31 March

Training Session (1230p)

A. 30m EMOM
Min 1: 10 T2B
Min 2: 3 PC @ 225#
Min 3: 10 Strict Pullups
*Complete, All T2B and PU U/B

B. 20 Rounds
Sled Pull - 8 yards
5 Heavy Slamballs (50#)
*19:30

30 March

Training (12p)

A. Back Squats
10-8-6-4
*225/255/275/305

B. Front Squats
4x5
*195/225/225/225

C1. Back Ext x15
C2. GHD's x20
Rest 2m, x2

D1. Plate Holds
D2. Tricep Pressdowns

E. Completed 125 Pushups Today

28 March

Training (1030a)

A. 35m Z1 Run
*About a 5k

27 March

Training (1230p)

Tested Pushup Cycle From Next Tuesday


Linda +
10-1
Power Cleans (175)
Deadlifts (315)
Heavy KBS (98#)
+
After Every Round
10 Pushups
10 Pullups
10 Cal Bike 

*46:10

*Completed a total of 325 Pushups throughout the Day

26 March

Training (2p)

Bis

Giant Set
A1. Plate Holds
A2. Incline DB Curls
A3. Partner Assisted Preacher Curls (Both Directions)
A4. Rope Hammers
Rest 4m, x2

25 March

Training Session (1230p)

A. 10 Rounds For Time:
30 Cal Ski
30 Cal Bike Erg
*39:45

B. Tris

24 March

Training (1p)

A. Rack/OHD Holds With Yellow KB's
*20 Seconds Front Rack
*20 Seconds OHD
8 Rounds, No Rest 

B. 4x4 Back Squats + 3 Sec Hold In Bottom
*255/275/275/300

C. Prowler Work
*600 Yards Multiple Carrying Positions

23 March

Training AM Session (530a)

A. 10m Bike

B1. Back Ext
B2. GHD
Rest 2m, x2

C1. Biceps/Grip
C2. Lat Pulls/Rows

D. Crossover

E. Mobility

F. Completed 105 Pullups Through Workout


Training PM Session (130p)

Lunge Work

A1. Front Rack Lunges x12
A2. Split Squats x8/Leg
Rest 2m, x4

B. Deficit Belt Squats
4x12

21 March

Training (930a)

A. Tested Endurance Workout
50 Yards Out And Back
Rest 60 Seconds
Repeat until unable to go faster than previous Round
*23 Rounds

B. Deadlift 5x5
*275/315/315/315/315

C. Push-Up Day Test
Around The World
Rest 2m, x2
+
Tempo Pushups, Max Set
+
Max Set Pushups

20 March

Training (12p)

A. ROMWOD
*18 Minutes

B. Complex
2 DL - 1 PC - 1 SC - 1 HPC - 1 HSC
*155-175-195-215-235-255

C. Tested Chipper
FOR TIME: 100 AIR SQUATS 90 TUCK-UPS OR S/L TUCK-UPS? 80 WALKING LUNGES 70 RUSSIAN TWISTS 60 BURPEES 50 GORILLA'S 40 PLANK JACKS 30 SECOND HOLLOW HOLD 20 COSSACK SQUATS 10 INCHWORMS
*25:15

19 March

Training Session (130p)

A. 4m Repeats
30 CC Floor Touch
30 Superman Hold With Breast Stroke
30 Glute Bridge Raises
30 Plank Jacks
*5 Rounds

18 March

Training Session (12p)

A. Push-Up Pyramid Demo
23 Rounds
*276 Reps

B. ROMWOD

C1. Back Squats, x10
Rest 1m
C2. Hip Thrusts, x10
*185/205/225/245 (135# For All)

D. 10-1 EZ Bar Curls
*65#

17 March

Training Session (145p)

A. Aerobic Capacity
7m Bike
50 Seconds Easy
10 Seconds Hard 
x7
*96 Cals

Rest 2m

7m Row
50 Seconds Easy
10 Seconds Hard
x7
*109 Cals

B. "Krispy"
For Time:
Buy-in: 500m Row
Then: 
4 Rounds
40 DU's
10 OTB Burpees
10 Jerks (135)
10 T2B
Cash-Out: 500m Row
*13:15

16 March

Training AM Session (515a)

A. 10m Bike

B1. Back Ext
B2. GHD
Rest 2m, x2

C1. DB DL-Shrug-DL
C2. Seated Shrugs

D1. Biceps/Grip

E1. Crossover

F. Mobility

G. Completed 104 Pullups Through Workout

Training PM Session (130p)

A. Front Squat 7x1 @ 290#

14 March

Training Session (7a)

EVERY 2M FOR WINDOW 1: 400M RUN WINDOW 2: 20 YARD SYNCHRO (-1) BURPEE BROAD JUMPS + MAX BIKE CALS WINDOW 3: 20 NO SQUAT WALLBALLS (20/10) + MAX SKI CALS WINDOW 4: 20 SYNCHRO ABMATS (2 WORKING) + MAX ROW CALS

*Completed with Ryan and LB *489 Cals 1. COMPLETE THE WORK REQUIRED AND THEN MAX CALS ON MACHINE. WB WEIGHT IS 20/10. 2. SPREAD BURPEE BROAD JUMPS TO START AT 5 - 15 - 25. ENTIRE TEAM WORKS. 3. 400M RUN CAN GO OVER THE LIMIT, IT WILL JUST CUT INTO THE NEXT STATION. 4. SCORE IS TOTAL CALS COMPLETED. 5. CAN REMAIN ON SKI/BIKE/ROW ALL THE WAY UP UNTIL THE 2M WINDOW ENDS.

13 March

Training AM Session (530a)

A. 4k Bike Erg

B1. Back Ext
B2. GHD's
Rest 2m, x2

C1. DB DL - Shrug - DL (70#)
C2. BB Shrugs
Rest 2m, x2

D. Crossover

E. Mobility

F. Pushups
*Completed 240 Pushups During Session

Training PM Session (230p)

A1. Back Squats 6x4
*225/255/285/305/305

A2. EZ Bar Curls
*20/40/60/80/100/120

11 March

Training AM Session (11a)

Pool Day
A. 200m Warm-Up

B. 10 Rounds
25 Yard Back Stroke
25 Yard Free

C. 3 Rounds
25 Yards Free (Hard) x3
25 Yards Recovery x1

D. 2 Underwater 25m Free
Rest 90 Seconds B/W

E. 150m Relay (Free)


Training Session PM (2p)

A. Class WOD
16m EMOM "Parlay"
Min 1: 30 Yard Slamball Squat Throws (50)
Min 2: 8 Burpees To Target
Min 3: 10 T2B
Min 4: 20 Du's + Max Cals Ski
*21-22-21-24
*88 Cals

B. 100 Banded Tricep Extensions

10 March

Training Session (1p)

A. 800m Row
Rest 3m
600m Row
Rest 2m
400m Row
Rest 1m
250m Row
*All Have To Be Done At Same Pace
*1:38

B. 3 Rounds:
10 Cal Ski (No Legs)
7 Over The Shoulder DBall (Fireball/150)
50 Yard BH Carry
*10:20

Rest 10m, x2
*9:50

C. Tested ēvoFIT
Every 5m For 25m
65 Cal Bike
20 BH Squats
10 Yard Burpee Broad Jump
5 Synchro Burpees
*2:26 (Time For Last Round Completion)
*Team of 4 (Phillip/Spencer/BW)
*100# Ball Off Ground Entire Time

9 March

Training Session AM (545a)

A. 3k Bike Erg

B1. 15 Back Ext
B2. 20 GHD's
B3. 400m No Leg Ski
Rest 2m, x2

C1. DB DL-SHRUG-DL Complex
C2. BB Shrugs From Behind
C3. 400m No Leg Ski
Rest 2m, x2

D. BB Shrugs
*4x12

E. Strict Pullups
*Did throughout Training Session
*Completed 108 Total

F. Grip Work
-45# Plate Pinch Carries
-Upright Plate Rows
Rest 2m, x2

G. Crossover

H. Mobility

Training Session PM (1p)

A. 5 Rounds
2m Ski
400m Row
*36/35/35/35/35 Cals
*18:04

B. Deads
3x3 (335#)
3x3 (265#)

C. Power Shrugs
3x5 @ 245#

D. Pendlay Rows
3x5 @ 135#

E. Every 3m For 15m
1 Squat Clean + 1 Press + 1 Squat Clean + 2 Push Press + 1 Squat Clean + 3 Jerks
*205#

At 16m Mark, Max Reps Z-Press
*50 Reps
*Score = 255#

7 March

Training Session (7a)

FOR TIME: WITH A TEAM OF 3: 100 SWITCH LUNGES 75 THRUSTERS (135/85) 50 POWER CLEANS 25 SYNCHRO BURPEES TO TARGET (ALL 3) BEGINNING WITH AND EVERY 2M: 16/9 CAL AIR BIKE

*14:00 (Besser and DJ) 1. START WITH 16/9 BIKE, CAN SPLIT UP HOWEVER TEAMS WANT. 2. AFTER BIKE IS COMPLETE, CAN BEGIN 100 SWITCH LUNGES. 1 BAR PER TEAM. COMES FROM GROUND FOR EVERYTHING.

B1. Bench, 10 Reps
Rest 1m
B2. Incline DB Bench, 5 Reps (L-R-Double)
Rest 2m, x4
*165/195/215/235

C. Bis

6 March

Training AM Session (530a)

A. 5m Bike Erg

B1. Back Ext
B2. GHD's
Rest 2m, x2

C1. DB DL/Shrugs/DL
C2. Back Squats 5x5 (185/215/235/255/255)
Rest 2m, x2
D1. Bis
D2. 20 Ring Dips
D3. 400m No Legs Ski
Rest 2m, x2

E. Mobility

F. Crossover


Training PM Session (130p)

A. Deadlift, 4x4 (Tempo 31X0)
*275/305/335/355

B. Class WOD
14m Amrap:
8 Cal Bike
30 DU's
8 C2B
8 Heavy WB (30)
8 DL (225)
*6+8

4 March

Training (130p)

A. Partner Workout
400m Run
40 Cal Bike
15 C&J
15 C2B
15 Pogo Burpees
400m Run
40 Cal Ski
12 C&J
12 BMU
12 Pogo Burpees
400m Run
40 Cal Row
9 C&J
9 RMU
9 Pogo Burpees
*14:58 (With Spencer)

B. Build To A Heavy Thrusters
*Failed 275 (Hit 255)

3 March

Training (1p)

A1. Bench 7x3, Speed Bench
*185
Rest 30 Seconds
A2. DB Pullovers, 3x10
*60

B1. Strict Press + 3 Sec Hold (4x6)
*135/145/155/155
B2. Preacher Curls

C. 15-10-5
Skull Crushers
CGBP
Rest 2m, x2

D1. 10 Pullups
D2. 20 Pushups
Rest 2m, x3

2 March

AM Training Session (545a)

A. 5m Bike Erg

B1. Back Ext
B2. GHD's
Rest 2m, x2

C1. DB DL/Shrugs/DL
C2. BB Shrugs
Rest 2m, x2

D1. DB Incline Bench
D2. Strict Pullups
D3. 400m No Legs Ski
Rest 2m, x2

E. Bis

F. Mobility

G. Crossover

PM Training Session (130p)

A. 20m Run With Vest

B. 17m To Find Max Load Of 3-Stop Clean
*255 x2

C. Front Squats, 6x2 @ 265#
*Complete

D. Class WOD "Buddy System" W/Spence
17m AMRAP
2k Row
Then: 
10 Rounds
5 Front Squats (135)
10 Heavy KBS
30 DU's
Then: 
Max Cals In Remaining Time
(-1 second for every cal rowed)
*91 Cals
*15:29