31 October

Training Session AM (645a)

30M EMOM (TEAM OF 3): MIN 1: 10 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 SYNCHRO BURPEES 15 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 10 SYNCHRO BURPEES 20 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 10 SYNCHRO BURPEES 25 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 10 SYNCHRO BURPEES 30 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 10 SYNCHRO BURPEES MIN 2: 23/15 CAL SKI MIN 3: 15 C2B/CHIN OVER + 10 SYNCHRO BURPEES 16 C2B/CHIN OVER + 10 SYNCHRO BURPEES 17 C2B/CHIN OVER + 10 SYNCHRO BURPEES 18 C2B/CHIN OVER + 10 SYNCHRO BURPEES 19 C2B/CHIN OVER + 10 SYNCHRO BURPEES MIN 4: 23/15 BIKE CAL MIN 5: 12 HEAVY SB + 10 SYNCHRO BURPEES 13 HEAVY SB + 10 SYNCHRO BURPEES 14 HEAVY SB + 10 SYNCHRO BURPEES 15 HEAVY SB + 10 SYNCHRO BURPEES 16 HEAVY SB + 10 SYNCHRO BURPEES MIN 6: REST 1. SCALE TO A TEAM OF 3 IF NEEDED. 2. ONCE YOU MISS A ROUND, RUN 400 AND TAKE AS MUCH TIME AS YOU NEED AND THEN JUMP BACK IN. SCORE IS TOTAL ROUNDS COMPLETED. 3. ANY STATION THAT HAS 10 BURPEES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED. ONLY ONE PERSON DOING BURPEES AT A TIME. 4. ALL BURPEES ARE TO A TARGET. THE SAME TARGET FOR ENTIRE 30M EMOM.

B. Bench, 10 Reps Rest 3m, x5 *185/225/240/255/275(PR)

30 October

Training Session AM (515a)

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

B. 10-20-10 DB Triplet

C1. Sand Dune Marches
C2. Muscle Clean and Press
Rest 2m, x3

D. Mobility

E. ēvoFIT Class

12 Rounds For Time With A Partner
You Go - I Go
5 Burpees
12 Cal Bike
200m Ski 
*17:52 (W/Harper)

Training Session PM (130p)

A1. Front Rack Lunges (10/8/6/4/2 Each Leg)
*135/135/135/185/225/225
A2. 20 Plyo Lunges After Each Set
*Complete

B1. Push Press, 5 Reps
*165/185/205/215/215
B2. Seated SA KB Presses, 10 Each Side
*Blue/Blue + Yellow
Rest 2m, x5

C1. Bent Over BB Row
*165 For All
C2. 5 Pull-Ups, 5 Sec Negative
*Complete
*Rest 2m, x3

28 October

Training Session (130p)

A. "Iron Breakfast"
EMOM For 15m
Min 1: 8 DL
Min 2: 4 PC
Min 3: 2 SC
*265 (Last year was 255#)

B. 15m Amrap
8 Skull Crushers - 16 CGFP (105)
8 BB Curls

C. 30-20-10
KB Oblique Crunches
Plank Hip Taps

D. Max Hang From Bar
*2:05

27 October

Training Session (130p)

A. For Time: 
500/400m Row
10 T2B
10 Burpee Over The Rower

Rest 4m

500/400m Row
10 T2B
10 Burpee Over The Rower

Rest 2m

500/400m Row
10 T2B
10 Burpee Over The Rower

Rest 1m

500/400m Row
10 T2B
10 Burpee Over The Rower

*16:37

B. 10-1
Heavy KB High Pulls (102#)
Strict Press (105#)

26 October

Training Session AM (530a)

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

B. Mobility

C. For Time:
20-2 Bike Erg
10-1 Back Squats (185)
10-1 Wide Strict Pull-Ups

D. Sand Dune High Steps (Ankle Weighted)
*100-80-80

Training Session PM (130p)

A. Back Squats, 8-8-6-6-5
*275 For All

B. Class WOD
*Left Calf Blew Up 1/2 Way Thur, Stopped

24 October

Training Session (7a)

A. Tested Class Workout

3 Rounds For Time:
1k Ski
25 Synchro Burpee Pull-Up Complex
50m Reverse Bear Crawl
100 DU's
*Begins with and every 6m Complete Big Lap Run

*27:55 (Andy/Jess)

B. Bench, 5x5
*235/255/275/290/300(PR)

23 October

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 18 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Class

For Time With A Partner
140 Cal Row
Then: 
2 Rounds:
10 Torpedo Twists
20 DOIU Over Torpedo
30 S/L V-Ups W/Torpedo
200m Gun Walk - Torpedo OHD Carry

Then: 
140 Cal Row

*19:42 With Ginny

Training Session PM (130p)

A. 3 Rounds For Time With A Partner
60 WB
40 KBS (2)
20 PC (135-155-185)
10 PJ (135-155-185)
*12:52

21 October

Training Session (130p)

A. Press Medley (1 Press - 2 PP - 3 PJ)
*Score is 3 heaviest loads
*205/215/225 (645)

B. EMOM for 20m
8 Cal Bike
8 T2B
8 SDLHP (115)
40 DU's

10 - 50
12 - 60 
14 - 70
16 - 80

*20 Rounds

20 October

Training Session (130p)

A. 50-40-30-20-10
Bike Cals 
Bench (135/155/185/205/225)
*25:12
(30/20) - (13/12/8/7) - (8/8/8/6) - (9/7/4) - (6/3/1)

19 October

Training Session AM (5a)

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

B1. Heavy BB Curls x5
B2. DB Tricep Ext Into Cable Curls x20/10

C. 10-20-10 DB Triplet

D. Mobility

E. ēvoFIT

10 Burpee Box Jumps (24)
20 W/M Sit-Ups

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext
40 Cal Bike/Ski

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext
40 Cal Bike/Ski
50 Plyo Lunges

*1+10/20

Training Session PM (130p)

A1. Back Squat Triple
*225/275/305/335/345/345

Rest 20 Seconds

A2. DL Single
*225/315/345/375/405/425

B. 12m Amrap
18 HPC (95#)
18 Push-Ups
*7+2 HPC

17 October

Training Session (7a)

A. 

WITH A TEAM OF 3: 12M EMOM: MIN 1: SKI CALS 25/15 CALS MIN 2: BIKE CALS 25/15 CALS MIN 3: ROW CALS 25/15 CALS

*Complete 1. 1 PERSON ON MACHINE. OTHER 2 PARTNERS CAN DO SYNCHRO POGO FACING BURPEES TO REDUCE # OF CALORIES EACH MINUTE. 2. FOR EXAMPLE, IF MINUTE ONE, YOU ONLY WANTED TO SKI 20 CALS THAT MINUTE, 2 PARTNERS WOULD HAVE TO COMPLETE 5 SYNCHRO POGO BURPEES DURING THAT MINUTE ALONG WITH COMPLETING 20 CALS ON THE SKI. 3. SCORE IS ROUNDS COMPLETED, TOTAL ROUNDS. PERFECT SCORE IS 12. REST 2M EVERY 2M FOR 12M EVEN: MUST COMPLETE 50 CALS USING ANY MACHINES DESIRED. ONE PERSON WORKING AT A TIME. ODD: 2 ROUNDS: 5-3-1 TNG CLEAN AND JERK (135/85) HEAVY SLAMBALLS (50/30)

*Complete

1. SCORE IS ROUNDS COMPLETED, 12 IS PERFECT. REST 2M EMOM FOR 6M CHOOSE 1 MACHINE AND CHOOSE 1 CALORIE COUNT TO COMPLETE EVERY ROUND.

*20 Cals (Bike) *Total Score of 38 Reps 1. EVERY MINUTE BEGINS WITH 4 SYNCHRO BURPEES 2. WITH REMAINING TIME, MUST HIT THAT NUMBER THAT WAS SELECTED BEFORE WORKOUT STARTED. 3. MUST HIT THE SAME NUMBER FOR ALL 6 MINUTES. IF YOU MISS YOUR NUMBER, TAKE YOUR LOWEST CALS COMPLETED AND CUT IT IN HALF, THAT IS YOUR SCORE. 4. TOTAL SCORE IS # OF ROUNDS OUT OF 12 FOR PART 1 + # OF ROUNDS OUT OF 6 FOR PART 2 + SCORE FOR PART 3 WHICH IS THE CALORIE NUMBER CHOSEN OR HALF OF THE LOWEST CALS COMPLETED IF FAILED.

16 October

 Training Session AM (530a)

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

B. Pink Loop

C. 10-20-10 DB Triplet

D. Mobility

E. ēvoFIT Class
For Time:
50 Burpees
100 Hang Snatch (30)
400m Run
100 Torpedo Front Squats 
300m Run
100 Mountain Climbers
200m Run
50 Burpees
*21:52

Training Session PM (130p)

A. Deadlift, 10x3
*275/275/305/305/315/315/335/335/355/355

B. 30 Thrusters For Time @ 185#
*2:25

14 October

 Training Session (130p)

A. Squat Clean Waves, 1.1.1
Rest 3m, x3
90 Seconds B/W Singles
*245/265/285
*265/285/300
*265/285/310

B. Class WOD

For Time:
40 Cal Bike
30 T2B
20 WB
10 PC (135)
5 Bar Muscle-Ups
10 PC
20 WB
30 T2B
40 Cal Bike
*10:59

13 October

Training (130p)

A. Power Clean Waves 3,2,1 (TnG Reps)
*225/245/265
*235/255/275
*245/265/285

B. "FLIPPY" BUY-IN:

600M THEN: 9 -15 - 21 HEAVY SWINGS SHOULDER TO OHD C2B/CHIN OVER *135

*7:49

C. Complex Pause 3 Sec To Mid-Thigh, HSC - Pause Jerk *275

12 October

 Training Session AM (520a)

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

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

C. Mobility

D. ēvoFIT Class
8M STATIONS *REST 2M B/W STATIONS STATION 1 FOR TIME 200M KB FARMERS WALK 150M DOUBLE KB FRONT RACK WALK 100M KB S/A WAITERS CARRY (50M EACH ARM) *KB WT. IS (1.5/1 POOD) STATION 2 8M AMRAP 2 LAPS PLATE PUSH + REV PLATE DRAG (45/25) 30 TORPEDO BICEP CURLS 30 TORPEDO STANDING TRICEP EXTENSIONS *ADD TORPEDO TO TOP OF PLATE STATION 3 AMRAP 20/12 CAL AIR BIKE 50 BICYCLE CRUNCHES

Training Session PM (130p)

Back Squats, Triples With 3 Sec Pause in Bottom *225/245/265/285/305/315/315

"Capt Insano" 16M EMOM Min 1: 15 Yard F/W Bear Crawl - 15 Yard B/W Bear Crawl Min 2: 10 DL (225) Min 3: 10 Burpees To Target Min 4: Cal Ski In 45 Seconds

*28 - 26 - 25 - 26 *105 Cals

10 October

 Training Session (7a)

0:00 - 5:00 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 5:00 - 10:00 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 10:00 - 15:00 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 15:00 - 20:00 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 250M/200M ROW 20:00 - 25:00 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 25:00 - 30:00 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) MAX CALS AIR BIKE AS TIE-BREAKER 1. TEAMS OF 3 *129 Cals (BW/Phillip) 2. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 3. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL. 6. IF YOU SCALE ANY PIECE OF IT, ADD 2 SYNCHRO BURPEES EVERY ROUND (10 TOTAL)

B. Back Squats, 4x3 *215/245/275/305

9 October

 Training Session AM (530a)

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

B. 20-10-20 (90s) DB Triplet

C1. Lying DB Tricep Skull Crushers
C2. DB Close Grip
Rest 2m, x2 (20 Reps/20 Reps)

D. 40 Strict Pull-ups

E. Mobility Exercises

F. ēvoFIT Class

Every 4m For 24 Minutes

Even:
300m Run
20 KB High Pulls
20 KB Floor Press

Odd: 
25 Cal Row
30 Yards Walking Lunges
20 Bent Over Torpedo Rows (Each Arm)

Training Session PM (115p)

A. 20m Run

B. Bench, Speed Day, 7x5 @ 185#

C. Half-Speed Wide Grip Pull-ups, 4x5

D. Deadlift, Build To Heavy Clean Grip Single
*275/325/355/385/415/435

E. MedBall Keep Away
*14# Ball, 30 Second Rounds, 3 People (phillip/agnew)

7 October

Training Session (130p)

A. 5 Rounds
25 Cal Row
50 DU's
50' HS Walk
Rest 90s B/W
*2m Rounds for all 5 

B. Squat Clean Clusters; 1.1.1.1
*225/245/265

C. 10 Cal Bike
4 Burpee Box Jumps (24)
8 Pullups
Max TnG Clean and Jerks 
*Continue triplet until 45 Clean and Jerks have been completed. 
*7:58 (1 Second off Last Year)
*35/10

6 October

 Training Session (115p)

A. Bench
3x10 - 3x5 - 3x1
*225/235/250
*275/285/300
*315/325/330x

B. With A Partner:
16m Amrap
5-10-15-20-25-30-35-40
Ski Cals
Synchro Push-ups
WB
*30+85

*After Each Round, Complete 30 Yard Reverse Bear Crawl
*Every even increment on Ski is completed with Arms Only

5 October

Training Session AM (515a)

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

B. 10-20-10 DB Triplet

C1. EZ Curls
C2. EZ Skull Crushers
Rest 2m, x4 (50/70/90

D. Mobility 

Training Session PM (130p)

A. 12m EMOM
Min 1: DU's
Min 2: T2B
Min 3: Heavy Swings
*Can only work 1st 30 Seconds
*58/58/58/59
*21/19/21/21
*16/17/17/17
*225 Reps (DU's/3)

B. Box Squat; Build To Heavy Single
*400#

C. "Aisle Seat"
3 RFT
400m Run
15 Back Squats
15 S2O (135)
*8:07 (7:58 Last Year)

D. Bear Hug Holds, 30 Seconds
*Big Red/Big Red/Big Red

3 October

Training Session (7a)

30m Amrap:

500m Ski
15 Wallballs (30)
12 Box Jumps (30)
9 Power Cleans (135)
Big Lap Run

*Every Round increase Ski 250m and Power Cleans 30#
*500/750/1k/1250/1500
*135/165/195/225/255

*5+150m (Team of 2 With Spencer)

2 October

Training Session AM (530a)

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

B. 10-20-10 DB Triplet

C. ēvoFIT Workout
For Time (25m Cap)

80 TORPEDO SQUAT TO MEDBALL (30/20) 40 CURL TO PRESS 20 D-O-I-U TO BAR TOUCH 800M RUN 20 D-O-I-U TO BAR TOUCH 40 CURL TO PRESS 80 TORPEDO SQUATS TO MEDBALL *24:45 *COMPLETE 10 OHD IN-PLACE LUNGES BEFORE STARTING THE NEXT MOVEMENT.

Training Session PM (130p)

A. Back Squats
*2x10 @ 185
*5x3 @ 255

B. 6m Rounds
Big Lap SB Run
2 Rounds
5 Synchro Burpees
10 Strict Pull-ups
15 Superman Pushups
20 KBS

Max Cals Bike
*57-61-64-59 - 61

Rest 90 Seconds B/W Rounds, x5

1 October

Training Session (130p)

A. Squat Cleans
Build to heavy single
*295

B. 18 reps @ 255#
Alternating With Brent Every Rep

C. Partner Class Workout:

16m clock
500m row each
Then amrap
21 snatch
30 du
15 pull-ups
30 du
9 cal row
30 du
*6+17 reps