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Monday, September 28, 2020

28 September

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C. ēvoFIT Class

For Time (12m Cap)
40 Cal Row - 40 Z Press
30/30 
20/20
10/10
*5:54

Rest 3m

12m AMRAP
20 Banded Straight Arm Pulldowns
24 Alt KB S/L DL
1m Hollow
30 Second Lunge Hold (Each Leg)

Training Session PM (130p)


A. Box Squats, Build To Heavy Double
*355/375/395

B. 16m Running Clock "Up and Down"
0:00 - 6:00 
Establish 10RM Strict Press From Ground
*170#
6:00 - 16:00
Max Load Of Squat Clean + Front Squat
*305#
*Total Load = 475#

C. For Time: 
9-15-21
Power Clean
Push Jerk
Front Squats
*7:09

Saturday, September 26, 2020

26 September

 Training Session (7a)

A. Tested TeamWOD

Every 5m For 35m
25/15 Bike Cals
3-9-15-21-27-33-39
25/15 Row Cals
10 Clean and Jerks (155/95)
*7+3 T2B (Cheeks)

Friday, September 25, 2020

25 September

 Training (530a)

A1. 20 GHD'S
A2. 15 Back Ext
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C1. 20 Skull Crushers
C2. 20 Barbell Curls
Rest 2m, x3

D. ēvoFIT Class

24m Clock

0:00 - 12:00
2,500m Row With Partner
*8:02 (Andy)

12:00 - 18:00
50 Wallballs
30 Burpees
*3+40 WB's

Training Session PM (130p)

"Quadzilla"

(4) - 10m Stations 
Station 1: 
20-10-5-3 Bench
*195/245/285/310

Station 2: 
220 Cal Ski in 10m
*Complete

Station 3: 
Dball Over The Shoulder
P1 = 30 Seconds
P2 = 30 Seconds
*74 Reps

Station 4: 
9m Amrap:
Max Cals Bike
*Can Only Bike While Someone is Hanging From Bar
*156 Cals

Total of 512 Reps

Wednesday, September 23, 2020

23 September

 Training Session (130p)

A. Build To A 3RM Bench
*290

B. Squat Clean Waves (3-2-1)
*185/205/225
Rest 3m, x2

C. For Time
2k Row
21 PC 
15 Thrusters
1k Row
15 PC
12 Thrusters
500m Row
9 PC
9 Thrusters
*135
*18:32

Tuesday, September 22, 2020

22 September

 Training Session (130p)

A. Power Clean Waves
*10 TnG @ 165 - 8 TnG @ 185 - 6 TnG @ 225
Rest 3m, x2

B. Strict Press Triple
*155/175/195/205

C. EMOM For 16m
Min 1: Plate Push Frogger (0-5-0-10-0)
Min 2: 20 Abmats
Min 3: Max C2B Pull-ups (1st 30 Sec Only)
Min 4: Max Cal Ski (1st 30 Sec Only)
*22/17 - 22/15 - 21/14 - 22/17
*148 Reps (2 Less Than Last Year)

Monday, September 21, 2020

21 September

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 (70#)

C. ēvoFIT Class
30M AMRAP STATION 1 30 WALK-UPS IN PUSH-UP POS. ON PLATE 30 PLATED BACK SQUATS (45/25) STATION 2 30 TORPEDO S/L DEADLIFTS + SHOULDER PRESS (15/SIDE) 60 GLUTE BRIDGES WITH TORPEDO *TORPEDO WT. (30/20) STATION 3 30 ABMAT SIT-UPS RX+ 50 ABMAT SIT-UPS STATION 4 30 INVERTED ROWS 30 BATTLE ROPE CIRCLES STATION 5 150M WAITERS CARRY WITH KB (1.5/1 POOD) *CAN ONLY SWITCH ARMS AT THE TURN-AROUND (75M)

*2 Rounds

D1. 75 BB Curls D2. 75 Skull Crushers


Trainnig Session PM (130p)

A. Box Squats, Build To Heavy Triple *235/265/295/325/355/385

B. Power Snatches *155 For 5-4-3 (Singles) *115 For TnG 5 - 135 For TnG 4 - 155 For TnG 3

C. 3 Second Tempo DL To Mid Thigh - 3 Sec Mid Thigh - HSC 15m To Find Heavy Single *285

Saturday, September 19, 2020

19 September

Training Session (630a)

Workout 1:
WITH A PARTNER: 
8M AMRAP
P1 20 YARDS OUT AND BACK (HEAVY)
P2 20 YARDS OUT AND BACK (HEAVY)
15 SYNCHRO HEAVY SWINGS

REST 4M

6M AMRAP
P1 25 YARDS OUT AND BACK (MODERATE)
P2 25 YARDS OUT AND BACK (MODERATE)
12 SYNCHRO HEAVY SWINGS

REST 4M

4M AMRAP
P1 30 YARDS OUT AND BACK (SPEED)
P2 30 YARDS OUT AND BACK (SPEED)
9 SYNCHRO HEAVY SWINGS


Workout 2: 
10-5-1-30
Back Squat (275/315/365/155)
2-2-2
Deadlift (315/365/365/395)
*BUILD TO A HEAVY 10-5-1 AND MAX DOUBLES AFTER EVERY SET. 

Workout 3: 
40-20-10
Bike Cals
12-8-4 Bench (205-225-245)
Ski Cals
12-8-4 Bench (205-225-245)
*8:36

40 CAL BIKE
12 BENCH
40 CAL SKI
12 BENCH
20 CAL BIKE
8 BENCH
20 CAL SKI
8 BENCH
10 CAL BIKE
4 BENCH
10 CAL SKI
4 BENCH

Friday, September 18, 2020

18 September

Training Session (AM) 520a

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B. Pink Loop

C1. 60 BB Curls
C2. 60 Skull Crushers
C3. 35 Upright Rows

D. ēvoFIT Class

Every 4m For 24m 

STATION 1 300M RUN 20M BURPEE BROAD JUMP RX+ 400M RUN STATION 2 350/300M ROW 5 BURPEES 10 LATERAL STEP-OVERS WITH TORPEDO OHD HOLD + PRESS RX+ 450/350M ROW 1. ALTERNATE STATIONS EVERY 4M.


Training Session PM (130p)

A. 10 RFT

10 Push Press (115) 12 Superman Standard Push-Ups *10:52

Wednesday, September 16, 2020

16 September

 Training Session (130p)

A. Squat Cleans
Build To Heavy Single
*285/305

Singles @ 265#
*1-1-1-1

Doubles @ 245#
*1.1 - 1.1 - 1.1

Triples @ 225#
*1.1.1 - 1.1.1 - 1.1.1

B. Bench
60 Reps @ 225#
*12/10/10/10/10/8

Half Strict Pullups
*6/5/5/5/5/4

Tuesday, September 15, 2020

15 September

 Training Session (130p)

A. Build To A Heavy DL Double
*275/305/335/375/385/385/405

B. 12m EMOM
Min 1: BB Skull Crushers
Min 2: Seated Plate To OHD
Min 3: Tall WB (12')
*Score is lowest round at each movement
*45/25/10 = 70

C. 16m EMOM
Min 1: 8 Burpee Box Jumps (30")
Min 2: 40 DU's
Min 3: 12 T2B
Min 4: 2 Burpees + Max Cal Ski
*23/22/23/26
*94 Cals

Monday, September 14, 2020

14 September

 Training Session AM (520a)


A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B. Pink Loop

C1. 50 Pressdowns
C2. 50 Cable Curls
C3. 50 Lat Pressdowns
C4. 50 Cable Upright Rows

D. ēvoFIT Class

30m Amrap:
100 Cal Row
80 Russian Twissts
60 Wallballs
40 Plyo Lunges
20 Torpedo Twists
400m Run (Both)
*2+10 Plyo Lunges (With Harp)


Training Session PM (130p)

A. Front Squats
5x3
*225/245/265/285/305

B. Partner "Lyon"
10 Rounds You Go - I Go
7 Squat Cleans
7 S2O
7 Burpee C2B
*16:49 (With Spence)


Saturday, September 12, 2020

12 September

 Training (7a)

TeamWOD

WITH A TEAM OF 3-4 PEOPLE: 50 CAL BIKE 50 CAL ROW 50 BAR FACING BURPEES (8 MIN) 200M SB RUN 40 CAL BIKE 40 CAL ROW 40 FRONT SQUATS (8 MIN) 200M SB RUN 30 CAL BIKE 30 CAL ROW 30 HEAVY SB (8 MIN) 200M SB RUN 20 CAL BIKE 20 CAL ROW 20 SDLHP (4 MIN) 200M SB RUN 10 CAL BIKE 10 CAL ROW 10 SYNCHRO BFB (TEAM) 200M SB RUN

*Andy/Jess/Steve *23:41 1. SB RUN IS TO FRONT OF BUILDING BY CHIROPRACTOR. 2. LADIES CALS ARE 35/25/15/10/5 3. BREAK UP BIKE/ROW CALS AS NEEDED.

Friday, September 11, 2020

11 September

 Training Session AM (530a)

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

B. ēvoFIT Class
90 Seconds On Clock
15 WB
10 Burpees
Max Cal Bike In Remaining Time
*20/21/21/24


Training Session PM (130p)

A. Pressdowns
4x25

B. Seated Row
4x25

C. BB Bench
4x25

D. Speed Triples On Bench With Chains
24x3 (Narrow - Medium - Normal Grip)

E. Triples W/O Chains
*225/245/265

F. Cind-T
3 Rounds Of:
2 Rounds Of Cindy
1 Round Of DT
*6:09 (30 Seconds Slower Than Last Year)

Wednesday, September 9, 2020

9 September

 Training Session (130p)


A. 7 Rounds:
8 SDLHP (135)
8 Banded KBS

B. 3 RFT
1k Row
21 T2B
12 DL (275)
*16:10

Tuesday, September 8, 2020

8 September

Training Session (130p)

A. Back Squats
5x5
*245/265/285/305/325/335

B. Sissy Squats W/Bear Hug (30#)
25/25

C. 50 Tempo Skull Crushers (45#)

Monday, September 7, 2020

7 September

 Labor Day Training (630a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. "Labor Day V2"

For Time:
800m Run
100 Du's
60 Cal Bike
30 Burpee Pull-Ups
400m Run
100 Du's
60 Cal Bike
30 Burpee Pull-Ups
800m Run
*21:38 (With Milton) 

Saturday, September 5, 2020

5 Sept

 Training Session (7a)


7M AMRAPS WITH A TEAM OF 3 STATION 1: PROWLER 1 LAP PROWLER PUSH (0-25-0) 6 DBALL OVER SHOULDER (100/75# BALL) (8-45s/2-45s+25s) 1. SCORED AS ROUNDS AND REPS. 1 LAP AND 6 CLEAN AND JERKS IS 1 ROUND. 1 REP PER YARD ON THE PROWLERS. STATION 2: SKI FOR DISTANCE EVERY 250M, ENTIRE TEAM MUST COMPLETE 8 SYNCHRO TNG SQUAT JUMPS TO TARGET. ANY BREAK IN SYNCHRO START BACK AT 0. 1. SCORE IS TOTAL METERS SKI'D IN 7M WINDOW STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 HEAVY SWINGS SYNCHRO T2B (2 WORKING) *ANY BREAKS OR SWITCHES ON KBS OR T2B = -2 REPS 1. SCORE IS ROUNDS AND REPS COMPLETED. STATION 4: 12/8 CAL ROW 200M RUN 40 DU'S 1. SCORE IS ROUNDS + REPS 2. WHOLE TEAM RUNS 200M. CURB AND BACK. EVERYONE MUST BE BACK TO START DU'S 3. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 4. 2M TRANSITION B/W STATIONS.


Friday, September 4, 2020

4 September

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 10-20-10 DB Triplet
Rest 2m, x2

B. Pink Loop

C. ēvoFIT Class
30m EMOM
Min 1: 10 Torpedo Facing Burpees
Min 2: 15 Torpedo Thrusters
Min 3: 20 1-Arm Hang Snatch
Min 4: Max Cal Bike
Min 5: Rest Day
*Score is total cals on Bike
*163 Cals

Training Session PM (130p)

A1. Back Squat Triples
*225/255/285/315/335/355
Rest 10 Seconds
A2. Deadlift Singles
*275/325/355/375/395/415

B1. Back Squat Doubles
*315/285/255/225
Rest 10 Seconds
B2. Deadlift Doubles
*325/325/325/325


Wednesday, September 2, 2020

1 September

 Training Session (130p)

A. Deadlift, 5x5
*285/315/345/365/385

B. Class Workout "Sept"
18M AMRAP: 10 YARD BURPEE BROAD JUMP 10 YARD BURPEE BROAD JUMP 15 PULLUPS 10 YARD BURPEE BROAD JUMP 15 PULLUPS 20/12 PUSH-UPS (SUPERMAN) 10 YARD BURPEE BROAD JUMP 15 PULLUPS 20/12 PUSH-UPS (SUPERMAN) 25 KB HIGH PULLS (1.5/1) 10 YARD BURPEE BROAD JUMP 15 PULLUPS 20/12 PUSH-UPS (SUPERMAN) 25 KB HIGH PULLS (1.5/1) 30 CAL PRISON BIKE (18 LADIES) 10 YARD BURPEE BROAD JUMP 15 PULLUPS 20/12 PUSH-UPS (SUPERMAN) 25 KB HIGH PULLS (1.5/1) 30 CAL PRISON BIKE (18 LADIES) 100 DU'S *8 Rounds 1. STAGGER INTO 2 GROUPS. SEPARATE BY ROUGHLY 2-3M TO DECONFLICT BIKES. FOR BIGGER CLASSES, PUT OUT A FEW ROWERS JUST INCASE BIKES ARE ALL TAKEN. 2. PUSH-UPS ARE SUPERMAN STANDARD. 3. SCORE IS ROUNDS + REPS.