1. Banded Pressdowns
C2. HS Walks
Rest 1m, x3

D. Mobility

8 October

Training Session (130p)

A. Build To A Double PC
*275

B. Every 3m For 15m
3 TnG PC + 6 TnG Jerks + 1 TnG PC
*205#
Max Du's in remaining Time (50 Max Each Round)
*50 Each Round

C. 3 Rounds Each For Time
20 Cal Row
10 C2B Pullups
10 Jerks
30 Du's
*1:25 - 1:24 - 1:28
*4:17

D. Bench 5x5
*255

7 October

Training AM Session (6a)

A. Pink Loop Run

B1. 15 Cal Bike Erg Sprint
B2. 6 Strict Pullups
B3. 20 Ring Dips
B4. 15 Heavy Slamballs
B5. 15 DB Hammy Curls
B6. 20 Banded Tricep Pressdowns
Rest 3m, x3

C. Mobility


Training PM Session (1p)

A. Build To A Tough Triple
*345

B. 20 Rep Back Squat
*245

C. "Mash"
Tabata Mash
-Burpee Broad Jumps
-Bike Cals
-Wallballs
-Hang Power Cleans (135)
-Rest Stations
*51/52/52/51/50/50
*306 Reps

D. 20 Pullovers (Red KB)

5 October

Training (7a)

PART A (6M CAP): 100/60 CAL AIR BIKE BUY-IN *FOR EVERY SECOND BEHIND LEADERS, THAT IS THE PENALTY SERVED BEFORE STARTING PART C.
*1:45 (WITH BRENT AND LAMBO) REST 2M PART B: MAX CALS ON SKI IN 12M *IN ORDER TO SWITCH 1 PARTNER MUST COMPLETE BIG LAP RUN (2 RUN IF TEAM OF 4) OR 1 PARTNER MUST COMPLETE 20 SECOND HANG FROM BAR +15 HEAVY SWINGS + 15 PULLUPS *FOR EVERY CALORIE BEHIND LEADING MALE/FEMALE TEAM - THAT IS 1 SECOND PENALTY BEFORE STARTING PART C.
*226 CALS REST 2M PART C (13M CAP) 3 ROUNDS FOR TIME: 10 HANG SQUAT CLEANS (155/95) 20 JERKS (155/95) 30 YARD FROGGER 400M RUN (ALL RUN - 2 MUST BE BACK IN ORDER TO WORK)
9:55 (41 Second Penalty) 1. BOTH TIME PENALTIES APPLIED TO EACH TEAM BEFORE BEGINNING PART C. 2. WINNER OF PART C WINS THE WORKOUT.

4 October

Training AM Session (6a)

A. Pink Loop

B1. 15 Cal Bike Sprint
B2. 6 Pullups
B3. 20 Ring Dips
B4. 5 Anderson Squats (135/185/235)
B5. Banded Pressdowns
B6. 60 Sec Bicep Hold (55#)
Rest 3m, x3

C. Crossover

D. Mobility


Training PM Session (130p)

A. 5x5 Strict Press
*145/150/150/150/150

B. Every 2:00 For 20:00
Even: 500m Row
Odd: 12 Burpees To Target + 6 T2B (Max T2B Last Round For Tiebreaker)
*10+26

C. Strict Pullups OTM (10-1)

D. Weighted Step-ups
25 Each Side

2 October

Training (130p)

A. Deadlift, 5x3
*285#

B. Build To A Max Complex Of:
1 Squat Clean - 1 Hang Squat Clean - 1 Jerk
*280#

C. For Time
7 Wallballs
1 C&J (245#)
*6:07

D. Core Work

1 October

Training Session (115p)

A. Power Cleans, Build To A Tough Double
*285#

B. Class Progression
VOLUME WORK 20 SECOND BIKE @ AGGRESSIVE PACE REST 40 SECONDS 20 SECOND SKI @ AGGRESSIVE PACE REST 40 SECONDS 20 SECOND ROW @ AGGRESSIVE PACE REST 40 SECONDS 20 SECONDS OF ALT DB SNATCH (50/35) 40 SECONDS REST 60 SECONDS MAX DU'S
*113 - 107
*120 Reps REST 5M, X2

C. "Pennywise"
For Time:
60 Cal Row
30 Burpees To Target
*3:19 (5 Second PR)
*Row was 1:49

D. Bench, 4x5
*245 (Pause)

E. Tested ēvoFIT
5m EMOM
8 Cal Bike
Max Pushups In Remaining Time
*75 Pushups

Rest 3m

5m EMOM
15 Yard F/W BC
15 Yard Rev BC
Max SB In Remaining Time

*20 SB