31 December

Training Session (1p)

Every 2m For 40m

Min 0-2: 2 Trips Plate Push

*Add 1 Lap Every Round

*2 Synchro Plate Facing Burpees After Each Lap

Min 2-4: 30 Cal Ski

*Add 5 Cals/Round

Min 4-6: 30 T2B

*Add 5 Reps/Round

Min 6-8: 30 Cal Bike

*Add 5 Cals/Round

Min 8-10: 500m Row

*Stays The Same

*Complete (With Spencer)

30 December

Training Session (130p)

A. TnG Power Cleans; 4x5

*205 - 225 - 245 - 265

B. "FGB Style"

Min 1: Ski Cals

Min 2: Plyo Lunges

Min 3: Pull-Ups

Min 4: Hang Power Cleans (115)

Min 5: Seated SA KB Presses (Blue)

Min 6 Rest

4 Rounds

*151-148-138-137

*574 Reps

C. Bench "Death Race"

300# x10 Reps

*3-4-3

275# x 18 Reps

*4-4-4-4-2

250# x 24 Reps

*8-7-6-3

225# x 48 Reps

*7-5-5-5-5-5-5-5-6

*26:51

*Complete # of Reps in any # of sets desired. 

29 December

Training Session (1p)

A. Shankel Complex

*245/275/300

B. Every 3m For 15m

1 Squat Clean - 1 Front Squat - 1 Hang Squat Clean - 1 Jerk

*260 Across

28 December

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10

DB Triplet

C1. Belt Squats 

C2. Calf Work

Rest 2m, x3

D. Mobility

E. ēvoFIT Class

25M AMRAP 120 HELLO DOLLIES 100 SQUATS TO MEDBALL 80 MB RUSSIAN TWISTS (20/14) 60 STONE CHAIR WITH BICEP CURLS (REPS) 40 BOX STEP-UPS OR BOX JUMPS 20M UP-DOWN BROAD JUMP (TURF)

*1+120 Hello Dollies + 500m Ski *START WITH AND COMPLETE 8/4 CAL SKI BEFORE MAKING YOUR WAY TO THE NEXT MOVEMENT.

Training Session PM (130p)

A. Back Squats; 5x3

*255/265/285/305/325

B. Front Squats; 3x3

*235

C. Deadlifts; 5x1

*390

27 December

Training Session (330p)

A. Big Loop With Reagan

-1st Attempt (22:03)

-2nd Attempt (19:55)

26 December

Training Session (8a)

So much for 3 rest days:)

Jess' Birthday Workout

A1. Belt Squats

A2. Belt Marches

Rest 2m, x3

B1. Belt Squat S/L Squats

B2. 20 Weighted Push-Ups

Rest 2m, x3

C. EMOM For 10m

20 Yard Prowler Push

D1. Seated Military Press

D2. 20 Sissy Squats

Rest 2m, x3

E. Partner "Annie"

50-40-30-20-10

GHD Sit-Ups

DU's

F. "Flight Simulator"

10-20-30-40-50-40-30-20-10 

U/B DU's

*2:35

G. Axle Bar Curls

Rest 2m, x4

H. Concentration Curls

Rest 2m, x3

24 December

Training Session (1030a)

"12 Days Of Christmas"

1 (12/6) Cal Bike Sprint

2 DL (275)

3 Burpee Box Jumps (30")

4 T2B

5 Synchro Pogo Burpees

6 U/B Thrusters

7 U/B C&J

8 Heavy WB (30)

9 C2B Pull-Ups

10 Partner Push-Ups W/Clap

11 Plyo Lunges To Target

12 Trips Reverse Bear Crawl (10 Yard Trips)

*33:40

*With Phillip 

23 December

Training Session (130p)

A. Front Squats; 10x2 (1st Rep 1 Second In Hole)

*215/235/255/265/275/285/295/305/315(1)

B. Every 2m For 30m

Min 0:00 - 2:00

50 Yard Rev Bear Crawl

Min 2:00 - 4:00

20 Curls/20 Skull Crushers/20 CGBP (45)

Min 4:00 - 6:00

500m Ski

*Last Round, score for workout is final ski time

*1:27.9

22 December

Training Session (130p)

A. Bench; 6x4

Rep 1 @ 30X0

Rep 2 @ 03X0

Rep 3/4 Speed Reps

*245/255/275/285/300/300

B. With A Partner

20-2

Ski Cals (Each)

2-20

Bench (Combined)

*245 With Spencer

*25:48

C. 1,000 Cals For Time On Echo Bike

W/Phillip/DP/Spencer/Brent

*31:20

21 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. 2m Belt Squat Marches

D. Mobility

E. ēvoFIT Workout

PART 1 17M AMRAP 1K/800M ROW 50 GORILLAS WITH TORPEDO 50 TUCK-UPS

*2 Rounds

PART 2 3 ROUNDS FOR QUALITY 10-15 STRICT TORPEDO PRESS - EACH SIDE 20s HOLLOW HOLD OR 20 HOLLOW ROCKS 20 TORPEDO PULSE SQUATS

*Complete

Training Session PM (130p)

A. Back Squat; Build to heavy single

*375

B. Ski Tester

0:00 - 1:30 (35 Cals)

1:30 - 2:30 (55 Cals)

2:30 - 3:30 (85 Cals)

3:30 - 4:00 (100 Cals)

4:00 - 4:30 (125 Cals)

4:30 - 5:00 (150 Cals)

*Made it to 118 Cals at 4:30 Mark

C. "Easy Company"

Every 4m For 20m

16 Cal Bike

1 Round "DT" (155)

Max Rounds and Reps Of "Cindy"

*11+4

D. Deadlift; 5x3

*Complete at 365

19 December

Training Session (7a)

CLASS WORKOUT TEST:

3 STATIONS (9M STATIONS) STATION 1: 9M AMRAP PLATE PUSH SHUTTLE (0-5-0-10-0) 12 U/B HEAVY KBS 10/6 CAL BIKE *YOU GO - I GO FORMAT. *P1 DOES SHUTTLE, P2 DOES SHUTTLE, P3 DOES SHUTTLE, P1 DOES KBS, ETC. 1. SCORE IS COMPLETED ROUNDS. IF 3 PEOPLE FINISHED 12 ROUNDS. SCORE IS 12. 1 PLATE PUSH SHUTTLE COMPLETED BY 1 PERSON IS 1 REP. STATION 2: 4-8-12-16-20-24-28-32 SKI CALS SYNCHRO SQUATS (1 PERSON HOLDING SB) (ALL 3 WORKING) *ROUNDS COMPLETED + REPS 1. FINISHED ROUND OF 16 AND INTO ROUND OF 20 WOULD BE 16+ STATION 3: 9M AMRAP 8/5 CAL ROW 3 OTB BURPEES 6 STRICT PRESS OR 12 PUSH PRESS (95/65) 12 HPC (95/65) *YOU GO - I GO FORMAT *SCORE IS ROUNDS + REPS 1. SCORE IS COMPLETED ROUNDS. IF 3 PEOPLE FINISHED 12 ROUNDS. SCORE IS 12. 1 PLATE PUSH SHUTTLE COMPLETED BY 1 PERSON IS 1 REP.

B. Bench, 5-4-3-2-1

*5@255

*4@275

*3@295

*2@325

*1@350

18 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Mobility

D. ēvoFIT Class

EMOM FOR 25 MINUTES MIN 1: 4 TORPEDO JUMPING JACKS + 12/7 CAL SKI MIN 2: 4 TORPEDO JUMPING JACKS + 20M WALKING LUNGE WITH TORPEDO MIN 3 : 4 TORPEDO JUMPING JACKS + 20 INVERTED ROWS MIN 4: 4 TORPEDO JUMPING JACKS + 16 SINGLE LEG V-UPS WITH TORPEDO MIN 5: 4 TORPEDO JUMPING JACKS + 1 PLATE PUSH SHUTTLE (45/25) 1. ONE PLATE PUSH SHUTTLE = 15M PLATE PUSH + 15M REV. PLATE DRAG.

*Complete (Added 1 Cal To Ski Each Round + Added Torpedo To Plate + 3 Trips Lunges

Training Session PM (130p)

A. Class Workout

"Alternator"

1k Row

Then 4 Rounds:

21 Pullups - T2B - Pullups - T2B

15 WB

9 Jerks (155)

*11:07

16 December

Training Session (130p)

A. 16m EMOM

Min 1: 4 SB

Min 2: 4 Burpees + 20 DU's

Min 3: 4 DL (225)

Min 4: 4 Cal Bike

*Every Round, Increase by 4

*4/8/12/16

*Completed 16 Rounds

B. Accessory Work

Bis

Tris

Core

Bear Hugs

Rest 2m, x2

15 December

Training Session (130p)

A. Squat Cleans, 3x2,4x1

*260 For 3 Doubles, 290 For 4 Singles

*No Misses

B. 16 Rounds:

100m Run

10 Push-Ups

*9:18

C1. 10 Belt Squats (160#)

C2. 10 Lat Pulls

C3. 10 Strict Pull-Ups

Rest 2m, x3

14 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. ēvoFIT Workout

WITH A 29M RUNNING CLOCK: STATION 1 9M AMRAP 10 UP-DOWN STEP-UPS WITH TORPEDO 30 S/A FLOOR PRESS (15/SIDE) 30s ELBOW PLANK REST 1M STATION 2 9M AMRAP 20/15 CAL SKI 30s TORPEDO OHD HOLD 30 DEAD COCKROACH CRUNCHES WITH TORPEDO REST 1M STATION 3 9M AMRAP 20/15 CAL BIKE 30M BEAR CRAWL 30 BICYCLE CRUNCHES 1. TORPEDO WT. IS (30/20).

Training Session PM (130p)

A. Back Squat, 5x2

*350 For All

B. DL, 5x5

*345 For All

C. "The Great Fall"

6 Rounds For Time:

6 Yard U/B HS Walk

8 Pullups

10 Jerks (135#)

*6:20

D. Belt Squat

60 Second Stand

60 Second Step-Ups

Rest 2m, x3 (140#)

12 December

Training Session (7a)

Tested Class Workout

IN TEAMS OF 3: 0:00 - 7:00 2 ROUNDS (PASS/FAIL) BIG LAP SB RUN 40 YARD SYNCHRO FROGGER 10 SLAMBALLS (30/20) *IF YOU DON'T FINISH IN THE 7M CAP, 20 SECOND PENALTY AND THEN START THE NEXT AMRAP. ________________________________ 7:00 - 14:00 TEAM MAX AMRAP OF: 5 HEAVY WALLBALLS (30/16) 10 PUSH-UPS (2 WORKING) *SUB 5 SYNCHRO BURPEES (2 WORKING) 15 JERKS (155/95) *30 REPS PER ROUND *SCORE IS TOTAL REPS _________________________________ 15:00 - 22:00 1-2-3-4-5-6-7... POWER CLEAN (155/95) SYNCHRO POGO BURPEES (ALL 3) 8/4 CAL ROW EACH ROUND *155/95 *SCORE IS TOTAL CALS ROW'D __________________________________ 23:00 - 28:00 MAX CAL ROW *SCORE IS TOTAL CALS ROW'D 1. NO SCORE FOR PART 1.

11 December

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Workout

PART 1 FOR TIME WITH PARTNER 150/100 CAL ROW 100 WALLBALLS (20/14) 75 KBS + PARTNER STONE CHAIR (1.5/1 POOD) 50 BURPEES OVER KB (1.5/1 POOD)

*Did this With Milton (14:45) 1. CAP IS 18M. 2. ONE PARTNER IS IN A STONE CHAIR WHILE THE OTHER COMPLETES KBS. SWITCH AS NEEDED. PART 2 CORE FINISHER TABATA MASH WINDMILL SIT-UPS HEELS TO HEAVENS X3 ROUNDS

Training Session PM (130p)

A. Lunge Complex

BARBELL LUNGE COMPLEX RIGHT LEG F/W LUNGE - RIGHT LEG B/W LUNGE + LEFT LEG F/W LUNGE - LEFT LEG B/W LUNGE = 1 REP COMPLETE 5 REPS OF THIS COMPLEX REST 3M, X3

*95# For All B. "IceHouse"

EVERY 2M FOR 18:00 10/6 CAL BIKE 3 HANG POWER CLEANS 1. PARTNER UP AND SHARE BIKES/BARS 2. SCORE IS LOADS USED. 1 LOAD FOR 1ST 3 ROUNDS. CAN ADJUST LOAD FOR MIDDLE 3 ROUNDS AND FINALLY FOR FINAL 3 ROUNDS. 3. LOADS CAN'T CHANGE WITHIN ROUNDS 1,2,3 OR 4,5,6 OR 7,8,9. THEY CAN ONLY CHANGE AFTER ROUND 3 AND AFTER ROUND 6. 4. LOADS CAN STAY THE SAME FOR ALL 9 ROUNDS IF DESIRED. SCORE IS LOAD USED FOR EACH OF THE 3 ROUNDS SEGMENTS. 5. STAGGER HEATS BY 1M. PARTNERS MUST BE OFF BIKES BY 55 SECONDS OR CALS NEED TO GET SCALED. 6. IF ATHLETE MISSES ANY ROUND OF BIKE OR HANG POWER CLEANS, THEY GET A 0 FOR THAT 3 ROUND BLOCK. IF THEY HAVE TO DROP WEIGHT WITHIN A 3 ROUND SEGMENT, THEIR SCORE IS 0 FOR THAT SEGMENT.

*245-265-270 (30# PR From Last Year)

9 December

Training Session (130p)

A. 1m Work - 90 Seconds Rest

3 DL (275)
5 OTB Burpees
Max T2B
*Continue Until 80 T2B
*7:59 (28/46/63/80)

B. Bench Drop Sets

245x6-10 Into 135+Banded yellow Kb's

10 Plyo Push-Ups Into 245x6-10 Into 135+ Banded yellow Kb's

10 Plyo's Into 245x4-8 Into 135+ Yellow KB's Into 135

*Complete

8 December

Training Session 130p

A. Squat Cleans

*3@265/3@265/2@275

B. Push Jerk/Split Jerk

*245/245/245/265/265

C. "Oval Office"

60 Cal Bike

50 WB

40 Alternating DB Snatch

30 Power Cleans

20 Burpees To Target

10 Thrusters

*135

*11:45 (1m PR)

7 December

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 15 Rev Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Bis/Shoulders

D. Mobility

E. ēvoFIT Class Workout

25M AMRAP STATION 1: 1 ROUND 50 WALL TAPS 50 WALLBALLS 50 LATERAL LUNGE JUMPS DIRECTLY INTO STATION 2: 2 ROUNDS 9 UP-DOWNS WITH TORPEDO 15 TORP FRONT RAISES 21 PLYO CHEST PRESS 27 BICEP CURLS DIRECTLY INTO STATION 3: 20/12 CAL BIKE OR SKI REST 1M X2

*2 Rounds

Training Session PM (130p)

A. SQUATS, 3X3 @ 340#

*COMPLETE

B. "THE OFFICE"

WITH A 15M CLOCK 0:00 - 3:00 ROW 500/400M W/REMAINING TIME: MAX JERKS @135/85

*37 REPS 1M REST 4:00 - 7:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX DU'S (1 REP FOR EVERY 10 DU'S)

*111 REPS 1M REST 8:00 - 11:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX FRONT SQUATS *23 REPS 1M REST 12:00 - 15:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX OTB BURPEES

*24 REPS

*TOTAL OF 96 REPS

1. SCORE IS TOTAL JERKS + DU'S (1 REP FOR EVERY 10) + FRONT SQUATS + OTB BURPEES. 2. FOR BIGGER CLASSES, PUT 2 SKI'S OUT AND HAVE 2 OR 4 PEOPLE ALTERNATE B/W ROW/SKI. 3. IF STILL NOT ENOUGH ROWERS, PUT FASTEST ROWERS TOGETHER AND HAVE THEM STAGGER BY 2M.

C. DEADLIFTS

6X1 @ 315#

5 December

Training Session (7a)

A. Every 4:00 For 40:00
55 Cal Ski/Bike
*Must Ski First Then Bike Remaining Cals
*Up to you how many cals you ski. 
*Whatever you do for R1, it must be the inverse for R2. 
20 Alt DB Snatches (50/35)
*Final Round is AMRAP Rounds + Reps In 4m Window

*1+4 Cals
*Andy/DP/Steve

4 December

Training Session AM (530a)

A1. GHD's x20

A2. Back Extensions x15

A3. Reverse Hypers x15

Rest 2m, x2

B. KB Triplet, 10-20-10 (70#)

C. Mobility

D. ēvoFIT Class

25m Amrap

Max Meters Rowing

*Starting With and every 5m Complete:

10 Burpees Over The Rower

200m Run (Both Run)

*1st Partner back from the run can begin rowing without 2nd person being back yet. 

*4,708 Meters (W/Joe)

Training Session PM (115p)

A. Bench, 5x5

*255/275/305/305/315(-1)

B. Skull Crushers

*25/25

C. Push-Ups

1-8-1

2 December

Training Session (1p)

PARTNER DAY TOURNAMENT ROUND 1: 7M AMRAP: 4 POWER CLEANS (135/85) 8 SYNCHRO BFB 12 HEAVY KBS

*6+6

REST 5M ROUND 2: 7M AMRAP: 20/10 BIKE 20 YARD BURPEE BROAD JUMP *BURPEE BROAD JUMP IS 2 REPS. 10 YARDS = 1,

*5+21 REST 5M ROUND 3: 7M AMRAP: LADDER (3/3-6/6-9/9-12/12-ETC) THRUSTERS (115/75) T2B

*18+39 REST 2M ROUND 4: 7M AMRAP: 50/30 ROW 100 DU'S (250 SINGLES) 50 C2B/CHIN OVER PULLUPS MAX CAL ROW WITH REMAINING TIME

*53 Cals

*Completed With Aggie

1. EACH WORKOUT WILL BE SCORED SEPARATELY. IF YOU FINISHED 5TH IN THE 1ST WORKOUT, YOU WOULD GET 5 POINTS. LOWEST TOTAL POINTS WINS.

1 December

 Training Session (115p)

A. Squat Cleans, 3x2,3x3

*260 For 3x2

*275 For 3x3 (Stopped After 2nd Rep on Final Set)

B. Every 3m For 18m

Even: 

500m Ski + 10 Jerks (135)

*Complete

Odd:

30 Cal Bike + 10 SB (30)

*Complete

30 November

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Class

Every 2m For 24 Minutes

STATION 1 4 LAP SHUTTLE RUN (TURF) 10s HOLLOW HOLD 20 S/L V-UPS STATION 2 10M BEAR CRAWL + 10M REV BEAR CRAWL 10/6 CAL BIKE 10M BEAR CRAWL + 10M REV BEAR CRAWL RX+ 15/10 CALS STATION 3 10/6 CAL SKI 15 KB HIGH PULLS (1.5/1 POOD) RX+ 15/10 CAL SKI STATION 4 45s TORPEDO BICEP HOLD AT °90 (30/20) 10 CURL TO PRESS RX+ 15 CURL TO PRESS

Training Session PM (115p)

A. Back Squat, 5x3

*340#

B. Deadlift, 5x1

*370

C. CrossFit Class Workout

"DOUBLE JEOPARDY" 0:00 - 8:00 COMPLETE 1 ROUND 10 PLYO LUNGES 10 PLYO LUNGES 20 MB BOX STEP-OVERS (20/14) 10 PLYO LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 10 PLYO LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 40 SA SEATED KB PRESSES (1.5/1) AT 10:00 MARK 1 ROUND FOR TIME: *FOR EVERY REP SHORT OF COMPLETING 1 ROUND DURING 0:00 - 8:00, YOU HAVE A 1 SECOND PENALTY BEFORE STARTING "FOR TIME" ROUND. 10 SWITCH LUNGES 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 40 SA SEATED KB PRESSES (1.5/1)

*2 Reps Short On Part 1

*17:57 1. SCORE IS TIME ON THE CLOCK WHEN FINISHED WITH 1 ROUND FOR TIME. 2. CAP IS 19 MINUTES.

28 November

Training Session (7a)
A. Class Workout
TEAM OF 3 OR 4
30M AMRAP:

BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
3 BOX JUMPS (30/24) OR 3 BURPEE BOX STEP-UPS
3 HANG SQUAT CLEANS EACH (115/75)
3 HEAVY SWINGS EACH
3 CAL ROW EACH
--------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
6 BOX JUMPS (30/24) OR 6 BOX JUMPS/STEP-UPS
6 HANG SQUAT CLEANS (115/75)
6 HEAVY SWINGS
6/4 CAL ROW EACH
------------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
9 BOX JUMPS (30/24) OR 9 BOX JUMPS/STEP-UPS
9 HANG SQUAT CLEANS (115/75)
9 HEAVY SWINGS
9/6 CAL ROW EACH
------------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
12 BOX JUMPS (30/24) OR 12 BOX JUMPS/STEP-UPS
12 HANG SQUAT CLEANS (115/75)
12 HEAVY SWINGS
12/8 CAL ROW EACH
--------------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
15 BOX JUMPS (30/24) OR 15 BOX JUMPS/STEP-UPS
15 HANG SQUAT CLEANS (115/75)
15 HEAVY SWINGS
15/10 CAL ROW EACH

*Team of 2 With Besser

*4+40 Hang Squat Cleans

B. Bench, 10x3

*255x1/265x2/285x2/300x5

27 November

Training Session (10a)

Jumped In Group Class

"Cranberry Lungs"

30m EMOM

Min 1: 40 Yard Reverse Bear Crawl

Min 2: 14 Cal Row

Min 3: 12 Heavy Slamballs (50)

Min 4: 12 T2B

Min 5: 4 Plyo Lunges + Max Cal Bike

Min 6: Rest 

1. Score is total Cals On Bike

2. 30/28/26/24/26 (134 Cals)

B. Front Squat Tempo (23X3)

2 Sets of 3

*225/225

26 November

Training Session (7a)

"2020 FRIED TURKEY" 800M SLAMBALL RUN OR 80/60 CAL BIKE (70 With Jess) 750M/600M ROW (675 With Jess) 21 S2O (155/95) 21 SYNCHRONIZED BFB 800M SLAMBALL RUN OR 60/40 CAL BIKE (50 With Jess) 1,500/1K ROW (1,250 With Jess) 15 S2O (185/105) 15 SYNCHRONIZED BFB 400M SLAMBALL RUN OR 40/20 BIKE (30 With Jess) 2K/1,500M ROW (1,750 With Jess) 9 S2O (205/115) 9 SYNCHRONIZED BFB *27:01

1. TEAMS OF 3 OR RX+ IS A TEAM OF 2 2. CO-ED TEAMS DO 70/50/30 CALS AND SPLIT DIFFERENCE ON ROW DISTANCES.

25 November

Training Session (130p)

A. Class Workout

20m EMOM
Min 1: 15 Yard Burpee Broad Jump
Min 2: 7 SB Step-Ups (50)
Min 3: 40 Second Hang
Min 4: 40 Du's
Min 5: 1 Burpee + Max Cal Ski
*30/29/31/31
*121 Cals

B. Accessory Work
KB Presses - KB Rows - Hollow Hold on Boxes

24 November

Training Session (130p)

A. Power Clean, 2x3, 3x3
*245/245/265/265/265

B. Push Jerk - Split Jerk
*175/195/215/235/235

C. Class WOD
3m Amrap
450m Row
4 Bar Muscle-Ups
Max Thrusters In Remaining Time
Rest 2m, Repeat Until 30 Thrusters Completed
*7:03 (26/4)

D. 2m For Max Distance With 90# DB's
*225 Meters (No Drops)

23 November

Training Session AM (520a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. ēvoFIT Workout

Part 1 (12m Amrap)
5-10-15-20-25-30-35
Row Cals
Gorilla's
W/M Sit-Ups
*25+25 Cals

Part 2 (12m Amrap)
5-10-15-20-25-30
Wallballs
KB SDLHP (1.5)
150m Ski After Each Round
*30

Training Session PM (130p)

A. Back Squats, 5x3
*320# For All

B. Deadlifts, 5x3
*335 For All

21 November

Training Session (7a)

A. Every 4m For 32 Minutes

2m Max Cal Bike - Ski - Row
Then Must Complete In Remaining Time
6 Synchro Burpees (All Working)
12 Synchro KB (2 Working)
18 Heavy Slamballs (1 Working)

*66/64/55
*63/63/58
*60/60
*489 (Team of Two With Bess)

20 November

Training Session (115p)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. Pink Loop (1.25 Mile Run)

E. For Time

Training Think Tank Workout

3 Rounds
5 T2B
10 Bench (95#)

Then: 
3 Rounds
6 T2B
8 Bench (135#)

Then: 
3 Rounds
7 T2B
6 Bench (185#)

Then: 
3 Rounds
8 T2B
4 Bench (225#)

Then: 
3 Rounds
9 T2B
2 Bench (245#)

Then: 
3 Rounds
10 T2B
1 Bench (265#)
*16:21 (Failed my last rep of 265 trying to go sub 16m like an IDIOT...)

F. Back Work
30 Work - 30 Rest
150 Big Red BH Hold
150 Black BH Hold
100 BH Hold
70 BH Hold
Right Into
35 Work - 25 Rest
150 Big Red BH Hold
150 Black BH Hold
100 BH Hold
70 BH Hold
Right Into
40 Work - 20 Rest
150 Big Red BH Hold
150 Black BH Hold
100 BH Hold
70 BH Hold
*Pretty Terrible

18 November

 Training Session (130p)

A. Class Workout
"Super Total"
46m To Find: 
Back Squat, 10 - 8 - 6 - 4 - 2
*315/330/340/350/360

Press, 10 - 8 - 6 - 4 - 2
*155/170/180/195/205

TnG PC, 4 - 3 - 2 - 1
*265/280/295/305/315

*4065#

17 November

Training Session (130p)

A. Squat Cleans
245x3,3 - 265x2,2,2

B. Split Jerks, 5x3
265 For All

C. Class WOD
10 OTB Burpees
20 SDLHP (115)
30 Superman Push-Ups
40 Cal Bike
30 Superman Push-Ups
20 SDLHP
10 OTB Burpees
*7:04

16 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. ēvoFIT Class

FIGHT GONE BAD MIN 1: 7/4 CAL BIKE + AMRAP BURPEES MIN 2: 20s PULSE SQUATS + AMRAP AIR SQUATS TO MEDBALL MIN 3: 20s HOLLOW HOLD + AMRAP TUCK-UPS MIN 4: 20s DEADHANG + AMRAP HANGING KNEE TUCKS MIN 5: 100M RUN + AMRAP SLAMBALLS (30/20) MIN 6: REST REST 3M PART 2 STRENGTH WORK: 3 ROUNDS FOR QUALITY 12 S/A SHOULDER PRESS IN LUNGE - EACH SIDE 12 S/A UPRIGHT ROW - EACH ARM 20 LYING HIP ABDUCTIONS - EACH SIDE

Training Session PM (130p)

A. Squats, 5-4-3-3 *All @ 315#

B. Deadlift, 5x5 @ 70% *315# For All

C. Class Workout "THE END OF DAYS" 3M AMRAP 25 CAL ROW (LADIES 15) 15 T2B 5 BURPEES TO HIGH TARGET MAX REPS KBS (2/1.5) REST 1M 3M AMRAP 25 CAL SKI (LADIES 15) 15 OVER THE BOX JUMPS 5 BAR MUSCLE-UPS OR 15 PULLUPS MAX REPS 10 YARD SHUTTLES *36/17/29/14 *96 Reps REST 1M, X2

13 November

Training Session (930a)

Hotel Workout In Vail
*Supersets of Bis/Tris - Shoulders/Back - Core/Legs

11 November

Training Session (130p)

A. Bench, 10x10 @ 225#

*8 Sets of 10, tried for 20 on my 9th set and failed 18. 

B. 100 Cal Bike, EMOM and beginning with 20 DU's

*6:54

C. 30 Seconds On/30 Seconds Off, Medball Wrestling

*6m With 4 People

10 November

Training Session (130p)

A. Squat Clean - Hang Squat Clean
*245/245/265/265/265

B. Clean Pulls 
*305/305/305

C. Class WOD
15m EMOM
Min 1: 15 Cal Row

Min 2: 8/8 SA KB Push Presses

Min 3: Max Cal Ski (2 Burpees Pre and Post)
*27/25/25/24/28
*129 Cals

D. 245 Push-Ups (Team Of 4)

9 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. DB Triplet 10-20-10

C. Shoulders

D. Mobility

E. ēvoFIT Class
FOR TIME WITH A PARTNER 400M RUN (BOTH RUN) 100 S/A THRUSTERS TO MEDBALL 80 TUCK-UPS 60 1-ARM HANG SNATCH WITH TORPEDO 40 BURPEES OVER TOPREDO 400M RUN (BOTH RUN) 40 BURPEES OVER TORPEDO 60 1-ARM HANG SNATCH 80 TUCK-UPS 100 TORPEDO SQUATS TO MEDBALL 400M RUN (BOTH RUN) RX+ 100 SINGLE ARM THRUSTERS ON THE BACK END 1. HEELS AND HANDS RETURN TO THE GROUND AFTER EACH TUCK-UP. 2. TORPEDO WEIGHT IS (30/20). 3. 28M CAP.

*26:01 With Harp

Training Session PM (130p)

A. Back Squat, 5x4 *315 For All

B. 1RM Deadlift, Hook *425

7 November

Training Session (730a)

A. Class WOD

WORKOUT 1: FOR TIME (12M CAP) 30-25-20-15-10-5 T2B BURPEES TO TARGET BIKE CALS 1. LADIES CALS ARE 20-20-10-10-5-5 2. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH A 18M CLOCK COUNTING DOWN ROW 2,500/1,750M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO AIR SQUATS (2 WORKING) 30 SYNCHRO PUSH-UPS (2 WORKING) 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW *With Andy

6 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Rev Hypers
Rest 2m, x2

B. Deadlift DB Triplet

C. Mobility

D. ēvoFIT Class
3 Rounds
1m Ski
1m Rest
1m Bike
1m Rest
1m Thrusters
1m Rest
*Ski (27/27/26) - Bike (25/25/26) - Thrusters (28/26/25)

Rest 3m

55 Pushups
50 Torpedo Skull Crushers

Training Session PM (130p)

A. Bench, 5x5
*255/270/285/295/310(-1)

B. Every 5m For 25m 
20 Cal Bike Sprint
5-4-3-2-1 
Power Cleans
*225/245/265/285/305

C. 30 Seconds On/30 Seconds Off For 3 Rounds
150# BH Hold
30 Seconds Rest
100# BH Hold
30 Seconds Rest
70# BH Hold
30 Seconds Rest
50# BH Hold
x3

4 November

Training Session (130p)

A. 15m Bike Erg

B. 10m Ski

C. 10m Bike Erg

D. Bis/Tris

3 November

Training Session (130p)

A. 3 Position Power Clean
*Build to 225# for 4 Sets

B. Class WOD
"Super Tuesday"
17M Amrap:

"SUPER TUESDAY" AS MANY ROUNDS AND REPS AS POSSIBLE IN 17M 10 CAL SKI/ROW 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 40 RUSSIAN SWINGS (1.5/1) 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 50 SDLHP (75/55) 40 RUSSIAN SWINGS (1.5/1) 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW *8+29 Reps 1. LADIES MUST STRICT PRESS 1ST 10 REPS AND THEN CAN PUSH PRESS FINAL 10 REPS OF EACH SET OF 20. 2. STAGGER INTO TWO HEATS IF NEEDED. START 2ND HEAT WHEN 1ST HEAT FINISHES ROUND 2.

2 November

Training Session AM (515a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B1. DB Split Squats (35#) x10 Each Leg
B2. Tricep DB Pulses x40
Rest 2m, x3

C. Mobility

D. ēvoFIT Class
8M STATIONS REST 2M B/W STATIONS STATION 1 AMRAP 21/15 CAL ROW 15 KB HIGH PULLS (1.5/1 POOD) 9 GORILLAS STATION 2 AMRAP 21 SHOULDER TO SHOULDER TORPEDO PRESS 15 TORPEDO JUMPING JACKS 9 BURPEES OVER TORPEDO *TORPEDO WT. (30/20) STATION 3 AMRAP 21 BENTOVER ROWS WITH PLATE 15 PLATED BACK SQUATS 9 CAL SKI *PLATE WT. (45/25)

Training Session PM (130p)

A. Back Squats, 5x5 *295 Rest 3m B/W

B. 10 Rounds 1m work, Rest 2m 3 Thrusters @ 185# 6 Over The Bar Burpees Max C2B In Remaining Time *2 Rounds and then lat/scap hurt so switched to DBall OT Shoulder (100#)

31 October

Training Session AM (645a)

30M EMOM (TEAM OF 3): MIN 1: 10 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 SYNCHRO BURPEES 15 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 10 SYNCHRO BURPEES 20 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 10 SYNCHRO BURPEES 25 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 10 SYNCHRO BURPEES 30 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 10 SYNCHRO BURPEES MIN 2: 23/15 CAL SKI MIN 3: 15 C2B/CHIN OVER + 10 SYNCHRO BURPEES 16 C2B/CHIN OVER + 10 SYNCHRO BURPEES 17 C2B/CHIN OVER + 10 SYNCHRO BURPEES 18 C2B/CHIN OVER + 10 SYNCHRO BURPEES 19 C2B/CHIN OVER + 10 SYNCHRO BURPEES MIN 4: 23/15 BIKE CAL MIN 5: 12 HEAVY SB + 10 SYNCHRO BURPEES 13 HEAVY SB + 10 SYNCHRO BURPEES 14 HEAVY SB + 10 SYNCHRO BURPEES 15 HEAVY SB + 10 SYNCHRO BURPEES 16 HEAVY SB + 10 SYNCHRO BURPEES MIN 6: REST 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. Bench, 10 Reps Rest 3m, x5 *185/225/240/255/275(PR)

30 October

Training Session AM (515a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C1. Sand Dune Marches
C2. Muscle Clean and Press
Rest 2m, x3

D. Mobility

E. ēvoFIT Class

12 Rounds For Time With A Partner
You Go - I Go
5 Burpees
12 Cal Bike
200m Ski 
*17:52 (W/Harper)

Training Session PM (130p)

A1. Front Rack Lunges (10/8/6/4/2 Each Leg)
*135/135/135/185/225/225
A2. 20 Plyo Lunges After Each Set
*Complete

B1. Push Press, 5 Reps
*165/185/205/215/215
B2. Seated SA KB Presses, 10 Each Side
*Blue/Blue + Yellow
Rest 2m, x5

C1. Bent Over BB Row
*165 For All
C2. 5 Pull-Ups, 5 Sec Negative
*Complete
*Rest 2m, x3

28 October

Training Session (130p)

A. "Iron Breakfast"
EMOM For 15m
Min 1: 8 DL
Min 2: 4 PC
Min 3: 2 SC
*265 (Last year was 255#)

B. 15m Amrap
8 Skull Crushers - 16 CGFP (105)
8 BB Curls

C. 30-20-10
KB Oblique Crunches
Plank Hip Taps

D. Max Hang From Bar
*2:05

27 October

Training Session (130p)

A. For Time: 
500/400m Row
10 T2B
10 Burpee Over The Rower

Rest 4m

500/400m Row
10 T2B
10 Burpee Over The Rower

Rest 2m

500/400m Row
10 T2B
10 Burpee Over The Rower

Rest 1m

500/400m Row
10 T2B
10 Burpee Over The Rower

*16:37

B. 10-1
Heavy KB High Pulls (102#)
Strict Press (105#)

26 October

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 15 Rev Hypers
Rest 2m, x2

B. Mobility

C. For Time:
20-2 Bike Erg
10-1 Back Squats (185)
10-1 Wide Strict Pull-Ups

D. Sand Dune High Steps (Ankle Weighted)
*100-80-80

Training Session PM (130p)

A. Back Squats, 8-8-6-6-5
*275 For All

B. Class WOD
*Left Calf Blew Up 1/2 Way Thur, Stopped

24 October

Training Session (7a)

A. Tested Class Workout

3 Rounds For Time:
1k Ski
25 Synchro Burpee Pull-Up Complex
50m Reverse Bear Crawl
100 DU's
*Begins with and every 6m Complete Big Lap Run

*27:55 (Andy/Jess)

B. Bench, 5x5
*235/255/275/290/300(PR)

23 October

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 18 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Class

For Time With A Partner
140 Cal Row
Then: 
2 Rounds:
10 Torpedo Twists
20 DOIU Over Torpedo
30 S/L V-Ups W/Torpedo
200m Gun Walk - Torpedo OHD Carry

Then: 
140 Cal Row

*19:42 With Ginny

Training Session PM (130p)

A. 3 Rounds For Time With A Partner
60 WB
40 KBS (2)
20 PC (135-155-185)
10 PJ (135-155-185)
*12:52

21 October

Training Session (130p)

A. Press Medley (1 Press - 2 PP - 3 PJ)
*Score is 3 heaviest loads
*205/215/225 (645)

B. EMOM for 20m
8 Cal Bike
8 T2B
8 SDLHP (115)
40 DU's

10 - 50
12 - 60 
14 - 70
16 - 80

*20 Rounds

20 October

Training Session (130p)

A. 50-40-30-20-10
Bike Cals 
Bench (135/155/185/205/225)
*25:12
(30/20) - (13/12/8/7) - (8/8/8/6) - (9/7/4) - (6/3/1)

19 October

Training Session AM (5a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Rev Hypers
Rest 2m, x2

B1. Heavy BB Curls x5
B2. DB Tricep Ext Into Cable Curls x20/10

C. 10-20-10 DB Triplet

D. Mobility

E. ēvoFIT

10 Burpee Box Jumps (24)
20 W/M Sit-Ups

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext
40 Cal Bike/Ski

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext
40 Cal Bike/Ski
50 Plyo Lunges

*1+10/20

Training Session PM (130p)

A1. Back Squat Triple
*225/275/305/335/345/345

Rest 20 Seconds

A2. DL Single
*225/315/345/375/405/425

B. 12m Amrap
18 HPC (95#)
18 Push-Ups
*7+2 HPC

17 October

Training Session (7a)

A. 

WITH A TEAM OF 3: 12M EMOM: MIN 1: SKI CALS 25/15 CALS MIN 2: BIKE CALS 25/15 CALS MIN 3: ROW CALS 25/15 CALS

*Complete 1. 1 PERSON ON MACHINE. OTHER 2 PARTNERS CAN DO SYNCHRO POGO FACING BURPEES TO REDUCE # OF CALORIES EACH MINUTE. 2. FOR EXAMPLE, IF MINUTE ONE, YOU ONLY WANTED TO SKI 20 CALS THAT MINUTE, 2 PARTNERS WOULD HAVE TO COMPLETE 5 SYNCHRO POGO BURPEES DURING THAT MINUTE ALONG WITH COMPLETING 20 CALS ON THE SKI. 3. SCORE IS ROUNDS COMPLETED, TOTAL ROUNDS. PERFECT SCORE IS 12. REST 2M EVERY 2M FOR 12M EVEN: MUST COMPLETE 50 CALS USING ANY MACHINES DESIRED. ONE PERSON WORKING AT A TIME. ODD: 2 ROUNDS: 5-3-1 TNG CLEAN AND JERK (135/85) HEAVY SLAMBALLS (50/30)

*Complete

1. SCORE IS ROUNDS COMPLETED, 12 IS PERFECT. REST 2M EMOM FOR 6M CHOOSE 1 MACHINE AND CHOOSE 1 CALORIE COUNT TO COMPLETE EVERY ROUND.

*20 Cals (Bike) *Total Score of 38 Reps 1. EVERY MINUTE BEGINS WITH 4 SYNCHRO BURPEES 2. WITH REMAINING TIME, MUST HIT THAT NUMBER THAT WAS SELECTED BEFORE WORKOUT STARTED. 3. MUST HIT THE SAME NUMBER FOR ALL 6 MINUTES. IF YOU MISS YOUR NUMBER, TAKE YOUR LOWEST CALS COMPLETED AND CUT IT IN HALF, THAT IS YOUR SCORE. 4. TOTAL SCORE IS # OF ROUNDS OUT OF 12 FOR PART 1 + # OF ROUNDS OUT OF 6 FOR PART 2 + SCORE FOR PART 3 WHICH IS THE CALORIE NUMBER CHOSEN OR HALF OF THE LOWEST CALS COMPLETED IF FAILED.

16 October

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. Pink Loop

C. 10-20-10 DB Triplet

D. Mobility

E. ēvoFIT Class
For Time:
50 Burpees
100 Hang Snatch (30)
400m Run
100 Torpedo Front Squats 
300m Run
100 Mountain Climbers
200m Run
50 Burpees
*21:52

Training Session PM (130p)

A. Deadlift, 10x3
*275/275/305/305/315/315/335/335/355/355

B. 30 Thrusters For Time @ 185#
*2:25