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Saturday, January 30, 2021

30 January

Training Session (730a)


A. Tested TeamWOD

"FOR TOTAL TIME: ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS ROW CALS OR FRONT SQUATS (75/55) REST 1M ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS HEAVY SWINGS (RUSSIAN) STRICT PRESS/PUSH PRESS REST 1M 10 JUMP SQUATS TO BAR + 500M ROW + 10 5 JUMP SQUATS TO BAR + 400M ROW + 5 3 JUMP SQUATS TO BAR + 300M ROW + 3 RIGHT INTO 75 SYNCHRO U/B AIR SQUATS *BEAR HUG 1 SB (50/30) *ANY BREAK IN MOMENTUM = -5 REPS *ANY BREAK IN SYNCHRO = -5 REPS

*22:05 (DP/AW)

1. ANY COMBINATION OF ROW/FS EQUAL 250/200. REST 1 MINUTE FROM THE 250TH REP. 2. SAME RULES FOR HEAVY SWINGS/PRESSES. 3. ONE PERSON DOES 10/500/10 AND THEN THE NEXT PERSON DOES 5/400/5 AND SAME FOR 3/300/3. 4. 50/30 SB MUST BE HELD BY 1 PERSON FROM START TO FINISH OF THE WORKOUT.

Friday, January 29, 2021

29 January

Training Session AM (520a)

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

B. 10-20-10 KB Triplet

C. Mobility

D. ēvoFIT Class
EMOM FOR 24M MIN 1: 10/5 SKI MIN 2: 10 UP-DOWNS WITH TORPEDO PRESS (30/20) MIN 3: 30 TUCK PULSE MIN 4: 10/5 CAL ROW MIN 5: 150M RUN MIN 6: 10s HOLLOW HOLD + 30 BICYCLE CRUNCHES 1. ADD 2 REPS TO UP-DOWNS, SKI & ROW (CALS) FOR EACH SUCCESSFUL ROUND.


Training Session PM (130p)

A. Deadlifts
15 @ 225#
Rest 90 Seconds
15 @ 275#
Rest 90 Seconds
15 @ 315#
*Complete, all U/B

B. Class EMOM
Min 1: 10 Pullups
Min 2: 10 TnG Power Cleans (115#)
Min 3: Max Cals Bike
*121 Cals (Down from 2019's 132 cals)

Wednesday, January 27, 2021

27 January

Training Session (1p)


A. For Time:
50-40-30-20-10
Bike Cals
Plyo Lunges
With A Partner
*7:58 (Phillip)

B. Class WOD
With A 26m Clock Counting Up:
"ENGINE #9" WITH A 26M CLOCK COUNTING UP 0:00 - 4:00 AIR BIKE FOR HIGHEST AVG RPM/SPEED/CADENCE 4:00 - 6:00 MAX T2B
*71/38 = 109 6:00 - 10:00 REST 10:00 - 14:00 AIR BIKE FOR HIGHEST AVG RPM/SPEED/CADENCE 14:00 - 16:00 HEAVIEST HANG SQUAT CLEAN
*67/285#

16:00 - 20:00 REST 20:00 - 24:00 AIR BIKE FOR HIGHEST AVG RPM 24:00 - 26:00 HEAVIEST STRICT PRESS
*67/205#
*732 Total 1. 3 SCORES. 1ST SCORE IS AVG RMP/SPEED + T2B. SCORE 2 IS AVG RPM + HSC LOAD. SCORE 3 IS AVG RPM + STRICT PRESS LOAD. 2. ATHLETES PARTNER UP AND SHARE A BIKE AND A BAR. 3. ATHLETES CAN WARM-UP TO 135/85 ON THE BAR BEFORE STARTING THE WORKOUT. THEY CAN'T GO HEAVIER UNTIL THE 1ST 4M REST PERIOD. AT THAT TIME, THEY CAN WARM UP TO ANY WEIGHT DESIRED.

Tuesday, January 26, 2021

26 January

Training Session (130p)

A. 12m Amrap
Max Reps @ 135# Bench
*186 Reps
*5 Every 20 Seconds 

B. 18m Amrap
You Go - I Go
300m Ski
12 Heavy Swings
Shuttle Run (0-25-0-50-0)
300m Row
12 OTB Jumps
Shuttle Run
*2+4 (With Brent)

C. 100 Bicep Curls With DP
D. 100 Skull Crushers With DP
E. 100 CGBP With DP
*Complete

Monday, January 25, 2021

25 January

Training Session AM (545a)

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

B. Mobility

C. CrossFit Class 

D. Deadlift; 4x5 @ 85%
*365

E. 11 Rounds:
10 Cal Row
3 Over The Rower Burpees



Training Session PM (130p)

A. Back Squats; 10x3 @ 320
*Complete

B. Front Squats; 5x3 @ 275
*Complete



Saturday, January 23, 2021

23 January

Training Session (7a)

A. Tested TeamWOD
26 Cal Bike Sprint Buy-In
Then: 
6 RFT
1k Ski
Every Round must buy back-in With:
26 Cal Bike Sprint 
Or
10 T2B
12 Heavy Wallballs
14 Jump Squats To High Bar

*29:35 (Ryan/LB/Tanner)

Friday, January 22, 2021

22 January

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. Mobility

D. ēvoFIT Class
E. Accessory Work

F. 25-20-15-15 Cal Bike Sprints
Rest 3:30 B/W


Training Session PM (130p)

A. Arnold Presses (35#)
12x3

B. 50 Belt Squats (140#)

C. 12m AMRAP
50 Yard FW (2)
50 Yard BH Carry (100#)
*With Phillip (600m)


Wednesday, January 20, 2021

20 January

Training Session (130p)

A. EMOM For 12m

Min 1: 60 Sec Wallsit w/45#
Min 2: 15 V-Ups With 15# Plate
Min 3: DBL OHD KB Hold (Blue)
Min 4: 40 Second Hang
Min 5: 40 Second Plank
Min 6: 15 Reverse BB Curl + Press
X2


B. 5 RFT:
21 KBS (1.5)
15 Pullups
9 SDLHP
*9:15

Monday, January 18, 2021

18 January

Training Session (115p)


A. Back Squats; 10x3 @ 315#
*Complete

B. Front Squats; 5x3 @ 280#
*Complete

C. Deadlifts; 5x1 @ 90%
*405#


Saturday, January 16, 2021

16 January

Training Session (730a)


Day 1 Of Jacked Up R Wrist

A. Belt Squats
3x10, 4x6

B1. Split Squats x10/Leg
Rest 10 Seconds
B2. 5# Weighted Lunges x20 Steps
Rest 2m, x3


Friday, January 15, 2021

15 January

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. Mobility

D. ēvoFIT Workout

PART 1 12M AMRAP 14 S/A TORPEDO THRUSTERS 14 TORPEDO S/L V-UPS 4 CAL BIKE 14-14-8 14-14-12 AND SO ON... *Round Of 24 On Bike PART 2 12M AMRAP AT CONVERSATIONAL PACE A) 20 LYING HIP ABDUCTIONS - EACH LEG B) 20 INVERTED ROWS C) 30s HOLLOW HOLD D) 30 ELBOW PLANK + HIP TAP (REPS) 1. CHOOSE ANY ORDER. COMPLETE ALL OF ONE MOVEMENT BEFORE GOING TO THE NEXT.


Training Session PM (130p)

A. U/B Ladder For Time:
10-1
-T2B
-Front Squats
-Pullups
-KBS
*9:57

Wednesday, January 13, 2021

13 January

Training Session (130p)


A. Build To A Tough Load
DL - HPC - HSC - JERK
*225 (Stayed Light)

B.  "Batter up"
1 Clean And Jerk Every 90 Seconds Until 18:00
*135/155/175/195/215/235/255/275/285/295/305/315/325x/325x

C. 20m AMRAP
Turkish Get-Ups
*8 Minutes @ 35#
*8 Minutes @ 53#
*4 Minutes @ 72#

Tuesday, January 12, 2021

12 January

Training Session (1p)


A. For Time:
10-1 Bench
Complete 10 Strict Pull-Ups and 10 Heavy Slamballs After Each Set
*75% of 1RM Used For Weight
*21:37 (255#)

B. 4 Sets On The 3m
15 Cal Row Sprint
60 Zeus DU's
*65 Second Sets

Monday, January 11, 2021

11 January

Training Session AM (545a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. Reverse Hypers x15
Rest 2m, x2

B. DB Triplet 10-20-10

C. Mobility

D. ēvoFIT Class

8M STATIONS STATION 1 FOR TIME: 100 AIR SQUATS TO MEDBALL 100 MB DC CRUNCHES (20/14) 100M BEAR CRAWL RX+ 5 BURPEES BEFORE STARTING EACH MOVEMENT 100 TORPEDO SQUATS TO MEDBALL STATION 2 8M EMOM MIN 1: 20 TOES TO RACK MIN 2: 15 HANGING KNEE TUCKS RX+ 25/20 (REPS) STATION 3 ROW FOR MAX METERS *STARTING WITH AND EVERY MIN COMPLETE 10 TORPEDO - PLYO CHEST PRESS. *TORPEDO WT. (30/20)
*1650 Meters

Training Session PM (130p)

A. Back Squat; 5x3 @ 305#
*Complete

B. Front Squats; 10x3 @ 275#

C. Deadlifts; 4x3 @ 385#

Saturday, January 9, 2021

9 January

Training Session (645a)


A. 475 Cal Ski For Time:
Beginning With and Every 3m, Complete:
10 Heavy WB
10 Synchro T2B (2)
10 Synchro Push-Ups (3)
10 Synchro Squats (All)
*30m Cap
*Capped Out With Andy and DP (471 Cals)

B. DB Incline Bench
*70/90/90/90
*Last 2 Sets SA OHD Bench W/Oppositte Holds

Friday, January 8, 2021

8 January

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. Mobility

D. ēvoFIT Class
Every 4m For 32 Minutes
2m Max Cals
With Remaining Time Complete: 
6 Synchro Burpees
12 Synchro KBS
18 Heavy Slamballs
*Alternate Row and Bike
*580 Cals (Mcclaren and Harper)


Training Session PM (130p)

A. FOR TIME:
20 OTB JUMPS (24/20)
15 C&J (95)
5 POGO FACING BURPEES
20 OTB JUMPS (24/20)
15 C&J (135)
5 POGO FACING BURPEES
20 OTB JUMPS (24/20)
10 C&J (185)
5 POGO FACING BURPEES
20 OTB JUMPS (24/20)
10 C&J (205)
5 POGO FACING BURPEES
20 OTB JUMPS (24/20)
5 C&J (225)
5 POGO FACING BURPEES
20 OTB JUMPS (24/20)
5 C&J (245)
5 POGO FACING BURPEES
*17:46

B. PUSH PRESS; BUILD TO A SET OF 5
*165/185/205/215/225

Wednesday, January 6, 2021

6 January

Training Session (130p)


A. With a 22m Clock
Establish Max Power Clean (22:00 - 14:00)
*310

Estbalish Max Hang Squat Clean (14:00 - 6:00)
*310

Establish Max Clean and Jerk (6:00 - 0:00)
*290


B. EMOM With a 12m Clock
Complete 12 T2B - Max Cal Bike W/Remaining Time
Complete 11 Pullups - Max Cals
Complete 10 T2B
9 pullups
8 t2b
*181 Cals

Tuesday, January 5, 2021

5 January

Training Session (1p)

A. Farmers Walks (2)
0-5-0, Then 0-10-0, Then 0-15-0, All The Way To 0-50-0
P1 Goes - P2 Goes, Alternate
*Complete With Phillip
*No Drops, 550 Yards

B. Bis

C. Power Cleans; 10-8-6-4-2
*225/245/265/275/290
*All Fast Singles

D. Bench 
20m To Establish 3RM
*325

Then: Max Reps In 12m @ 83% Of 3RM
1-4 Reps In A Set = 10 Cal No Leg Ski Before Next Set
5-7 Reps = 6 Cals No Leg Ski Before Next Set
8+ Reps = No Ski B/W Sets
Any Misses = 15 Cal Ski Before Next Set

Complete as many sets as you wish to complete max reps in the 12m Window. 

*270#
*8/8/8/8/7
*39 Reps

Monday, January 4, 2021

4 January

Training Session (1p)

"Over Training Monday"

A. Back Squats; 10x3 On The 90 Seconds
*All at 295

B. Front Squats; 5x3
*All at 265

C. 12m Amrap:
4 Strict Press
8 SDLHP
12 Front Squats (75/55)
*11+11

D. Deadlift; 4x5 @ 345#

Saturday, January 2, 2021

2 January

Training Session (7a)


A. WITH A TEAM OF 2 OR 3 PEOPLE
0:00 - 10:00 15-12-9-6-3 CAL ROW HEAVY RUSSIAN SWINGS CLEAN AND JERKS (135/75) REST 2M 12:00 - 28:00 12-9-6-3 THRUSTERS (155/85) SYNCHRO BAR FACING BURPEES CAL ROW REST 2M 20:00 - 36:00 FIND A TEAM 2 REP-MAX TNG CLEAN AND JERK 1. SCORE IS HEAVIEST LOAD LIFTED FOR EACH PERSON. TEAMS OF 2 ADD LOWEST SCORE TWICE. 2. FOR EVERY CAL SHORT OF 100/80 IN THE 4M WINDOW, SUBTRACT 5 POUNDS FROM TOTAL LOAD LIFTED. 3. FOR EVERY REP SHORT OF PART 2, SUBTRACT 5 POUNDS FROM TOTAL LOAD. 4. FOR EVERY REP SHORT OF PART 3, SUBTRACT 5 POUNDS FROM TOTAL LOAD. 5. TEAMS OF 2 ONLY SUBTRACT 3 POUNDS PER CAL/REP SHORT.

*265 (285 Missed 2nd Jerk)