Training Session (1p)
Total Pageviews
Thursday, December 31, 2020
31 December
Wednesday, December 30, 2020
30 December
Training Session (130p)
Tuesday, December 29, 2020
29 December
Training Session (1p)
Monday, December 28, 2020
28 December
Training Session AM (5a)
Sunday, December 27, 2020
Saturday, December 26, 2020
26 December
Training Session (8a)
Thursday, December 24, 2020
24 December
Training Session (1030a)
Wednesday, December 23, 2020
23 December
Training Session (130p)
Tuesday, December 22, 2020
22 December
Monday, December 21, 2020
21 December
Training Session AM (530a)
Saturday, December 19, 2020
19 December
Training Session (7a)
Friday, December 18, 2020
18 December
Training Session AM (530a)
Wednesday, December 16, 2020
16 December
Training Session (130p)
Tuesday, December 15, 2020
15 December
Training Session (130p)
Monday, December 14, 2020
14 December
Training Session AM (530a)
A1. 20 GHD's
Saturday, December 12, 2020
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.
Friday, December 11, 2020
11 December
Training Session AM (520a)
Wednesday, December 9, 2020
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)
Tuesday, December 8, 2020
8 December
Monday, December 7, 2020
7 December
Saturday, December 5, 2020
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
Friday, December 4, 2020
4 December
Wednesday, December 2, 2020
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.
Tuesday, December 1, 2020
1 December
Training Session (115p)
Monday, November 30, 2020
30 November
Training Session AM (520a)
Saturday, November 28, 2020
28 November
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
Friday, November 27, 2020
27 November
Thursday, November 26, 2020
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.
Wednesday, November 25, 2020
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
Tuesday, November 24, 2020
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)
Monday, November 23, 2020
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
Saturday, November 21, 2020
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)
Friday, November 20, 2020
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
Wednesday, November 18, 2020
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#
Tuesday, November 17, 2020
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
Monday, November 16, 2020
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
Friday, November 13, 2020
13 November
Training Session (930a)
Hotel Workout In Vail
*Supersets of Bis/Tris - Shoulders/Back - Core/Legs
Wednesday, November 11, 2020
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
Tuesday, November 10, 2020
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)
Monday, November 9, 2020
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
Saturday, November 7, 2020
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
Friday, November 6, 2020
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
Wednesday, November 4, 2020
Tuesday, November 3, 2020
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.
Monday, November 2, 2020
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#)
Saturday, October 31, 2020
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)
Friday, October 30, 2020
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
Wednesday, October 28, 2020
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
Tuesday, October 27, 2020
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#)
Monday, October 26, 2020
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
Saturday, October 24, 2020
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)
Friday, October 23, 2020
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
Wednesday, October 21, 2020
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
Tuesday, October 20, 2020
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)
Monday, October 19, 2020
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
Saturday, October 17, 2020
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.
Friday, October 16, 2020
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