30 June

Training Session (130p)

For Time:
21-15-9
Thrusters (135)
Burpee Pullups
15 Thrusters (185)
Burpee Pullups
9 Thrusters (205)
Burpee Pullups
*9:57

29 June

Training AM Session (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 10 Strict Pullups
A4. 400m No Leg Ski
Rest 2m, x2

B. 10-20-10 DB Shrug Triplet

C. Jumped In ēvoFIT Class
12m AMRAP:
1k Row
25 Up-Downs W/Torpedo
*2+400m

Rest 3m

12m EMOM
Even: 20 Yard OHD Lunge With Torpedo
Odd: 40 Yard Bear Crawl (10 F/W - 10 Rev x2)
*Complete

D. Tricep Finisher


Training PM Session (130p)

A. Back Squat; Build to a heavy triple
*235/265/295/325/355

B. Every 3m For 24m
13 Cal Bike Sprint (Echo)
*Complete, 11-13 Seconds Each (116 Avg Speed)
*During Rest, build to heavy Clean and Jerk (235#)

C. Clean and Jerks; Build To A Heavy Single
*285

27 June

Training Session AM (715a)

A. 
WITH A 35M CLOCK
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE 10 HANG POWER CLEANS (155/95) 10 HANG POWER CLEANS (155/95) 20 T2B 10 HANG POWER CLEANS (155/95) 20 ABMAT SITUPS 30 WALLBALLS 10 HANG POWER CLEANS (155/95) 20 T2B 30 WALLBALLS 40 CAL ROW/BIKE 10 HANG POWER CLEANS (155/95) 20 T2B 30 WALLBALLS 40 CAL ROW/BIKE 50 WALKING LUNGE STEPS WITH MB BEAR HUG 10 HANG POWER CLEANS (155/95) 20 T2B 30 WALLBALLS 40 CAL ROW/BIKE 50 WALKING LUNGE STEPS WITH MB BEAR HUG 60 DEADLIFTS (155/95)

5+175 (25 DEADLIFTS)

*W/VEST 1. LADIES CALS ARE 25 EACH ROUND. 2. IF YOU FINISH THE 60 DEADLIFTS, START BACK OVER AT THE TOP WITH THE 10 HANG POWER CLEANS. 3. EVERY SECTION COMPLETED IS 1 ROUND. 4. SCORE IS ROUNDS AND REPS.

26 June

Training AM Session (530a)

A. 1 Mile Run

B. 10-20-10 DL/Shrug/DL (70s)
Rest 2m, x2

C1. 20 GHD's
C2. 15 Back Ext
Rest 2m, x2

D. Did ēvoFIT

STATION 1 0-10M 3 ROUNDS FOR TIME 50 CRAB TOE TOUCH 25 THRUSTERS (30/20) *7:48 STATION 2 10-20M 3 ROUNDS FOR TIME 30/20 CAL SKI 1 TORPEDO PRESS MEDLEY
*6:51 STATION 3 20-30M 3 ROUNDS FOR TIME 1M WALL-SIT W/TORPEDO 10 BROAD JUMPS 20 S/L V-UPS *8:01


Training PM Session (130p)

40m EMOM

Min 1: 8 PC (135)
MIn 2: 6 Pogo Burpees
Min 3: 8 Back Squats (From Floor)
Min 4: Max Cals Bike
Min 5: Rest
*28/28/26/28/25/25/26/25
*211 Total

24 June

Training (130p)

A. Build To A Heavy Single Back Squat
*375

B1. Max Reps @ 225# (Not opening hips at top)
B2. Max Rep Jump Squats @ 135#
Rest 4m, x2
*13/8 - 13/10

C. Find Heaviest Load:
1 HPC + 2 TnG Jerks + 1 TnG PC + 2 TnG Jerks
*165/195/225/245

D. 30-25-20-15-10
Cal Ski
Push-Ups (First 5 Of Every Set are Superman Standard)
*11:01

23 June

Training (130p)

A. With A 15:00 Running Clock
0:00 - 5:00
30 Reps of Clean and Jerks @ 135#
*2:14

5:00 - 10:00
30 Reps of Clean and Jerks @ 185#
*4:40

10:00 - 15:00
Max Reps Clean and Jerk @ 225#
*17


B. For Time:
1k Row
50 T2B
500m Row
50 Yard Broad Jumps
1k Row
*13:13

22 June

Training Session AM (545a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 1k Bike Erg
Rest 2m, x2

B. Triceps

C. Mobility

D. Did ēvoFIT Class
30 Cal Bike
60 WB
30 Cal Bike
*4:54

E. Triceps

Training Session PM (115p)

A. Find 1RM Front Squat
*325
*Missed 345

B. 3x4 Front Squats (From Floor) With Tempo 33X1
*225 For All

C. Class Workout
"Meathead Fight Gone Bad"
Min 1: Weighted Shuttle Run
Min 2: Heavy Swings
Min 3: Burpee C2B Pullups
Min 4: Pogo Burpee + Squat Clean (135)
Min 5: Cal Ski
*222 Reps (189 Previously)

20 June

Training Session (630a)

5M STATIONS STATION 1: AS MANY REPS AS POSSIBLE IN 5M OF: 10/5 CAL BIKE 1 SHUTTLE RUN (0-25-0-50-0) *1 REP PER CALORIE + 2 REPS FOR SHUTTLE. 1 REP FOR 0-25 AND 1 REP FOR 0-50.
*4 Rounds STATION 2: 10/5 CAL SKI 15 MB BOX STEP-OVERS (20/14)
*5+2 Cals STATION 3: 10/5 CAL ROW 15 HEAVY WB
*5+5 Cals STATION 4: 15 KBS (1.5/1) 30 SECOND HANG FROM BAR *1 REP FOR EVERY 10 SECOND HANG. 3 REPS PER ROUND.
*4 Rounds
1. MEN HANG FROM CENTER CONNECTORS 2. 4 SEPARATE SCORES TOTALING ONE FINAL NUMBER. 3. REST 3M B/W STATIONS

19 June

Training Session AM (545a)

A. 10m Bike Erg

B1. 20 GHD's

B2. 15 Back Ext

Rest 2m, x2

C. Front Squats

5@155

5@205

5@225

5@225

5@255

5@255

D. Crossover

E. Mobility

Training Session PM (130p)

18 June

Training Session (130p)

A1. Incline BB x10
A2. DB Palm Press x20
Rest 2m, x4

B1. Cable Fly
B2. No Leg Ski
Rest 2m, x4

17 June

Training Session (130p)

A. Back Squats, 4x5
*225/260/280/280

B. For Time: 
10 Back Squats @ 315#
500m Row
*2:01

C. 10-1
SDLHP (115)
Strict Pullups
*12:04

16 June

Training Session (130p)

A. 5x5 Clean and Jerks
On The 2m @ 205#
*Complete

B. For Total Cals
1m Max Cals Bike
Rest 2m, x6
*During Rest, complete 200m Run
*185 Cals (5 Off of last year)

C. 2 Rounds
100m SA Farmers Carry (2)
8/8 Power Sit-up (2)

D. Grip Work

15 June

Training Session AM (6a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 400m Arms Only Ski

Rest 2m, x2

B. ēvoFIT Class WOD

8 MIN EMOM STATIONS *REST 3M B/W STATIONS STATION 1 EVEN: 16/12 CAL SKI ODD: 40 SECOND ELBOW PLANK STATION 2 EVEN: 40 TORPEDO RUSSIAN TWISTS ODD: 10 HALOS + CHEST PRESS STATION 3 EVEN: 8 UP-DOWN WITH TORPEDO PRESS ODD: 8 TORPEDO S/A OHD FORWARD LUNGE IN PLACE - EACH SIDE

C. 10-1 Push-Up Ladder

D. Crossover

E. Mobility

Training Session PM (1p)

A. 3 Sets Of: 
5 TnG DL - 5 HPC - 5 TnG Jerks
*225 For All
*675 Total (10# Off Last Year)

B. 4 RFT:
25 WB
10 DL (225)
50 DU's
*6:45 (1 Second Off Last Year)

14 June

Training Session (9a)

A. Back Squat 5x5
*265/295/325/345/345

B1. Strict Pullups x10
B2. Pendlay Rows x8 (155)
Rest 2m, x4

C. DB Pullovers, 3x10

D1. 21's
D2. Hammer Curls
D3. Plate Holds
Rest 2m, x3

13 June

Training Session (730a)

A. Tested Class WOD
30m EMOM
Min 1: 14 Cal Bike
Min 2: 15 Abmats
Min 3: 15 Russian Swings (2) (Alternated OHD and Russian)
Min 4: 12 T2B
Min 5: 9 Burpees To Target
*Complete

12 June

Training Session AM (545a)

A. Pink Loop

B1. 20 GHD's
B2. 15 Back Extensions
Rest 2m, x2

C. For Time:
4k Ski
Every 500m Complete 30 Zeus Rope DU's
*22:10

D1. SB Pressdowns x12
D2. KB Side Bends x15
Rest 2m, x3

E. Crossover

F. Mobility


Training Session PM (130p)

A. 3 Rounds
2 Heavy SC Singles
Rest 30 Seconds
2 Moderate SC Singles
Rest 30 Seconds
3 TnG SC 
*R1 - 285/265/245
*R2 - 265/245/225
*R3 - 265/245/225

B. For Time:
20 Burpee Pullups
30 PC (155)
40 OTB Jumps (24)
*5:24
*Felt great until BJ, calf tweaked on rep 15. 

10 June

Training Session (1p)

A1. Incline DB, 10-12 Reps

70/90/90/90

A2. Banded Fly's, 6-8 Reps

Rest 2m, x4

B. 12m CAP

3 RFT:

200m SB Run

15 SB (30)

1m SB Stone Chair (BH)

*8:51

Rest 5m

30-20-10

Row Cals

Plated Pick-Ups (45)

Plated FR Rev Lunges

*11:10

C. 10m Easy Echo Bike

*50 Cals

9 June

Training Session (130p)

A. Clean and Jerk
6 Singles over 85%
*245-265-265-275-275-285-295-305x

B. Deadlifts - Dead-Stop, 4x5
*295/315/335/335

C1. S/L BB DL (135) x7
C2. Strict Pullups
C3. Max Push-ups
Rest 3m, x3

8 June

Training (AM) Session 6a

A1. 20 GHD's

A2. 15 Back Extensions

A3. 400m Ski (No Legs)

Rest 2m, x2

B. 32m AMRAP

25 Cal Row

25 Cal Row

50 Squats

25 Cal Row

50 Squats

75 Russian Twists (15)

25 Cal Row

50 Squats

75 Twists

100 DU's (Heavy Rope)

25 Cal Row

50 Squats

75 Twists

100 DU's (Heavy Rope)
125 Z-Press

*5 Rounds (Completed All Right At 32m Mark)

*Zeus Rope Was Game-Changer For Me

Training Session (PM) 1p

A. Back Squats

225x5

265x5

295x3

335x2

355x1

370x1

385x1

B. Front Squats

205x5

225x5

245x5

245x5

C. 100 Cals For Time On Echo

*3:56

*78 Avg RPM

*Tried to hold 80 for as long as possible

6 June

Training (830a)

Climbed Chimney Rock

3 Miles Up 

1.5 Miles Down

5 June

Training (6a)

Class WOD

A. Establish Heaviest Load 

4x5 Front Squats (From Floor)

*215/245/265/285

B. For Time:

"Ruthless"

500m Row

12 PC (155)

12 Pogo Burpees

500m Row

9 PC

9 Burpees

500m Row

6 PC

6 Burpees

*8:41

C. Tabata Hollow Holds

*8 Rounds

3 June

Training Session (130p)

A. Back Squats
5@225
5@245
5@265
5@285

B. Front Squats
5@195
5@215
5@225
5@225

C. Bi's

2 June

Training Session (130p)

A. 6 Sets of 2 Power Cleans + 1 Jerk @ 250#
*Complete

B. Max Complex of 1 PC - 2 Push Press - 1 PC - 2 Push Press
*245#

C. 16m EMOM
Min 1: Bike (10-12-14-16)
Min 2: T2B (10-12-14-16)
Min 3: Heavy Russian Swings (10-12-14-16)
Min 4: Du's (25-35-40-50)
*If perfect, max cals as tie-breaker in 17th minute
*16+39 Cals

D. For Time:
50 WB
100 DB Snatch (50#)
200 DU's
400m Run
200 DU's
100M SA FW (50#) Each Side
50 Step-Overs With 20# MB
*21:40

1 June

Training Session AM (630a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 400m Ski (No Legs)
Rest 2m, x2

B. 10k Bike Erg
Every 3m, Run 200m
*25:10

Rest 2m

C. 50 Cal For Time On Erg
Damper 10 - Standing
1:34

D. Mobility


Training Session PM (130p)

A. 60 Second Hollow Hold
B. Strict Pullups - 15/13
C. Push-Ups - 30/30
D. DC Crunch + 3 Seconds (25#) Plate
E. 16 Alternating KB SLDL (Blue)

F1. 12 Bent Over Rows
F2. SB Throws
Rest 3m, x2

G. 5 RFT
DBL KB Swings (2 Pood)
50 Yard Prowler Push (180+4 KB's)
*9:52

H. Prowler Spritns (90#)
50 Yards (32)
Rest 2m
25 Yards (15)
Rest 2m
25 Yards (14)