31 August

 Training Session AM (530a)

A1. 20 GHD Sit-Ups
A2. 15 Back Extension
A3. 10-20-10 DB Triplet
A4. Pink Loop

B. Evo Class

8M EMOMS REST 2:30 B/W STATIONS STATION 1 CARDIO MIN 1: 12/7 CAL SKI SPRINT MIN 2: 20 MTN CLIMBERS RX+ MIN 1: 17/12 CAL SKI SPRINT MIN 2: 30 MTN CLIMBERS STATION 2 STRENGTH MIN 1: 20 TORPEDO Z-PRESS MIN 2: 20 INVERTED ROWS STATION 3 CORE MIN 1: 30 TORPEDO DC CRUNCHES MIN 2: 30 BICYCLE CRUNCHES (DOUBLE COUNT) 1. TORPEDO WT. (30/20)

Training Session PM (130p)

A. Speed Back Squats 3x10 *185/205/235

B. "Lottery" 50 KBS 50 T2B 50 WB 50 Cal Bike *5 Burpees EMOM (Begins) *12:55 *2m Slower

29 August

 Training Session (730a)

TRIPLET 250/175 CAL BIKE *EVERY SWITCH = 10 JUMP SQUATS TO HIGH TARGET 250/175 CAL SKI *EVERY SWITCH = 10 TRIP SHUTTLE (5-35 = 1) 250/175 CAL ROW *EVERY SWITCH = 10 U/B HEAVY SLAMBALLS

Team of 2 (Besser) *36:00

28 August

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 10-20-10 DB Triplet
A4. Pink Loop

B. ēvoFIT Class

30m AMRAP
17 Cal Bike Sprint
+
50 Yard U/B Walking Lunges
+
40 Banded Pressdowns
+
200m Farmers Walk (1.5)
+
50 Tuck-Ups
+
50 Floor Press W/Plate (70#)

Training Session PM (130p)

A. DB Rows, 3x10 (90)

B. 20m You Go - I Go (Phillip)
-10 KBS (106#)/

-10 Cal Ski Sprint

-10 Strict Pull-Ups
*6+

26 August

 Training Session (130p)

A. 5 Sets
25 Cal Bike Erg
25 Push-Ups
25 Cal Row
25 DB Bench (50#)
Rest 2m B/W

*Complete

B. Deadlift - No Hook - No Mix
*255/285/315/315/315

25 August

 Training (130p)

A. Box Squats
5x3
*295/315/345/365/385/400

24 August

Training Session AM (530a)

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

B. Pink Loop

C. ēvoFIT Class
PART 1 REPEAT STATIONS *REST 3M B/W STATIONS STATION 1 WITH A 2:30 CLOCK 4-8-12-16... CAL BIKE ABMAT SIT-UPS REST 1M X3 STATION 2 WITH A 2:30 CLOCK 4-8-12-16... BURPEES OVER TORPEDO TORPEDO SQUATS TO MEDBALL TORPEDO SINGLE LEG DEADLIFTS REST 1M X3 D. 10-20-10 DB Triplet (70#) Rest 2m, x2

Training Session PM (130p)

22 August

 Training Session (730a)

"ON AN ISLAND"

30M AMRAP: 10 CAL BIKE/SKI/ROW 10 KBS 10 S/A THRUSTERS 1 BIG LAP 10 YARD BURPEE BROAD JUMP 20 CAL BIKE/SKI/ROW 20 KBS 20 S/A THRUSTERS 1 BIG LAP 20 YARD BURPEE BROAD JUMP 30 CAL BIKE/SKI/ROW 30 KBS 30 S/A THRUSTERS 1 BIG LAP 30 YARD BURPEE BROAD JUMP 40 CAL BIKE/SKI/ROW 40 KBS 40 S/A THRUSTERS 1 BIG LAP 40 YARD BURPEE BROAD JUMP *3+91

1. COMPLETED SOLO 2. KB WEIGHT IS 1.5/1 3. KB SWINGS ARE OVERHEAD

21 August

Training Session AM (430a)

A. 80m AMRAP
500m Row
30 Cal Echo
500m Ski
1k Bike Erg
50 Yard Prowler
300m Run
20 Heavy Single Russian Twists

B. ēvoFIT
WITH A 28M RUNNING CLOCK 0-8M EMOM MIN 1: 20s AIR BIKE SPRINT MIN 2: 30 TORPEDO DC CRUNCHES 8-10M REST 10-18M AMRAP 200M RUN 24 PLANK JACKS ON TORPEDO 12 TORPEDO S/L V-UPS 6 TORPEDO FACING BURPEES 18-20 REST 20-28M EMOM MIN 1: 20s BIRD DOG - EACH SIDE MIN 2: 12 BICEP CURL + CHEST PRESS 1. TORPEDO WEIGHT IS (30/20)

C. 15m Walk

Training Session PM (130p)

A. Power Cleans Build Quickly To Moderate PC *245 Then, w/partner, complete 10-8-6-4-2 PC's @ 245#

B. Build To Heavy PC *295

19 August

 Training Session (115p)

A1. Bench, 8 Reps (215#)
A2. 30 Half DB Incline Reps (45#)
A3. 10 Ring Dips
A4. 8 DB Fly's (20#)
Rest 3m, x3

B. Plate Pinch Squeeze (2m)

C1. 50 Skullcrushers
C2. 50 Bicep Curls
*65#

D. SB Drop-Sets
6 @ 75# - 8 @ 70 - 10 @ 40#

18 August

 Training Session (115p)

A. Push Press, 3x5 + 20 Second OHD Hold On Last Rep
*165/175/185

B. 3 Position Clean (Mid Thigh - Below The Knee - From The Ground)
*195-225-245-255-265

C. Deads On 2 Inch Riser, Build To Heavy 2
*275-325-345-365-375

D. Class Workout
8m EMOM
Even: 17 Cal Row
Odd: 10 Box Step-Overs
Rest 1m
8m EMOM For Max Reps
Even: Cal Row
Odd: Box Step-Overs
*199 Reps

17 August

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
Rest 2m, x2

B. Pink Loop

C. ēvoFIT Class
7 MIN AMRAP STATIONS REST 3 MIN B/W STATIONS STATION 1 5-10-15... CAL SKI S/L V-UPS STATION 2 5-10-15.... OHD IN PLACE LUNGES WITH TORPEDO (30/20) UP-DOWNS OVER TORPEDO RX+ 45/25 PLATE BURPEES OVER THE PLATE STATOIN 3 10-20-30... SLAMBALLS (30/20) 150M RUN RX+ SLAMBALL RUN

D1. 10-20-10 DB Triplet D2. Biceps Rest 2m, x2

Training Session PM (130p)

A. Bottoms Up Front Squats, Triples *215/235/255/275x5/275x3

B. Back Squat, 3x5 Tempo (33X1) *215/245/265/300

C. "HIGH OCTANE"

FOR TIME: 100 DU'S 80 KBS (1.5/1) 60 THRUSTERS (95/65) 40 ABMAT SITUPS 20/10 CAL BIKE

*14:45 (Last year was 14:57) *U/B Du's - U/B KBS - 10/27/40/52/60 - 29/11 - 20 Second Bike

1. BEGINNING WITH AND EVERY 6M, RUN 400M.

15 August

 Training Session AM (7a)

A. WITH A TEAM OF 3

"YOU GO - I GO" FORMAT 25M AMRAP 8/5 CAL SKI 8 BURPEES TO A HIGH TARGET + 2 SEC HANG 8/5 CAL ROW 8 HEAVY SLAMBALLS 8/5 CAL SKI 8 HEAVY WALLBALLS *With Jeff, Team of 2 B. Bench 4x6 Pause Bench *215/235/235/235

14 August

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 10-20-10 DB Triplet
Rest 10m, x2

B. Pink Loop

C. ēvoFIT Workout
STATION 1 5M AMRAP 15/12 CAL ROW 20 - 1 ARM HANG SNATCH 25 TORPEDO JUMPING JACKS (30/20) *REST 1M AFTER 5M AMRAP X2 STATION 2 5M AMRAP 20 YARD BURPEE BROAD JUMP 20 KB SDLHP (2 Pood) 20 V-UPS *REST 1M AFTER 5M AMRAP X2 1. PICK UP WHERE YOU LEFT OFF ON THE REPEAT AMRAP. 2. REST 3M B/W STATIONS.

Training Session AM (9a)

A. Pink Loop

B. 5 Hill Sprints

Training Session PM (130p)

A. Clean From Blocks 5x2@250# *Complete

B. Class WOD "Assault Bike Conditioning 3"

60 Second Max Cals Rest 6m *Must complete 1:1 Cals to T2B during rest 30 Second Max Cals (No T2B After) *54/22 (76 Total) (1 Better Than Last Year)

12 August

 Training Session (130p)

A. Banded Back Squats
225+Bands
5x5

B. 3 Working Sets For Total Load
5 Push Press - 3 Jerks - 1 Strict Press
*165-185-190

C. Every 4m For 16m
500m Row
10 C2B Pull-Ups
10 Heavy Swings
*4+60 Extra Reps Final Round

11 August

 Training Session (130p)

A. Find Heavy Load From Complex
1 DL W/Pause Below Knee - 1 Clean Pull - 1 Power Clean - 1 Split Jerk
*Built to 265

B. Find Heavy Load From Complex
1 Clean Pull - 1 Squat Clean - 1 Split Jerk
*Built to 255

C. "Heavy Set"
For Time:
18 DL
6 Front Squats
12 PC
3 Thrusters
*225
Cash-Out
400m Run
100 Du's
*5:39 (Last Year was 6:47)

D. 15m Bike Outside (Z1)

10 August

 Overtraining Monday...AM Training Session (515a)

A1. 20 GHD's
A2. 15 Back Ext
A3. Pink Loop
A4. 20 GHD's
A5. 15 Back Ext

B1. 10-20-10 DB Triplet
B2. Heavy Russian Twists
*70s
Rest 2m, x2

C. Crossover

D. ēvoFIT Class
30m EMOM
Min 1: 10 Torpedo Facing Burpees
Min 2: 20 Lunges In Place W/ Torpedo
Min 3: 1 Round of ēvo (5 Push-ups - 10 1/2 Front Raises - 15 Squats)
Min 4: 150m Run
Min 5: 1 Round of ēvo
Min 6: Rest
*Complete

E. Back/Bicep Cable Machine

Training Session PM (115p)

A. 5 Complexes
1 FS Bottoms Up - 1 FS + 3 Seconds In Hole + 1 FS 
*215/235/255/265/265

B. "DB"
14 Cal Row
3 T2B
Row
6...
Row...
*Finished 14 T2B In Round of 30. 
*149 T2B
*Every Break = 10 Heavy Wallballs
*Broke once at 16 of 27 Round

C. Not For Time:
10-1 Strict Pull-Ups
20-2 Push-Ups

8 August

 Training Session (730a)

A. Tested TeamWOD

"SATURDAY TITLE FIGHT GONE BAD" W/PARTNER MIN 1: PLATE PUSH (1 LAP) (20 OUT AND BACK) 90/45 MIN 2: 20/12 BIKE CALS MIN 3: 12 SYNCHRO BURPEE TO TGT MIN 4: 24 HEAVY WALLBALLS MIN 5: SKI FOR MAX CALS

*Did this with CP (103 Cals) 1. SCORE IS TOTAL CALS SKI'D FOR ALL 5 ROUNDS. 2. DONE WITH A PARTNER OR GROUP OF 3. BREAK UP THE WORK AS NEEDED EXCEPT FOR SYNCHRO BURPEES. JUMP MUST BE SYNCHRO. 3. IF TEAMS MISS PP/BIKE/BURPEES OR WB, THEY MUST REST THE SKI MINUTE AND WILL NOT BE ABLE TO RECORD CALORIES FOR THAT ROUND. 4. MEN'S TEAMS START ON PLATE PUSHES. WOMEN'S TEAMS START ON BIKE. 5. 5 ROUNDS FGB STYLE. 6. TEAMS OF 3, ALL ARE REQUIRED TO DO BURPEES. SAME PLATE PUSH. SAME WB. BIKE CALS ARE THE SAME.

7 August

 Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 10-20-10 DB Triplet

Rest 3m, x2

B. Pink Loop

C. ēvoFIT Class

12M STATIONS WITH PARTNER "I GO - YOU GO" WORKOUT 1 AMRAP 200M RUN 20 THRUSTERS 20 TORPEDO RUSSIAN TWISTS 20 PULSE SQUATS WITH TORPEDO *TORPEDO WT. (30/20) WORKOUT 2 AMRAP 20/15 CAL ROW 15 PLATED PICK-UPS *PLATE WT. (55)

*Did this with Mcclaren

D. Triceps

Training Session PM (130p)

A. Split Jerks @ 225. 5x3 + 3 Second Hold In Catch On Every Rep
*Complete

B. "To the light"

300 Yard Shuttle
27 T2B
21 PC (135)
15 Thrusters (135)
9 Over The Bar Burpees
40 Yard Seal Walk
*6:05 (12 Seconds Slower Than Last Year)

5 August

Training Session (130p)

A. Back Squats, 5x10

*185/215/245/275/305

B1. 20 Yard Front Rack BB Lunges (135)

Rest 2m

B2. 16 Alternating Back Rack Step-Ups (135)

Rest 4m, x2

4 August

Training Session (130p)

A. 1 Push Press + 2 Push Jerks

Build to a Heavy

*255#

B. 1 CGDL + 1 SC + 1 FS + 1 SC

*165/195/225/235/245/255

C. 3 CGDL + 3 Clean Shrugs

*235#

D. Bicep Superset

3 August

Training Session (445a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. DB DL Triplet

B. Every 3m For 15m 

3 DL + 2 HSC + 1 SC + 1 PJ

*195 - 215 - 235 - 255 - 275

C. Partition Anyway

80 Cal Row

80 Burpees 

80 T2B

*13:20 

1 August

Training Session (730a)

30M AMRAP: 1 ROUND AT EACH STATION WITH A PARTNER STATION 1: 200 YARD FARMERS WALK (2/1.5) 30 KBS (2/1.5) STATION 2: 40/25 CAL SKI 30 WALLBALLS (20/14) STATION 3: 40/25 CAL BIKE 30 HEAVY SLAMBALLS (75/70/50-30) STATION 4: 40/25 CAL ROW 30 Z-PRESS (75/55) B/W EVERY STATION COMPLETE: 30 SECOND SYNCHRO HOLLOW HOLD WITH PARTNER + 30 PUSHUPS

1 Full With Andy