Training Session (7a)
IN TEAMS OF 3
1M MAX CALS ON BIKE
MEN
>=25 = 5 TnG PC (115)
18-24 = 5 TnG PC + 5 HEAVY KBS
<18 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET
WOMEN
>14 = 5 TnG PC (75)
10-13 = 5 TnG PC + 5 HEAVY KBS
<10 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET
X7 ROUNDS TOTAL (AS A TEAM)
1M MAX CALS ON ROWER
MEN
>=25 = 5 TnG PC (115)
18-24 = 5 TnG PC + 5 HEAVY KBS
<18 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET
WOMEN
>14 = 5 TnG PC (75)
10-13 = 5 TnG PC + 5 HEAVY KBS
<10 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET
X7 ROUNDS TOTAL (AS A TEAM)
REST 2M
CASH-OUT
TEAM 100 YARD LUNGE.
*SINGLE FILE. MUST BE IN PERFECT SYNCHRO
*EVERY BREAK, LAST PERSON IN LINE IS THE STARTING POINT.
*With James and Jeff (28:41)
1. P1 DOES MAX CALS IN 1M ON BIKE. WHEN FINISHED IN THE MINUTE, AT THAT POINT, GETS OFF AND COMPLETES WHATEVER WORK REQUIRED BY THE NUMBER OF CALS COMPLETED.
2. EACH TEAM HAS TO COMPLETE 7 SPRINTS FOR EACH BIKE THEN ROW.
3. NO REST ONCE BIKE WORK IS COMPLETED, GOES RIGHT TO THE ROW.
4. IF ATHLETE GETS TARGET CALS BEFORE A MINUTE, STILL HAVE TO WAIT UNTIL THE MINUTE IS UP BEFORE GETTING OFF.
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Saturday, February 29, 2020
Friday, February 28, 2020
28 February
Training AM Session (6a)
A. 8m Bike Erg
B1. Back Ext
B2. GHD's
Rest 2m, x2
C1. DB DL/Shrugs/DL
C2. BB Shrugs
Rest 2m, x2
D1. Bis
D2. Tris
E. Mobility
F. Crossover
Training PM Session (130p)
A. Muscle Snatches, 4x4
*95/95/95/115
B. Box Squats, Build To A Heavy 5
*185/225/245/265/275/285
C. Strict Press, 4x10
*95/115/115/115
D. Class WOD
20m AMRAP
"The Haul"
20 Cal Row/Ski
20 S2O (155)
20 T2B
50 DU's
*4+31 Reps
A. 8m Bike Erg
B1. Back Ext
B2. GHD's
Rest 2m, x2
C1. DB DL/Shrugs/DL
C2. BB Shrugs
Rest 2m, x2
D1. Bis
D2. Tris
E. Mobility
F. Crossover
Training PM Session (130p)
A. Muscle Snatches, 4x4
*95/95/95/115
B. Box Squats, Build To A Heavy 5
*185/225/245/265/275/285
C. Strict Press, 4x10
*95/115/115/115
D. Class WOD
20m AMRAP
"The Haul"
20 Cal Row/Ski
20 S2O (155)
20 T2B
50 DU's
*4+31 Reps
Wednesday, February 26, 2020
26 February
Training Session (130p)
A. Power Clean, 6 TnG OTM For 5m
*155 For All
B. 1-1-1, x3 Waves (Power Cleans)
205-235-255
215-245-265
225-255-275
C. Class WOD
3k Row
"ALTER EGO" WITH A 17M CAP 3K/2,500M ROW FOR MEN: STARTS WITH AND AT 500M 10 DL @ 185# AT 1K AND 1,500M MARK 8 DL @ 225# AT 2K AND 2,500M MARK 6 DL @ 275# AT 3K, WORKOUT ENDS WITH 4 DL @ 315# FOR WOMEN: STARTS WITH AND AT 500M 10 DL @ 125# AT 1K, 1,500M AND 2K 8 DL @ 145# AT 2,500M, WORKOUT ENDS WITH 6 DL @ 165#
*13:45
D. Arms
A. Power Clean, 6 TnG OTM For 5m
*155 For All
B. 1-1-1, x3 Waves (Power Cleans)
205-235-255
215-245-265
225-255-275
C. Class WOD
3k Row
"ALTER EGO" WITH A 17M CAP 3K/2,500M ROW FOR MEN: STARTS WITH AND AT 500M 10 DL @ 185# AT 1K AND 1,500M MARK 8 DL @ 225# AT 2K AND 2,500M MARK 6 DL @ 275# AT 3K, WORKOUT ENDS WITH 4 DL @ 315# FOR WOMEN: STARTS WITH AND AT 500M 10 DL @ 125# AT 1K, 1,500M AND 2K 8 DL @ 145# AT 2,500M, WORKOUT ENDS WITH 6 DL @ 165#
*13:45
D. Arms
Tuesday, February 25, 2020
25 February
Training Session (130p)
A. FRONT RACK DEVELOPMENT
6/3 BIKE SPRINT NO REST 15 SECOND BB HOLD IN FRONT RACK DIRECTLY INTO COMPLEX: 2 TNG PC - 2 HPC - 2 JERKS
A. FRONT RACK DEVELOPMENT
6/3 BIKE SPRINT NO REST 15 SECOND BB HOLD IN FRONT RACK DIRECTLY INTO COMPLEX: 2 TNG PC - 2 HPC - 2 JERKS
*205 - 225
1. SCORE IS HEAVIEST 2 LOADS COMPLETED WITHIN 16M WINDOW.
B. AS FAR AS POSSIBLE IN 18M
10 PULLUPS
15 WALLBALLS
10 PULLUPS
15 WALLBALLS
20 PUSHUPS
10 PULLUPS
15 WALLBALLS
20 PUSHUPS
25 OTB JUMPS
10 PULLUPS
15 WALLBALLS
20 PUSHUPS
25 OTB JUMPS
30 CAL BIKE
10 PULLUPS
15 WALLBALLS
20 PUSHUPS
25 OTB JUMPS
30 CAL BIKE
35 HEAVY SLAMBALLS
*6+1
Monday, February 24, 2020
24 February
Training (130p)
A. Press 5x5
*135/165/165/175/175
B. Drop Set (135/95/65) 8-10-12
C. Front Squats, 7x1
*285
*2 150# MB Cleans Before Each Rep
D. Class WOD
12m AMRAP
14 Cal Row
12 KBS (2)
8 OTB Burpees
4 Front Squats(185)
*5+6 Reps
A. Press 5x5
*135/165/165/175/175
B. Drop Set (135/95/65) 8-10-12
C. Front Squats, 7x1
*285
*2 150# MB Cleans Before Each Rep
D. Class WOD
12m AMRAP
14 Cal Row
12 KBS (2)
8 OTB Burpees
4 Front Squats(185)
*5+6 Reps
Saturday, February 22, 2020
22 February
Training Session (7a)
A. PARTNER EMOM
30M EMOM MIN 1: HEAVY SB RUN (0-30-0-50-0) (75/40) MIN 2: 20/12 CAL BIKE MIN 3: 20 T2B OR 20 WALLBALLS (30/16) MIN 4: 8 CLEAN AND JERKS (185/105) MIN 5: 20/12 CAL SKI
A. PARTNER EMOM
30M EMOM MIN 1: HEAVY SB RUN (0-30-0-50-0) (75/40) MIN 2: 20/12 CAL BIKE MIN 3: 20 T2B OR 20 WALLBALLS (30/16) MIN 4: 8 CLEAN AND JERKS (185/105) MIN 5: 20/12 CAL SKI
*With Jeff (30 Rounds) (Did 22 Cals On Bike/Ski)
1. FOR ANY MISSED ROUNDS, PARTNERS COMPLETE A COMBINED 500M ROW PENALTY AND THEN JUMP BACK IN GROUP WHEN READY. 1 WORKING AT A TIME.
2. WALLBALLS AND T2B CAN BE A COMBO WITHIN EACH ROUND. A TOTAL OF 20 REPS IS ALL THAT IS NEEDED.
Friday, February 21, 2020
21 February
Training Session (130p)
First Day Back in 3 Days From Being Sick, Took It Easy
A. Box Squats
*135/185/185/205/205/215
*All Triples
B. Push Jerk Triples
*195x6
C. 2 Mile Run With Marty and DP
First Day Back in 3 Days From Being Sick, Took It Easy
A. Box Squats
*135/185/185/205/205/215
*All Triples
B. Push Jerk Triples
*195x6
C. 2 Mile Run With Marty and DP
Monday, February 17, 2020
17 February
Training Session AM (530a)
4k Bike Erg
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
B4. DB Bent Over SA Rows (60)
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training Session PM (130p)
A. Power Cleans
*Build Quickly To A Tough Double
*255
B. 50 For Time In A Team of 3 @ 225#
C. Front Squats, 7x2
*265#
D. 27-21-15-9
Bike Cals
T2B
*8:05
E. 1.5 Mile Run
4k Bike Erg
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
B4. DB Bent Over SA Rows (60)
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training Session PM (130p)
A. Power Cleans
*Build Quickly To A Tough Double
*255
B. 50 For Time In A Team of 3 @ 225#
C. Front Squats, 7x2
*265#
D. 27-21-15-9
Bike Cals
T2B
*8:05
E. 1.5 Mile Run
Saturday, February 15, 2020
15 February
Training Session (7a)
"ALPHA ECHO DOG" EVERY 5M FOR 30 MINUTES WINDOW 1: 60/35 CAL BIKE 30 ABMATS 15 STRICT PRESS (95/55) *CAN ONLY WORK WHILE SOMEONE IS HANGING FROM A PULLUP BAR WINDOW 2: 60/45 CAL ROW 30 OVER THE BOX JUMPS (20/20) 15 STRICT PULLUPS OR BURPEES TO TARGET @ 30:00 MARK FOR TIME: 60/30 CAL BIKE 30 ABMATS 15 STRICT PRESS (96/55) THEN: 60/40 CAL ROW 30 OVER THE BOX JUMPS (20/20) 15 STRICT PULLUPS OR BURPEES TO TARGET
*35:30 With Spencer and Besser 1. SCORE IS TIME TO COMPLETE BOTH WINDOWS. INPUT SCORE AS 38:29 OR WHEREVER ACTUAL CLOCK IS WHEN YOU FINISH BOTH. 2. HALF TEAMS WILL START ON WINDOW 1 AND THE OTHER HALF WILL START ON WINDOW 2. THEY WILL DO THE SAME ORDER AT THE 30M MARK. 3. TEAMS OF 4. 4. FOR ANY TEAMS THAT MISS A WINDOW DURING THE 1ST 30 MINUTES, THEY CAN START THE NEXT WINDOW AND STAY ON TRACK BUT THEY HAVE A 2M PENALTY TACKED ON TO THEIR FINAL SCORE.
B1. 200 Tricep Skull Crushers (85#)
*Team of 4
B2. 300 CG Bench (85#)
*Team of 4
"ALPHA ECHO DOG" EVERY 5M FOR 30 MINUTES WINDOW 1: 60/35 CAL BIKE 30 ABMATS 15 STRICT PRESS (95/55) *CAN ONLY WORK WHILE SOMEONE IS HANGING FROM A PULLUP BAR WINDOW 2: 60/45 CAL ROW 30 OVER THE BOX JUMPS (20/20) 15 STRICT PULLUPS OR BURPEES TO TARGET @ 30:00 MARK FOR TIME: 60/30 CAL BIKE 30 ABMATS 15 STRICT PRESS (96/55) THEN: 60/40 CAL ROW 30 OVER THE BOX JUMPS (20/20) 15 STRICT PULLUPS OR BURPEES TO TARGET
*35:30 With Spencer and Besser 1. SCORE IS TIME TO COMPLETE BOTH WINDOWS. INPUT SCORE AS 38:29 OR WHEREVER ACTUAL CLOCK IS WHEN YOU FINISH BOTH. 2. HALF TEAMS WILL START ON WINDOW 1 AND THE OTHER HALF WILL START ON WINDOW 2. THEY WILL DO THE SAME ORDER AT THE 30M MARK. 3. TEAMS OF 4. 4. FOR ANY TEAMS THAT MISS A WINDOW DURING THE 1ST 30 MINUTES, THEY CAN START THE NEXT WINDOW AND STAY ON TRACK BUT THEY HAVE A 2M PENALTY TACKED ON TO THEIR FINAL SCORE.
B1. 200 Tricep Skull Crushers (85#)
*Team of 4
B2. 300 CG Bench (85#)
*Team of 4
Friday, February 14, 2020
14 February
Training Session AM (530a)
3k Bike Erg
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
B4. 50 KBS (1.5)
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. Power Clean & Jerk
Rest 10s
Squat Clean and Jerk
Rest 10s
5 DL
*225#
B. Box Squats
5 Working Sets to Build To A Tough Set of 10
*185 - 205 - 225 - 235 - 245
C. Class WOD
"Saloon"
With a 14m Clock:
Find 5 Loads
5 TnG Clean and Jerks
10 TnG DL
3 TnG Clean and Jerks
10 TnG DL
1 TnG Clean and Jerk
*225 - 345 - 255 - 375 - 280
*1480 (5# PR)
D. 10m Paleo Squat
3k Bike Erg
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
B4. 50 KBS (1.5)
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. Power Clean & Jerk
Rest 10s
Squat Clean and Jerk
Rest 10s
5 DL
*225#
B. Box Squats
5 Working Sets to Build To A Tough Set of 10
*185 - 205 - 225 - 235 - 245
C. Class WOD
"Saloon"
With a 14m Clock:
Find 5 Loads
5 TnG Clean and Jerks
10 TnG DL
3 TnG Clean and Jerks
10 TnG DL
1 TnG Clean and Jerk
*225 - 345 - 255 - 375 - 280
*1480 (5# PR)
D. 10m Paleo Squat
Thursday, February 13, 2020
Tuesday, February 11, 2020
11 Febraury
Training Session (130p)
A. Lunges (Back Rack) 5x10
*135 For All
B. Tested ēvoFIT
WITH A PARTNER: 4M AMRAP STATIONS "YOU GO - I GO" STATION 1: 10 NO SQUAT WALLBALLS 10 SQUAT JUMPS TO TARGET STATION 2: 150M/100M ROW/SKI 5 BURPEES WITH MAX EFFORT BROAD JUMP STATION 3: 10 TORPEDO CURL TO PRESS + TRICEP EXT 10 TORPEDO S/A THRUSTERS (5 EACH) STATION 4: 10/5 CAL BIKE 10 YARD HEAVY PLATE PUSH (90/45) STATION 5: MAX PLATED HIGH PULLS *CAN ONLY WORK WHILE 1 PARTNER HOLDS PLANK STATION 6: MAX METERS ROWED IN 4M
*With Phillip
A. Lunges (Back Rack) 5x10
*135 For All
B. Tested ēvoFIT
WITH A PARTNER: 4M AMRAP STATIONS "YOU GO - I GO" STATION 1: 10 NO SQUAT WALLBALLS 10 SQUAT JUMPS TO TARGET STATION 2: 150M/100M ROW/SKI 5 BURPEES WITH MAX EFFORT BROAD JUMP STATION 3: 10 TORPEDO CURL TO PRESS + TRICEP EXT 10 TORPEDO S/A THRUSTERS (5 EACH) STATION 4: 10/5 CAL BIKE 10 YARD HEAVY PLATE PUSH (90/45) STATION 5: MAX PLATED HIGH PULLS *CAN ONLY WORK WHILE 1 PARTNER HOLDS PLANK STATION 6: MAX METERS ROWED IN 4M
*With Phillip
Monday, February 10, 2020
10 February
Training AM Session (515a)
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. 7x3 Front Squats
*250#
B. Class "Front Squat For Days"
5 Reps
10 Second Hold
4 Reps
10 Second Hold
3 Reps
10 Second Hold
2 Reps
10 Second Hold
1 Rep
Rest 5m, x2
*235/235
C. "Running Cindy"
18m AMRAP
500/400m Row
3 Rounds of "Cindy" (Strict Pullups)
*4 Rounds
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. 7x3 Front Squats
*250#
B. Class "Front Squat For Days"
5 Reps
10 Second Hold
4 Reps
10 Second Hold
3 Reps
10 Second Hold
2 Reps
10 Second Hold
1 Rep
Rest 5m, x2
*235/235
C. "Running Cindy"
18m AMRAP
500/400m Row
3 Rounds of "Cindy" (Strict Pullups)
*4 Rounds
Saturday, February 8, 2020
8 February
Training Session (7a)
8M STATIONS IN TEAMS OF 3 OR 4 STATION 1: (8M CAP) 50-30-10 SKI CALS BEAR CRAWL ON SLIDERS (YARDS) EACH PERSON BURPEES (1 PERSON WORKING)
*10:31 1. LADIES CALS (30-20-10) 2. 1 SECOND PENALTY FOR EVERY REP SHORT. 3. BEAR CRAWL IS 50 OUT AND 50 BACK. 30 OUT AND 30 BACK. 10 OUT AND 10 BACK. STATION 2: (8M CAP) 100/65 CAL ROW 60 PULLUPS 30 CLEAN AND JERKS (135/85) *CLEAN AND JERKS MUST BE AT LEAST DOUBLES IN ORDER FOR IT TO COUNT. *6:01
1. 1 SECOND PENALTY FOR EVERY REP SHORT. STATION 3: (8M CAP) 30/20 CAL SKI SPRINT THEN: 5 ROUNDS: 10 DL (185/105) 5 SYNCHRO BAR FACING BURPEES (2 WORKING) THEN: 30/20 CAL SKI SPRINT
*5:41
8M STATIONS IN TEAMS OF 3 OR 4 STATION 1: (8M CAP) 50-30-10 SKI CALS BEAR CRAWL ON SLIDERS (YARDS) EACH PERSON BURPEES (1 PERSON WORKING)
*10:31 1. LADIES CALS (30-20-10) 2. 1 SECOND PENALTY FOR EVERY REP SHORT. 3. BEAR CRAWL IS 50 OUT AND 50 BACK. 30 OUT AND 30 BACK. 10 OUT AND 10 BACK. STATION 2: (8M CAP) 100/65 CAL ROW 60 PULLUPS 30 CLEAN AND JERKS (135/85) *CLEAN AND JERKS MUST BE AT LEAST DOUBLES IN ORDER FOR IT TO COUNT. *6:01
1. 1 SECOND PENALTY FOR EVERY REP SHORT. STATION 3: (8M CAP) 30/20 CAL SKI SPRINT THEN: 5 ROUNDS: 10 DL (185/105) 5 SYNCHRO BAR FACING BURPEES (2 WORKING) THEN: 30/20 CAL SKI SPRINT
*5:41
Rest 4m
7m To Find Max Power Clean
*285 (Failed 305#)
*Team of 2 With Spencer
Friday, February 7, 2020
7 February
Training AM Session (5a)
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (145p)
A. 120 Skull Crushers (75#)
B. 160 CG Floor Press (75#)
C. Banded Pressdowns
D. Plate Flips
E. Kullman Work - Seated
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (145p)
A. 120 Skull Crushers (75#)
B. 160 CG Floor Press (75#)
C. Banded Pressdowns
D. Plate Flips
E. Kullman Work - Seated
Wednesday, February 5, 2020
5 February
Training Session (130p)
A. Squat Cleans, 6 OTM For 5m
*185#
B. Squat Clean Waves, 5-3-1
*205 - 225 - 255 For All 3
C. Deadlifts
1-1-1-3-1-1-5
*375
D. "SLIPKNOT"
18M AMRAP: 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 25 PULLUPS OR T2B 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 25 PULLUPS OR T2B 30 HEAVY KBS 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 25 PULLUPS OR T2B 30 HEAVY KBS 35 BURPEES TO TARGET
A. Squat Cleans, 6 OTM For 5m
*185#
B. Squat Clean Waves, 5-3-1
*205 - 225 - 255 For All 3
C. Deadlifts
1-1-1-3-1-1-5
*375
D. "SLIPKNOT"
18M AMRAP: 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 25 PULLUPS OR T2B 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 25 PULLUPS OR T2B 30 HEAVY KBS 10 CAL BIKE/SKI/ROW 15 YARDS WALKING LUNGES 20 PUSH PRESS (115/75) 25 PULLUPS OR T2B 30 HEAVY KBS 35 BURPEES TO TARGET
*4+127 (27 Burpees To Target)
2. CAN'T USE SAME MACHINE BACK TO BACK, UNLESS NOTHING ELSE IS OPEN.
3. WALKING LUNGES ARE UNLOADED.
4. ATHLETE CHOOSES PULLUPS OR T2B. ANY COMBINATION OF EACH IS ACCEPTABLE.
5. SCORE IS ROUNDS AND REPS. EACH SECTION COMPLETED IS A ROUND. PARTIAL REPS COUNTED.
E. Body Tempering
Tuesday, February 4, 2020
4 February
Training Session (130p)
A. Back Rack Lunges
6 Reps, 3 Each Leg
*115 - 145 - 145 - 165 - 165
B. Weighted Box Jumps
*20/24/30 Holding 15# DB's
*5 Reps
C. 25 Cal Row
25 Wallballs
25 Cal Row
25 T2B
Rest 4m, x4
*3:40 - 4:05 - 4:05 - 4:41
D. Bear Hug Holds
*150/100/Fireball
*45 Seconds Each
Rest 1m B/W
E. DB Bench (60#) x 20 Alternating Reps
Rest 2m, x4
*Complete
A. Back Rack Lunges
6 Reps, 3 Each Leg
*115 - 145 - 145 - 165 - 165
B. Weighted Box Jumps
*20/24/30 Holding 15# DB's
*5 Reps
C. 25 Cal Row
25 Wallballs
25 Cal Row
25 T2B
Rest 4m, x4
*3:40 - 4:05 - 4:05 - 4:41
D. Bear Hug Holds
*150/100/Fireball
*45 Seconds Each
Rest 1m B/W
E. DB Bench (60#) x 20 Alternating Reps
Rest 2m, x4
*Complete
Monday, February 3, 2020
3 February
Training AM Session (545a)
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
Rest 2m, x3
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. 30 Cal Bike
15 Bar Muscle-Ups
30 Cal Bike
Rest 5m, x3
*4:30 - 5:36 - 6:10
B. "Rowdown"
500m Row
5 Hang Squat Cleans
5 Over The Bar Burpees
Max Jerks In Remaining Time (135)
*22-21-19
*62 Reps
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
Rest 2m, x3
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. 30 Cal Bike
15 Bar Muscle-Ups
30 Cal Bike
Rest 5m, x3
*4:30 - 5:36 - 6:10
B. "Rowdown"
500m Row
5 Hang Squat Cleans
5 Over The Bar Burpees
Max Jerks In Remaining Time (135)
*22-21-19
*62 Reps
Saturday, February 1, 2020
1 February
Training Session (730a)
WITH A PARTNER: 35M AMRAP: COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION STATION 1: 120 YARD SB RUNS (50/30) (20 OUT - 20 BACK) 10 PLYO LUNGES TO HIGH TARGET *ONLY LUNGE WHILE PARTNER HANGS FROM BAR STATION 2: 500/400M SKI 40 YARD REVERSE BEAR CRAWL (20 OUT - 20 BACK) 20/12 SYNCHRO HR PUSHUPS STATION 3: 40/30 CAL ROW 20 T2B STATION 4: 20 POWER CLEANS (135/85) 20/12 CAL BIKE
*14 Rounds (With Andy) 1. SCORE IS ROUNDS + PARTIAL REPS. COMPLETING STATION 1 WOULD BE 2 ROUND. COMPLETING STATION 1 AND STATION 2 WOULD BE 4 ROUNDS. COMPLETING STATIONS 1,2,3 AND 20 PC WOULD BE 6+1. 2. REPS EQUAL COMPLETING (ONE) OF THE COMPONENTS WITHIN EACH STATION. COMPLETE ALL THE RUN = 1. PARTIAL RUN = 0.
WITH A PARTNER: 35M AMRAP: COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION STATION 1: 120 YARD SB RUNS (50/30) (20 OUT - 20 BACK) 10 PLYO LUNGES TO HIGH TARGET *ONLY LUNGE WHILE PARTNER HANGS FROM BAR STATION 2: 500/400M SKI 40 YARD REVERSE BEAR CRAWL (20 OUT - 20 BACK) 20/12 SYNCHRO HR PUSHUPS STATION 3: 40/30 CAL ROW 20 T2B STATION 4: 20 POWER CLEANS (135/85) 20/12 CAL BIKE
*14 Rounds (With Andy) 1. SCORE IS ROUNDS + PARTIAL REPS. COMPLETING STATION 1 WOULD BE 2 ROUND. COMPLETING STATION 1 AND STATION 2 WOULD BE 4 ROUNDS. COMPLETING STATIONS 1,2,3 AND 20 PC WOULD BE 6+1. 2. REPS EQUAL COMPLETING (ONE) OF THE COMPONENTS WITHIN EACH STATION. COMPLETE ALL THE RUN = 1. PARTIAL RUN = 0.
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