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Saturday, February 29, 2020

29 February

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.

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

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

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
*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

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

*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

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


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

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

Thursday, February 13, 2020

13 February

Training Session (130p)

A. Mobility

B. 2 Mile Run

C. 7x1 Deficit Deadlifts @ 315#

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

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

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


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

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
*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

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

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.