31 December

Training Session AM (530a)

A. Mobility

B. Crossover

C. CrossFit Class

"Brutish"

27-21-15-9

Bike/Ski/Row Cals

Burpees To Target

Wallballs

KBS (1.5)

*15:24

(Bike - Row - Ski - Bike)

Training Session AM (10a)

Jiu Jitsu (2:30)

29 December

Training Session (10a)

Jiu Jitsu (3:10)

28 December

Training Session (130p)

A1. SA Alternating DB Bench; 8-12 Reps/Arm

A2. Dips + Chains; 7-8 Reps

A3. Fly's On Back;6-10 Reps

Rest 2m, x4

B. BB Lean Thrus; 8-12 Reps

Rest 2m, x3

C. BB Curls; 16xMax Set

Rest 2m B/W

D. DB Tricep Roll Backs; 8-12

Rest 2m, x4

27 December

Training Session AM (530a)

A. Mobility/Crossover/Hip

B. ēvoFIT

9m Amraps:

A. 

9 Up-Downs W/Torpedo

30 Torpedo Floor Press (15/Arm)

30 Second Elbow Plank

*3 Rounds

Rest 1m

B. 

20 Cal Row

30 Second OHD Torpedo Hold

30 Torpedo DC Crunches

*3 Rounds

Rest 1m

C. 

20 Cal Bike

30 Yard Bear Crawl

30 Bicycle Crunches

*3 Rounds

Training Session PM (130p)

A. Squats; 5/3 OTM For 12m

*245

B. Deadlifts; 10x3

Rest 2m B/W

*275/295/305/315/325

26 December

Training Session (630a)

A1. Tempo Bench; 5x5

Rest 1m

A2. Lat Pull-Downs; 5x15

Rest 1m

B1. Belt Squats; 100 Marches - 6 Squats - 30 Calf Raises

Rest 1m,  x2

C1. 15 Cal Bike

C2. 10 BB Curls

You Go - I Go x3/Each

D1. 15 Cal Ski

D2. 10 Dips

You Go - I Go x3/Each

E1. 50 Meter Prowler

E2. 10 Second Hollow

E3. 20 W/M Situps

Rest 2m, x3

24 December

Training Session (10a)

Jiu Jitsu (90 Minutes)

22 December

Training Session (10a)

Jiu Jitsu (3 Hours)

21 December

Training Session (130p)

A1. 15 Cal Ski

5 OTS DBALL (150)

15 Cal Row

5 OTS DBALL 

15 Cal Bike

5 OTS DBALL

*4:44 - 5:18

Rest 1:1

A2.  15 Cal Ski

100' MB BH WALK (150)

15 Cal Row

100' MB BH WALK (150)

15 Cal Bike

100' MB BH WALK (150)

*4:18 - 4:51

Rest 1:1

X2 Sets

B. Bench; Triples @ 33X0

*185/185/190/190/195

20 December

Training Session AM (545a)

A. Mobility

B. Crossover/Hip

C. ēvoFIT Class

25m AMRAP:

3 Rounds:

20 Cal Bike/Ski Sprint

2 Rounds:

9 Up-Downs W/Torpedo

15 Front Raises

21 Plyo Chest Presses

27 Bicep Curls

1 Round:

50 Shoulder Taps

50 Lateral Lunge Jumps

50 Wallballs

Training Session PM (130p)

A. Back Squats; Triples @ 33X1

*135/165/165/195/195/225/245/255/270

B. "The Office"

"THE OFFICE" WITH A 15M CLOCK 0:00 - 3:00 ROW 500/400M W/REMAINING TIME: MAX JERKS @135/85 1M REST 4:00 - 7:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX DU'S (1 REP FOR EVERY 10 DU'S) 1M REST 8:00 - 11:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX FRONT SQUATS 1M REST 12:00 - 15:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX OTB BURPEES

*35/11/23/23

*92 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.

18 December

Training Session (7a)

A. Class Workout

200 Cal Bike

21 Burpees/21 Squats (ALL)

150 Cal Ski

15/15 (ALL)

100 DB Snatches (50)

9/9 (ALL)

50 Core Complex

*1 Person Hanging Knee Hold/2 Abmat Sit-Ups

17 December

Training Session (530a)

A. Mobility

B. Crossover

C. Hip Work

D. ēvoFIT Class

Every 5m For 25m

10 Over The Rower Burpees

200m Run

Max Cal Row Remaining 

W/Partner

*491 Cals (DP)

15 December

Training Session (10a)

Jiu Jitsu (3:10)

14 December

Training Session (145p)

A. HPC + PC; 5 Sets

*235/235/255/255/255

B. Jerks; 5x3

*235/235/215/215/215

C. Deadlifts; 3x8

*285/315/335

D. Tabata Mash

Strict Pull-ups

Push-ups

Hollow Hold

*6 Rounds (7/14)

13 December

Training Session AM (530a)

A. Mobility

B. Crossover/Hip Work

C. ēvoFIT Class

24M AMRAP STATION 1 2 ROUNDS 20 PLATED PICK-UPS (45/25) 20 UP-DOWNS OVER PLATE STATION 2 2 ROUNDS 20 CRISS CROSS FLOOR TOUCH + HANGING KNEE TUCK 20 HEELS TO HEAVENS STATION 3 2 ROUNDS 10 TORPEDO TWISTS 30 THOR RAISES *TORPEDO WT. (30/20) STATION 4 2 ROUNDS 30M SEAL WALK 60s DEAD COCKROACH HOLD

*Complete

Training Session AM (10a)

Jiu Jitsu (2:30)

11 December

Training Session (730a)

A. Tested TeamWOD

0:00 - 3:00

ROW FOR MAX CALS

4:00 - 8:00

AMRAP:

300 YARD SB SHUTTLE RUN

25 POWER CLEANS (155/105)

25 HEAVY WALLBALLS (30/16)

MAX T2B

_____________________

0:00 - 3:00

MAX 50 YARD SB TRIPS

4:00 - 8:00

AMRAP:

500M/400M ROW

25 POWER CLEANS (155/105)

25 T2B OR BURPEES TO TARGET

MAX HEAVY WALLBALLS (30/16)

______________________

0:00 - 3:00

MAX T2B OR BURPEES TO TARGET

4:00 - 8:00

AMRAP:

25 HEAVY WALLBALLS

25 POWER CLEANS (155/105)

MAX CAL ROW

*Completed With Ryan and Andy

*90 Cals - 0 T2B (We had 50 WB) - 16 Trips - 24 WB - 98 T2B - 70 Cals

10 December

Training Session (145p)

Shoulders/Triceps

A. Seated DB Incline; 8-12 Reps

*70/70/90/90

B. High Pulls; 12 Reps

*95/115/115/115

C. Chain Lateral and Front Raises + Hold

*2 Sets

D. Floor Press; 12-14 Reps

*155/155/175/135x31

E. Rope OHD Pullovers; 12-15 Reps

*x3

F. Rope Pressdowns; 12-15 Reps

*x3

8 December

Training Session AM (10a)

Jiu Jitsu (2:50)

Training Session PM (2p)

A. Build To A Moderate Complex Of:

1 PC - 1 HPC - 1 Jerk - 1 HPC 

*195

B. 8m Amrap:

Strict Press (95)

*Every break = 50 Du's

Rest 2m

8m Amrap:

HPC (155)

*Every break = 30 Air Squats

*159 Reps (93 Press/66 HPC)

6 December

Training Session AM (530a)

A. Mobility

B. Core/Hip Work

C. ēvoFIT Class

4-8-12...Ladder

WB

2-Count MB Russian Twists

*2 Burpee Complex After Each Round

Rest 3m

4-8-12....Ladder

Row Cals

Tuck-Ups

Plank Jacks

*Complete

Training Session AM (10a)

Jiu Jitsu (2:45)

Training Session PM (2p)

A. BB Goodmornings; 4x6

*95#

B. Power Clean Doubles

*135/165/195/195/195

4 December

 Training Session (630a)

A. Tested Group Class

Every 4m For 36m

2:00 Max Cals Bike - Ski - Row

W/Remaining Time Complete 1 Round:

6 Synchro Burpees (4)

12 Synchro Seated Plate To OHD (55)

18 Heavy Slamballs

*577 Total Cals (Milton/Andy/DP)

3 December

Training Session AM (10a)

Jiu Jitsu (2 Hours)

Training Session PM (130p)

A1. 6 DL; 205

A2. 5 Power Cleans; 135

A3. 15 DB Tricep Ext - 6 Tate Presses; 30#

A4. Max L-Sit

Rest 2m, x4-5 Rounds
*1st Day Back Using Finger Out of Brace

B. 100 Cal No Leg Row; Damper 10
*6:21

1 December

Training Session AM (10a)

Jiu Jitsu (3 Hours)

Training Session PM (2p)

A. Knees Over Toes

B. Behind The Neck Strict Press; 10x10
45-55-65-75-85-95-105-115-125-135

30 November

Training Session (130p)

A. Back Squats; 

5x135

5x165

5x195

5x225

5x255

5x275

5x295

5x315

3x335

3x355

*Best Squats Have Felt In Years

B. Hip Thrusts; 4x12

*135#

C. Knees Over Toes Program

29 November

Training Session AM (530a)

A. Hip/Core

B. Crossover

C. Mobility

D. ēvoFIT Class

Every 6m For 24m

21 Torpedo Pull-Thrus

15 Curl To Press

9 Torpedo Twists

500m Row or 400m Run

50m Bear Crawl

*Complete

Training Session AM (10a)

Jiu Jitsu (3 Hours)

Training Session PM (145p)

Knees Over Toes Work

27 November

Training Session (7a)

A. WITH A TEAM OF 4:

EVERY 6:00 FOR 36M 40/28 CAL SKI 40 HEAVY WALLBALS (30/16) 40 YARD PLATE PUSH (90/45) 40 HEAVY SYNCHRO KBS (2/1.5) W/WHATEVER TIME IS LEFT MAX DU'S (1 REP FOR EVERY 10) OR IF NO DU'S (1) - 2 PUSH-UP BURPEE BOX JUMP = 1 REP (30/24)
OR SCALED BOX = 2 REG BURPEE BOX JUMPS = 1 REP


1. ROUNDS 1/3/5 OF KBS ARE RUSSIAN.

2. ROUNDS 2/4/6 OF KBS ARE AMERICAN.

3. SCORE IS TOTAL DU REPS OR BOX JUMP REPS.

*217 Reps (Milton/ILE/James)

24 November

Training Session (130p)

A. Knees Over Toes

B. Class WOD

EMOM Until Quit

Min 1: 

1 Burpee + 9 Cal Bike

Min 2: 

1 Burpee + 12 Jump Squats

Min 3:

1 Burpee + 15 Cal Row

@12m = 2 Burpees

@24m = 3 Burpees

@36m = 4 Burpees

@48m = 5 Burpees

@60m = 6 Burpees

*62 Minutes

Training Session (6p)

Jiu Jitsu (75m)

23 November

Training Session (145p)

A.30s On/30s Off For 30m

-Row

-Bike

-Ski

*Complete

B. Knees Over Toes

C1. Incline Bench; 12 Reps

*145/175/195/195

Rest 30 Seconds

C2. Flat DB Bench; 12 Reps

*60/70/70/70

Rest 30 Seconds

C3. Decline Bench; 12 Reps

*185/185/205/205

Rest 2m, x4

22 November

Training Session AM (530a)

A. Crossover

B. Hip/Core Work

C. Mobility

D. ēvoFIT Class

25m AMRAP

2m Plank

100 Floor Press - Skull Crusher

80 Lunges In Place w/Torpedo

60 Halos

40 Over The Torpedo Up-Downs

20 Statue Of Liberty W/Torpedo

*Begin Every Movement W/5 Torpedo Twists

*40# - Made it through 15 Up-Downs Over Torpedo

Training Session AM (10a)

Jiu Jitsu (3 hours)

Training Session PM (2p)

A. Knees Over Toes Program

B. Back Squat W/1 Sec Pause In Hole; 5-5-3-3-1-1

*195/245/275/295/315/315

20 November

Training Session (730a)

Tested Group WOD

WORKOUT 1: FOR TIME (14M CAP) 30-25-20-15-10-5 DBL KB PUSH-PRESS (1.5/1) BIKE CALS (LEGS ONLY) *AFTER EVERY ROUND AND TO FINISH WORKOUT, COMPLETE SB SHUTTLE 1. LADIES CALS ARE 20-20-10-10-5-5 2. SB SHUTTLE IS 25 OUT AND BACK X6 3. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH AN 18M CLOCK COUNTING DOWN ROW 2,500/1,750M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO AIR SQUATS (2 WORKING) 30 SYNCHRO PUSH-UPS (2 WORKING) 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW 1. CAN ONLY SWITCH AT HALFWAY ON REV BC *Did with Milton and James

19 November

Training Session AM (530a)

A. Mobility

B. Hip/Core Work

C. Crossover

D. ēvoFIT Class

For Time:

45 Cal Row

100 S/A Thrusters

80 Tuck-Ups

60 1-Arm Hang Snatch

40 Burpees Over Torpedo

45 Cal Row

40 Burpees Over Torpedo

60 1-Arm Hang Snatch

80 Tuck-Ups

100 S/A Thrusters

400m Run

*21:03 (Ginny)

Training Session AM (10a)

Jiu Jitsu (2:30)

Training Session PM (2p)

Knees Over Toes Work

17 November

Training Session AM (10a)

Jiu Jitsu (2:30)

Training Session PM (2p)

A. Class Accessory Work

(7) - 30 Second Bike Intervals

*Rest 45 Seconds B/W Rounds

*Must go up 3 RPM Per Round

*74-77-80-83-86-89-92

B.  Knees Over Toes

C. Mobility

16 November

Training Session (145p)

A. Knees Over Toes Program

B. 10 Rounds

6 Dips

6 Cable Crossover

*Complete

15 November

Training Session AM (530a)

A. Mobility

B. Core/Hip Work

C. Crossover

D. ēvoFIT Class

2m AMRAP

250m Row 

W/Remaining Time:

Max Burpees

Rest 3:30, x3

*26/27/28 

*81 Burpees

9m EMOM

Min 1: 25 Second Lunge Hold/Side

Min 2: 4 S/A Front Squat + Bicep Curl/Side

Min 3: 10 Bicycle Crunch + 20 DC Crunches W/Torpedo

*Complete

Training Session AM (10a)

Jiu Jitsu (2:30)

Training Session PM (145p)

A. Knees Over Toes Density Program

B. Belt Squats; 5x10

*Ended 3x10 @ 250#

C. Mobility

13 November

Training Session (7a)

A. 30M EMOM (TEAM OF 3):

MIN 1: 5 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 SYNCHRO BURPEES 10 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 11 SYNCHRO BURPEES 15 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 12 SYNCHRO BURPEES 20 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 13 SYNCHRO BURPEES 25 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 14 SYNCHRO BURPEES MIN 2: 25/16 CAL SKI MIN 3: 15 STATUE OF LIBERTY (25/15) + 10 SYNCHRO PLYO LUNGES 16 STATUE OF LIBERTY (25/15) + 11 SYNCHRO PLYO LUNGES 17 STATUE OF LIBERTY (25/15) +12 SYNCHRO PLYO LUNGES 18 STATUE OF LIBERTY (25/15) + 13 SYNCHRO PLYO LUNGES 19 STATUE OF LIBERTY (25/15) + 14 SYNCHRO PLYO LUNGES MIN 4: 25/16 BIKE CAL MIN 5: 15 HEAVY SB + 10 SYNCHRO BURPEES 16 HEAVY SB + 11 SYNCHRO BURPEES 17 HEAVY SB + 12 SYNCHRO BURPEES 18 HEAVY SB + 13 SYNCHRO BURPEES 19 HEAVY SB + 14 SYNCHRO BURPEES MIN 6: REST 1. ONCE YOU MISS A ROUND, TAKE AS MUCH TIME AS YOU NEED AND THEN JUMP BACK IN. SCORE IS TOTAL ROUNDS COMPLETED. 3. ANY STATION THAT HAS 10 BURPEES OR PLYO LUNGES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED. 4. MEN BURPEES ARE TO A TARGET, WOMEN ARE BURPEE + JUMP, NOT TO A TARGET.

*Complete With Ryan/James/ILE

B. 4 Rounds

50 Yard OHD Carry (2-30# Torpedo's)

10 Push-Ups

*rest 90 Seconds B/W

12 November

Training Session AM (530a)

A. Crossover

B. Hips/Core

C. Mobility

D. ēvoFIT Class

With Team Of 3

30m AMRAP

500m Ski

9 Up-Down Box Jumps

15 Wallballs

21 Push-Ups

750m Ski

9 Up-Down Box Jumps

15 Wallballs

21 Push-Ups

1000m Ski

9 Up-Down Box Jumps

15 Wallballs

21 Push-Ups

1250m Ski

9 Up-Down Box Jumps

15 Wallballs

21 Push-Ups

1500m Ski

9 Up-Down Box Jumps

15 Wallballs

21 Push-Ups

*300m Run After Each Round

*Did With Nate

*1 Lap Short of final 300m Run

Training Session AM (10a)

Jiu Jitsu (2:35)

Training Session PM (145p)

A. Knees Over Toes Program

10 November

Training Session AM (1030a)

Jiu Jitsu (2:45)

Training Session PM (2p)

A. Knees over Toes Program

B1. Belt Squats; 10 Reps

Rest 30 Seconds

B2. Cable Lat Pulldowns; 20 Reps

Rest 1m, x4

C. Belt Squat Marches; 100/100

9 October

Training Session (145p)

A. 6 Sets:

50 Cal Bike

10 Cals @ 65% (65 RPM)

10 Cals @ 75% (70 RPM)

10 Cals @ 85% (75 RPM)

10 Cals @ 90% (80 RPM)

10 Cals @ 95% (84 RPM)

*3m Slow Spin B/W Sets

*Times - 2:09/2:14/2:14/2:24/2:28/2:21

B. Strict Press; Build Quickly To Heavy Single

*215#

C. Knees Over Toes Mobility Work

8 November

Training Session AM (530a)

A. Crossover

B. Mobility

C. ēvoFIT Class

3m Amrap:

50 Yard Shuttle

10 Heavy SB (50)

Rest 1m

3m Amrap:

10 D-O-I-U

20 Tuck-Ups

Rest 1m

3m Amrap:

10 Plyo Lunges

20 Second Stone Chair

Rest 1m

2 Rounds

*Complete

Training Session AM (10a)

Jiu Jitsu (3 Hours)

Training Session PM (145p)

A. Knees Over Toes Program

B. 1 & 1/4 Back Squats; 5x2 (Pause 2 Seconds At Each Position)

*185/215/235/235/275

6 November

Training Session (7a)

A.  Core/Hip

B. Tested TeamWOD

10 YARD BURPEE BROAD JUMP

10 Cal Bike

20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP

15 Cal Bike

30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 50/35 CAL SKI 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 60 DU'S 50/35 CAL SKI 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 70 SYNCHRO RUSSIAN KBS (1.5/1) 60 DU'S 50/35 CAL SKI 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP

*10+3 (Milt/Sach/Bess/BW)

C. Mobility

5 November

Training Session AM (530a)

A. Crossover

B. Hip/Core Circle Work

C. Mobility

D. ēvoFIT Class

6 Rounds:

30 Cal Bike - 400m Run - Ski

15 Push-Ups

Rest 1m B/W Rounds

*11:33

Training Session AM (10a)

Jiu Jitsu (3:15)

Training Session PM (145p)

A. Class Workout

EMOM For As Long As Possible

EVEN: 15 Cal Row

ODD: 15 WB (20)

*At 5m Mark = 1 Burpee Every Minute

*AT 10 = 2

*AT 15 = 3

*AT 20 = 4

*AT 25 = 5

*AT 30 = 6

*34 Rounds Complete

B. Knees Over Toes Program

*Complete

3 November

Training Session (145p)

A. Knees Over Toes Work

2 November

Training Session (130p)

A. Bike Work

2m Warm-Up

Then: 

7 Second Sprint

1:23 Slow Spin

X3

2m @ 71 Speed

2m Rest

2m @ 71 

1:45 Rest

2m @ 71

1:30 Rest

2m @ 71

1:15 Rest

2m @ 71

1:00 Rest

2m @ 71

:45 Rest

2m @ 71

:30 Rest

B. Bench

20 Reps @ 135

18 Reps @ 155

16 Reps @ 185

14 Reps @ 205

12 Reps @ 225

10 Reps @ 245

8 Reps @ 255

6 Reps @ 265

4 Reps @ 275

2 Reps @ 285

*36:41

C. Knees Over Toes Stretching

1 November

Training Session AM (530a)

A. Crossover

B. Hip/Core Work

C. ēvoFIT Class

For Time:

150 Cal Buy-In

Then: 

2 Rounds

10 Torpedo Twists

20 D-O-I-U Over Torpedo

30 Torpedo S/L V-Ups

200m Torpedo OHD Carry or Plate Hold

Then: 

150 Cal Row Cash-Out

*22:40 (With ILE)

Training Session AM (10a)

Jiu Jitsu (2:40)

Training Session PM (145p)

A. Knees Over Toes Work

B1. Back Squats; 8/8/8

*225/255/285

Rest 2m

B2. Zercher Squats; 6/6/6

*145/145/145

C. 3 Sets

12 DBall Reverse Lunges

12 DBall Squats

*100

*Rest 3m B/W Sets

30 October

Training Session (730a)

A. 18M EMOM:

MIN 1: SKI CALS

MIN 2: BIKE CALS

MIN 3: ROW CALS

1. BEGINS WITH  21/14 AND INCREASES BY 1 EVERY ROUND. 
2. BBJ -1
3. ARMS ONLY - LEGS ONLY - ARMS ONLY

REST 2M
EVERY 2M FOR 10M
BIG LAP
+ 
CAL BIKE

1. CHOOSE 1 CAL NUMBER FOR ALL 5 ROUNDS. 

2. FOR ANY ROUND MISSED DURING 18M EMOM, SUBTRACT 1. FOR ANY ROUNDS OF 5 THAT ARE UNDER PICKED #, SUBTRACT HOWEVER MANY CALS SHORT. 

29 October

Training Session AM (530a)

A. Knees Over Toes Work

B. Crossover

C. ēvoFIT Class

For Time:

50 Cal Bike Buy-In

Then: 

3 Rounds:

10 Front Raise

20 S/A Rows/Side

30 Floor Press

40 Tuck-Ups

400m Run

*25:40

Training Session AM (10a)

Jiu Jitsu (2:20)

Training Session PM (145p)

A. Knees Over Toes Work

B. Bi's

28 October

Training Session (230p)

Knees Over Toes Workout

27 October

Training Session (130p)

A. Knees Over Toes Program

B. LiverKing Challenge

10 U/B Strict Press Reps @

45/55/65/75/85/95/105/95/85/75/65/55/45

*6:59

C. Back Squats; 5x5

*245/245/265/265/285

20 October

Training Session (130p)

Knees Over Toes Day 3

Then:

3 Rounds:

A1. 12 Reps Bench (185#)

A2. 10 Reps DB Raises

A3. 10 Reps Landmine Press

A4. 12 Dips

A5. 100 Rep Abs

Rest 3m B/W Rounds

19 October

Training Session (130p)

Shoulder Density Day

A. 40 Reps Seated Presses; Each 

60# DB - 50# DB - 40# DB - 30# DB - 20# DB

*7:50

B. 20 Reps Each 

*5 Rep Penalty For Every Break

*3:45

C. 10 Rep Race

*55

D1. 100 Rope Pressdowns With Partner

D2. 100 SB Pressdowns With Partner

E. Shoulder Medley

-OHD Holds

-Arm Circles

-Seated Plate Raises

18 October

Training Session AM (530a)

A. Knees Over Toes Zero Program Day 1

B. ēvoFIT Class

6m EMOMs

6M STATIONS REST 90s B/W STATIONS STATION 1 EMOM MIN 1: 15 WALLBALLS (20/14) MIN 2: MAX CAL ROW STATION 2 EMOM MIN 1: 45s ELBOW PLANK MIN 2: MAX SLAMBALLS IN 30s *SLAMBALL WT. (50/40/30/20) STATION 3 EMOM MIN 1: 30M BEAR CRAWL MIN 2: MAX KBS (EYE LEVEL) *(1.5/1 POOD) STATION 4 MIN 1: 150M RUN MIN 2: MAX CAL AIR BIKE RX+ 200M RUN

*Complete

Training Session AM (10a)

Jiu-Jitsu

Training Session PM (2p)

A. Back Squats; 5x10

*165/215/235/265/285

B. Anchored Weighted Sit-Ups; 4x12

*Complete

16 October

Training Session (7a)

A. Class Workout

TEAMS OF 3-4 PART A (5M CAP): 100/60 CAL AIR BIKE BUY-IN *FOR EVERY SECOND BEHIND LEADERS, THAT IS THE PENALTY SERVED BEFORE STARTING PART C. REST 1M PART B: MAX CALS ON SKI IN 12M *IN ORDER TO SWITCH PERSON COMING OFF SKI MUST COMPLETE A BIG LAP RUN *FOR EVERY CALORIE BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 1M PART C (16M CAP) 3 ROUNDS FOR TIME: 400M RUN (ALL RUN - 1ST BACK IN CAN WORK) 10 HANG SQUAT CLEANS (155/95) 20 SYNCHRO ABMAT SIT-UPS (2) 30 SYNCHRO PLATED G2O 1. BOTH TIME PENALTIES APPLIED TO EACH TEAM BEFORE BEGINNING PART C. 2. WINNER OF PART C WINS THE WORKOUT. 3. TAKES PLACE ON RED SIDE