31 December

Training Session (1p)

Every 2m For 40m

Min 0-2: 2 Trips Plate Push

*Add 1 Lap Every Round

*2 Synchro Plate Facing Burpees After Each Lap

Min 2-4: 30 Cal Ski

*Add 5 Cals/Round

Min 4-6: 30 T2B

*Add 5 Reps/Round

Min 6-8: 30 Cal Bike

*Add 5 Cals/Round

Min 8-10: 500m Row

*Stays The Same

*Complete (With Spencer)

30 December

Training Session (130p)

A. TnG Power Cleans; 4x5

*205 - 225 - 245 - 265

B. "FGB Style"

Min 1: Ski Cals

Min 2: Plyo Lunges

Min 3: Pull-Ups

Min 4: Hang Power Cleans (115)

Min 5: Seated SA KB Presses (Blue)

Min 6 Rest

4 Rounds

*151-148-138-137

*574 Reps

C. Bench "Death Race"

300# x10 Reps

*3-4-3

275# x 18 Reps

*4-4-4-4-2

250# x 24 Reps

*8-7-6-3

225# x 48 Reps

*7-5-5-5-5-5-5-5-6

*26:51

*Complete # of Reps in any # of sets desired. 

29 December

Training Session (1p)

A. Shankel Complex

*245/275/300

B. Every 3m For 15m

1 Squat Clean - 1 Front Squat - 1 Hang Squat Clean - 1 Jerk

*260 Across

28 December

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10

DB Triplet

C1. Belt Squats 

C2. Calf Work

Rest 2m, x3

D. Mobility

E. ēvoFIT Class

25M AMRAP 120 HELLO DOLLIES 100 SQUATS TO MEDBALL 80 MB RUSSIAN TWISTS (20/14) 60 STONE CHAIR WITH BICEP CURLS (REPS) 40 BOX STEP-UPS OR BOX JUMPS 20M UP-DOWN BROAD JUMP (TURF)

*1+120 Hello Dollies + 500m Ski *START WITH AND COMPLETE 8/4 CAL SKI BEFORE MAKING YOUR WAY TO THE NEXT MOVEMENT.

Training Session PM (130p)

A. Back Squats; 5x3

*255/265/285/305/325

B. Front Squats; 3x3

*235

C. Deadlifts; 5x1

*390

27 December

Training Session (330p)

A. Big Loop With Reagan

-1st Attempt (22:03)

-2nd Attempt (19:55)

26 December

Training Session (8a)

So much for 3 rest days:)

Jess' Birthday Workout

A1. Belt Squats

A2. Belt Marches

Rest 2m, x3

B1. Belt Squat S/L Squats

B2. 20 Weighted Push-Ups

Rest 2m, x3

C. EMOM For 10m

20 Yard Prowler Push

D1. Seated Military Press

D2. 20 Sissy Squats

Rest 2m, x3

E. Partner "Annie"

50-40-30-20-10

GHD Sit-Ups

DU's

F. "Flight Simulator"

10-20-30-40-50-40-30-20-10 

U/B DU's

*2:35

G. Axle Bar Curls

Rest 2m, x4

H. Concentration Curls

Rest 2m, x3

24 December

Training Session (1030a)

"12 Days Of Christmas"

1 (12/6) Cal Bike Sprint

2 DL (275)

3 Burpee Box Jumps (30")

4 T2B

5 Synchro Pogo Burpees

6 U/B Thrusters

7 U/B C&J

8 Heavy WB (30)

9 C2B Pull-Ups

10 Partner Push-Ups W/Clap

11 Plyo Lunges To Target

12 Trips Reverse Bear Crawl (10 Yard Trips)

*33:40

*With Phillip 

23 December

Training Session (130p)

A. Front Squats; 10x2 (1st Rep 1 Second In Hole)

*215/235/255/265/275/285/295/305/315(1)

B. Every 2m For 30m

Min 0:00 - 2:00

50 Yard Rev Bear Crawl

Min 2:00 - 4:00

20 Curls/20 Skull Crushers/20 CGBP (45)

Min 4:00 - 6:00

500m Ski

*Last Round, score for workout is final ski time

*1:27.9

22 December

Training Session (130p)

A. Bench; 6x4

Rep 1 @ 30X0

Rep 2 @ 03X0

Rep 3/4 Speed Reps

*245/255/275/285/300/300

B. With A Partner

20-2

Ski Cals (Each)

2-20

Bench (Combined)

*245 With Spencer

*25:48

C. 1,000 Cals For Time On Echo Bike

W/Phillip/DP/Spencer/Brent

*31:20

21 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. 2m Belt Squat Marches

D. Mobility

E. ēvoFIT Workout

PART 1 17M AMRAP 1K/800M ROW 50 GORILLAS WITH TORPEDO 50 TUCK-UPS

*2 Rounds

PART 2 3 ROUNDS FOR QUALITY 10-15 STRICT TORPEDO PRESS - EACH SIDE 20s HOLLOW HOLD OR 20 HOLLOW ROCKS 20 TORPEDO PULSE SQUATS

*Complete

Training Session PM (130p)

A. Back Squat; Build to heavy single

*375

B. Ski Tester

0:00 - 1:30 (35 Cals)

1:30 - 2:30 (55 Cals)

2:30 - 3:30 (85 Cals)

3:30 - 4:00 (100 Cals)

4:00 - 4:30 (125 Cals)

4:30 - 5:00 (150 Cals)

*Made it to 118 Cals at 4:30 Mark

C. "Easy Company"

Every 4m For 20m

16 Cal Bike

1 Round "DT" (155)

Max Rounds and Reps Of "Cindy"

*11+4

D. Deadlift; 5x3

*Complete at 365

19 December

Training Session (7a)

CLASS WORKOUT TEST:

3 STATIONS (9M STATIONS) STATION 1: 9M AMRAP PLATE PUSH SHUTTLE (0-5-0-10-0) 12 U/B HEAVY KBS 10/6 CAL BIKE *YOU GO - I GO FORMAT. *P1 DOES SHUTTLE, P2 DOES SHUTTLE, P3 DOES SHUTTLE, P1 DOES KBS, ETC. 1. SCORE IS COMPLETED ROUNDS. IF 3 PEOPLE FINISHED 12 ROUNDS. SCORE IS 12. 1 PLATE PUSH SHUTTLE COMPLETED BY 1 PERSON IS 1 REP. STATION 2: 4-8-12-16-20-24-28-32 SKI CALS SYNCHRO SQUATS (1 PERSON HOLDING SB) (ALL 3 WORKING) *ROUNDS COMPLETED + REPS 1. FINISHED ROUND OF 16 AND INTO ROUND OF 20 WOULD BE 16+ STATION 3: 9M AMRAP 8/5 CAL ROW 3 OTB BURPEES 6 STRICT PRESS OR 12 PUSH PRESS (95/65) 12 HPC (95/65) *YOU GO - I GO FORMAT *SCORE IS ROUNDS + REPS 1. SCORE IS COMPLETED ROUNDS. IF 3 PEOPLE FINISHED 12 ROUNDS. SCORE IS 12. 1 PLATE PUSH SHUTTLE COMPLETED BY 1 PERSON IS 1 REP.

B. Bench, 5-4-3-2-1

*5@255

*4@275

*3@295

*2@325

*1@350

18 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Mobility

D. ēvoFIT Class

EMOM FOR 25 MINUTES MIN 1: 4 TORPEDO JUMPING JACKS + 12/7 CAL SKI MIN 2: 4 TORPEDO JUMPING JACKS + 20M WALKING LUNGE WITH TORPEDO MIN 3 : 4 TORPEDO JUMPING JACKS + 20 INVERTED ROWS MIN 4: 4 TORPEDO JUMPING JACKS + 16 SINGLE LEG V-UPS WITH TORPEDO MIN 5: 4 TORPEDO JUMPING JACKS + 1 PLATE PUSH SHUTTLE (45/25) 1. ONE PLATE PUSH SHUTTLE = 15M PLATE PUSH + 15M REV. PLATE DRAG.

*Complete (Added 1 Cal To Ski Each Round + Added Torpedo To Plate + 3 Trips Lunges

Training Session PM (130p)

A. Class Workout

"Alternator"

1k Row

Then 4 Rounds:

21 Pullups - T2B - Pullups - T2B

15 WB

9 Jerks (155)

*11:07

16 December

Training Session (130p)

A. 16m EMOM

Min 1: 4 SB

Min 2: 4 Burpees + 20 DU's

Min 3: 4 DL (225)

Min 4: 4 Cal Bike

*Every Round, Increase by 4

*4/8/12/16

*Completed 16 Rounds

B. Accessory Work

Bis

Tris

Core

Bear Hugs

Rest 2m, x2

15 December

Training Session (130p)

A. Squat Cleans, 3x2,4x1

*260 For 3 Doubles, 290 For 4 Singles

*No Misses

B. 16 Rounds:

100m Run

10 Push-Ups

*9:18

C1. 10 Belt Squats (160#)

C2. 10 Lat Pulls

C3. 10 Strict Pull-Ups

Rest 2m, x3

14 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. ēvoFIT Workout

WITH A 29M RUNNING CLOCK: STATION 1 9M AMRAP 10 UP-DOWN STEP-UPS WITH TORPEDO 30 S/A FLOOR PRESS (15/SIDE) 30s ELBOW PLANK REST 1M STATION 2 9M AMRAP 20/15 CAL SKI 30s TORPEDO OHD HOLD 30 DEAD COCKROACH CRUNCHES WITH TORPEDO REST 1M STATION 3 9M AMRAP 20/15 CAL BIKE 30M BEAR CRAWL 30 BICYCLE CRUNCHES 1. TORPEDO WT. IS (30/20).

Training Session PM (130p)

A. Back Squat, 5x2

*350 For All

B. DL, 5x5

*345 For All

C. "The Great Fall"

6 Rounds For Time:

6 Yard U/B HS Walk

8 Pullups

10 Jerks (135#)

*6:20

D. Belt Squat

60 Second Stand

60 Second Step-Ups

Rest 2m, x3 (140#)

12 December

Training Session (7a)

Tested Class Workout

IN TEAMS OF 3: 0:00 - 7:00 2 ROUNDS (PASS/FAIL) BIG LAP SB RUN 40 YARD SYNCHRO FROGGER 10 SLAMBALLS (30/20) *IF YOU DON'T FINISH IN THE 7M CAP, 20 SECOND PENALTY AND THEN START THE NEXT AMRAP. ________________________________ 7:00 - 14:00 TEAM MAX AMRAP OF: 5 HEAVY WALLBALLS (30/16) 10 PUSH-UPS (2 WORKING) *SUB 5 SYNCHRO BURPEES (2 WORKING) 15 JERKS (155/95) *30 REPS PER ROUND *SCORE IS TOTAL REPS _________________________________ 15:00 - 22:00 1-2-3-4-5-6-7... POWER CLEAN (155/95) SYNCHRO POGO BURPEES (ALL 3) 8/4 CAL ROW EACH ROUND *155/95 *SCORE IS TOTAL CALS ROW'D __________________________________ 23:00 - 28:00 MAX CAL ROW *SCORE IS TOTAL CALS ROW'D 1. NO SCORE FOR PART 1.

11 December

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Workout

PART 1 FOR TIME WITH PARTNER 150/100 CAL ROW 100 WALLBALLS (20/14) 75 KBS + PARTNER STONE CHAIR (1.5/1 POOD) 50 BURPEES OVER KB (1.5/1 POOD)

*Did this With Milton (14:45) 1. CAP IS 18M. 2. ONE PARTNER IS IN A STONE CHAIR WHILE THE OTHER COMPLETES KBS. SWITCH AS NEEDED. PART 2 CORE FINISHER TABATA MASH WINDMILL SIT-UPS HEELS TO HEAVENS X3 ROUNDS

Training Session PM (130p)

A. Lunge Complex

BARBELL LUNGE COMPLEX RIGHT LEG F/W LUNGE - RIGHT LEG B/W LUNGE + LEFT LEG F/W LUNGE - LEFT LEG B/W LUNGE = 1 REP COMPLETE 5 REPS OF THIS COMPLEX REST 3M, X3

*95# For All B. "IceHouse"

EVERY 2M FOR 18:00 10/6 CAL BIKE 3 HANG POWER CLEANS 1. PARTNER UP AND SHARE BIKES/BARS 2. SCORE IS LOADS USED. 1 LOAD FOR 1ST 3 ROUNDS. CAN ADJUST LOAD FOR MIDDLE 3 ROUNDS AND FINALLY FOR FINAL 3 ROUNDS. 3. LOADS CAN'T CHANGE WITHIN ROUNDS 1,2,3 OR 4,5,6 OR 7,8,9. THEY CAN ONLY CHANGE AFTER ROUND 3 AND AFTER ROUND 6. 4. LOADS CAN STAY THE SAME FOR ALL 9 ROUNDS IF DESIRED. SCORE IS LOAD USED FOR EACH OF THE 3 ROUNDS SEGMENTS. 5. STAGGER HEATS BY 1M. PARTNERS MUST BE OFF BIKES BY 55 SECONDS OR CALS NEED TO GET SCALED. 6. IF ATHLETE MISSES ANY ROUND OF BIKE OR HANG POWER CLEANS, THEY GET A 0 FOR THAT 3 ROUND BLOCK. IF THEY HAVE TO DROP WEIGHT WITHIN A 3 ROUND SEGMENT, THEIR SCORE IS 0 FOR THAT SEGMENT.

*245-265-270 (30# PR From Last Year)

9 December

Training Session (130p)

A. 1m Work - 90 Seconds Rest

3 DL (275)
5 OTB Burpees
Max T2B
*Continue Until 80 T2B
*7:59 (28/46/63/80)

B. Bench Drop Sets

245x6-10 Into 135+Banded yellow Kb's

10 Plyo Push-Ups Into 245x6-10 Into 135+ Banded yellow Kb's

10 Plyo's Into 245x4-8 Into 135+ Yellow KB's Into 135

*Complete

8 December

Training Session 130p

A. Squat Cleans

*3@265/3@265/2@275

B. Push Jerk/Split Jerk

*245/245/245/265/265

C. "Oval Office"

60 Cal Bike

50 WB

40 Alternating DB Snatch

30 Power Cleans

20 Burpees To Target

10 Thrusters

*135

*11:45 (1m PR)

7 December

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 15 Rev Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Bis/Shoulders

D. Mobility

E. ēvoFIT Class Workout

25M AMRAP STATION 1: 1 ROUND 50 WALL TAPS 50 WALLBALLS 50 LATERAL LUNGE JUMPS DIRECTLY INTO STATION 2: 2 ROUNDS 9 UP-DOWNS WITH TORPEDO 15 TORP FRONT RAISES 21 PLYO CHEST PRESS 27 BICEP CURLS DIRECTLY INTO STATION 3: 20/12 CAL BIKE OR SKI REST 1M X2

*2 Rounds

Training Session PM (130p)

A. SQUATS, 3X3 @ 340#

*COMPLETE

B. "THE OFFICE"

WITH A 15M CLOCK 0:00 - 3:00 ROW 500/400M W/REMAINING TIME: MAX JERKS @135/85

*37 REPS 1M REST 4:00 - 7:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX DU'S (1 REP FOR EVERY 10 DU'S)

*111 REPS 1M REST 8:00 - 11:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX FRONT SQUATS *23 REPS 1M REST 12:00 - 15:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX OTB BURPEES

*24 REPS

*TOTAL OF 96 REPS

1. SCORE IS TOTAL JERKS + DU'S (1 REP FOR EVERY 10) + FRONT SQUATS + OTB BURPEES. 2. FOR BIGGER CLASSES, PUT 2 SKI'S OUT AND HAVE 2 OR 4 PEOPLE ALTERNATE B/W ROW/SKI. 3. IF STILL NOT ENOUGH ROWERS, PUT FASTEST ROWERS TOGETHER AND HAVE THEM STAGGER BY 2M.

C. DEADLIFTS

6X1 @ 315#

5 December

Training Session (7a)

A. Every 4:00 For 40:00
55 Cal Ski/Bike
*Must Ski First Then Bike Remaining Cals
*Up to you how many cals you ski. 
*Whatever you do for R1, it must be the inverse for R2. 
20 Alt DB Snatches (50/35)
*Final Round is AMRAP Rounds + Reps In 4m Window

*1+4 Cals
*Andy/DP/Steve

4 December

Training Session AM (530a)

A1. GHD's x20

A2. Back Extensions x15

A3. Reverse Hypers x15

Rest 2m, x2

B. KB Triplet, 10-20-10 (70#)

C. Mobility

D. ēvoFIT Class

25m Amrap

Max Meters Rowing

*Starting With and every 5m Complete:

10 Burpees Over The Rower

200m Run (Both Run)

*1st Partner back from the run can begin rowing without 2nd person being back yet. 

*4,708 Meters (W/Joe)

Training Session PM (115p)

A. Bench, 5x5

*255/275/305/305/315(-1)

B. Skull Crushers

*25/25

C. Push-Ups

1-8-1

2 December

Training Session (1p)

PARTNER DAY TOURNAMENT ROUND 1: 7M AMRAP: 4 POWER CLEANS (135/85) 8 SYNCHRO BFB 12 HEAVY KBS

*6+6

REST 5M ROUND 2: 7M AMRAP: 20/10 BIKE 20 YARD BURPEE BROAD JUMP *BURPEE BROAD JUMP IS 2 REPS. 10 YARDS = 1,

*5+21 REST 5M ROUND 3: 7M AMRAP: LADDER (3/3-6/6-9/9-12/12-ETC) THRUSTERS (115/75) T2B

*18+39 REST 2M ROUND 4: 7M AMRAP: 50/30 ROW 100 DU'S (250 SINGLES) 50 C2B/CHIN OVER PULLUPS MAX CAL ROW WITH REMAINING TIME

*53 Cals

*Completed With Aggie

1. EACH WORKOUT WILL BE SCORED SEPARATELY. IF YOU FINISHED 5TH IN THE 1ST WORKOUT, YOU WOULD GET 5 POINTS. LOWEST TOTAL POINTS WINS.

1 December

 Training Session (115p)

A. Squat Cleans, 3x2,3x3

*260 For 3x2

*275 For 3x3 (Stopped After 2nd Rep on Final Set)

B. Every 3m For 18m

Even: 

500m Ski + 10 Jerks (135)

*Complete

Odd:

30 Cal Bike + 10 SB (30)

*Complete