27 February

Training Session (7a)

Ryan's Birthday Workout

12m Amrap:

5 Rounds of "DT"

Then: 

You Go - I Go

7 Front Squats

7 Wallballs

7 Cal Ski

*155

Rest 3m

12m Amrap:

40 Cal Row

21 Synchro Air Squats

15 Synchro Plyo Lunges

9 Synchro Burpees

Rest 3m

10m Amrap:

20 KBS (2)

20 T2B

20 Cal Bike

25 February

Training Session AM (5a)

Group CF Class

For Total Reps

A1. Tabata Z-Press

*15

A2. Strict Pullups

*7

A3. Power Cleans (115)

*7

*Total Score of 29

"Buckeye"

3 RFT

500m Row

50 Squats

50 Du's

*11:05

C. ēvoFIT Class

25m Amrap:

50 Cal Bike

40 Hang Snatch

30 Wallballs

20 V-Ups

400m Run

50 Tuck-Ups

40 Step-Ups W/Torpedo

30 Swings (2)

20 Gorilla's

400m Run

*1 + 15 Cals

Training Session PM (130p)

A. Back Squats; 4x4 @ 300#

*Complete

24 February

Training Session (130p)

Warm-Up

Mobility and Pink Loop

A. Power Clean Triples; 1x3

*165/195/225/245/265/265/265/265

B. Class EMOM

15m EMOM

Min 1: Ski Cals

Min 2: DB Snatch (50)

Min 3: Jerks (135)

*Work for as much or as little as desired each minute. 

*2 Burpees every Minute 

*Score is total reps

*46/47/46/49/54

*243 Reps (No Jerks/Wrist Still Messed Up). Did 9 Strict Press last minute

C. Prone Seal Rows; 55# x 12; x3

Rest 2m

23 February

Training Session (130p)

For Max Reps

A1. Set Buy-In @ 115#

Rest 0 Seconds

*115# x12 Reps = Max Reps @ 195#

*115# x18 Reps = Max Reps @ 175#

*115# x24 Reps = Max Reps @ 145#

A2. Max Reps @ Chosen Load

Rest 5m, x5

*18(195) - 17(175) - 20(145) - 16(195) - 19(145)

*90 Reps

B1. DB Tricep Fold-In (30/40/40); 8-12 Reps

Rest 30 Seconds

B2. BB Tricep Press Head Thru + Chains; 8-10 Reps

Rest 30 Seconds

B3. Incline Cable OHD Tricep Press; 12-18 Reps

Rest 3m, x3

22 February

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Mobility

D. Crossover

E. ēvoFIT Class

With A Partner:

0:00 - 15:00

60 MB Rolls 

50 Cal Row

40 Wallballs

30 Front Raise Torpedo Lunges

20 Synchro W/M Situps

10 Synchro Toe Touches In Plank

*1+20 W/M Situps

Rest 2m

17:00 - 25:00

2 Burpee Complex

200m Row

4 Burpee Complex

400m Row

6 Burpee Complex

600m Row

8 Burpee Complex

800m Row

*Round of 6 + 8 Burpee Complexes

*Milan

Training Session PM (130p)

A. Back Squats; 10-8-6-4-2

#285/305/325/345/350

B1. 10 Strict Pull-Ups

Rest 30 Seconds

B2. 6 SDLHP (135)

Rest 30 Seconds, x10 Sets

*Complete

C. Deficit Deadlifts (2") Triples

*225/275/275/305/305/305

20 February

Training Session (7a)

IN TEAMS OF 3: 0:00 -10:00 FOR TOTAL TIME: 45/35 CAL ROW 6 OVER THE ROWER BURPEES 35/25 CAL ROW 9 OVER THE ROWER BURPEES 25/15 CAL ROW 12 OVER THE ROWER BURPEES 1. 1 PERSON MUST ROW AND DO PRESCRIBED BURPEES 2. RESET ROWERS EACH ROUND. 3. TOP 2 MENS AND WOMENS TEAMS START THE EMOM AT 11:00 AND GET THE FIRST MINUTE FREE. ____________________________________________________ 10:00 - 20:00 EMOM FOR AS LONG AS POSSIBLE: 90/80M ROW 15 DU'S 1 HEAVY SLAMBALLS 1 BURPEES TO TARGET 1. EVERY MINUTE ADD 1 SLAMBALL AND 1 BURPEE TO TARGET. 2. SCORE IS ROUNDS + REPS COMPLETED. ONLY REPS COUNTED ARE BURPEES. 3. ONCE YOU MISS A ROUND, REST UNTIL EVERYONE IS FINISHED. ____________________________________________________ 22:00 - ? EMOM FOR AS LONG AS POSSIBLE: 3/1 CAL ROW 8 SYNCHRO AIR SQUATS (ALL) 8 T2B 1. EVERY MINUTE ADD 1 CAL TO THE ROW

*Made it to Round of 18 Cal Row

*LB and Jeff

400 Skull Crushers (Team of 4)

100 CGBP (Solo)

19 February

Training Session AM (6a)

A. Mobility

B. Box Squats; 5x5

*255/285/315/315/315

C1. Belt Squats; 10 Tempo

Rest 20 Seconds

C2. Lunge Strides; 6/Leg

Rest 20 Seconds

C3. BB Reverse Lunges; 6/Leg

Rest 3m, x3

D. Calves

Training Session PM (130p)

A. Big Clean Complex

Squat Clean - Below The Knee SC - Mid Thigh SC - TnG - BTK - MT

*165/185/205/225

B. Every 3m For 15m

"Sun Drop"

14 Cal Bike

10 BFB

5 DL

*Score is time for 5th round

*42 Seconds

17 February

Training Session PM (12p)

Rest Day From Gym

Went home and moved 30 loads of gravel in (2) - 5 Gallon Buckets. 

About 80#/Bucket - 160# Total - 80 Yard 1-Way Trip - 30 Trips

Took A Little Over 2 Hours. 

16 February

Training Session (130p)

5 Sets

A1. 60 Second Hold In Lockout With 70# DB's On Flat Bench 

No Rest

A2. Max Reps @ 70# 1RM

Rest 3m B/W Sets

*12/13/12/12/12 = 61 Reps @ 225#

B. 60 Second Bear Hug Holds

*150# FB

C. "Double Acid Bath"

2 Rounds

500m Ski

500m Row

1k Bike Erg

*10:51

15 February

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Rev Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

8 MIN EMOMS WITH PARTNER REST 3M B/W STATIONS STATION 1 MIN 1: 20/12 CAL ROW MIN 2: 20 TORPEDO THRUSTERS (30/20) RX+ 25/17 CAL ROW 25 THRUSTERS STATION 2 MIN 1: 2 LAPS PLATE PUSH SHUTTLE + 6 BURPEES TO PLATE (45/25) MIN 2: 40 KB HIGH PULLS (1.5/1 POOD) STATION 3 MIN 1: 60 BATTLE ROPE JUMPING JACKS MIN 2: 40 TUCK-UPS

*With Aggie

Training Session PM (130p)

A. Find New 1RM Deadlift

*225/275/315/365/400/425/460x/460x/460

*Lifetime PR

B1. 5 Reps Back Squat @ 31X1

Rest 10 Seconds

B2. 2 Seated Box Jumps (30") + Broad Jumps

Rest 3m, x5

*185/215/245/275/305

13 February

Training Session (7a)

WITH A TEAM OF 3: EACH TEAM TREATS THIS LIKE A GAUNTLET 2 ROUNDS 400/300M ROW 300M SB SHUTTLE RUN 20 HEAVY WALLBALLS (30/16) 20 T2B *IF SCALING WALLBALLS - COMPLETE 24 REST 3M 2 ROUNDS 400M/300M NO LEG SKI 20 PLATED G2O (45/35) 60 SECOND STONE CHAIR 20 YARD BURPEE BROAD JUMP

*27:51 (Jeff and JB) 1. GAUNTLET STYLE WORKOUT 2. P1 DOES ROW, P2 BEGINS ROW ONCE P1 FINISHES ROW AND P1 BEGINS SHUTTLE RUN. 3. IF UNEVEN TEAMS, HAVE A TEAM OF 4 AND 2 PEOPLE CAN TAG TEAM THE WORK AS DESIRED. 1 PERSON WORKS AT A TIME.

12 February

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Rev Hypers

Rest 2m, x2

B. DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

STATION 1 5M AMRAP 10/6 CAL SKI X1 MAX SET OF PUSH-UPS OR KNEE PUSH-UPS REST 2M STATION 2 5M AMRAP 10/6 CAL ROW 20 ELBOW PLANK + HIP TAPS REST 2M STATION 3 5M AMRAP 5 TORPEDO TWISTS 20 S/L GLUTE BRIDGES (10/LEG) REST 2M STATION 4 5M AMRAP 20 WALLBALLS (20/14) 20 LEGLIFTS OVER THE MB

Training Session PM (130p)

A1. 10 Belt Squats

A2. 10 Yard Forward Walking Lunges + (2) 25's + 10 Yard Reverse Walking Lunges

A3. 15 Hamstring Curls (40#)

Rest 2m, x3 (Complete 10 Strict Pullups during each Rest)

B1. SA Incline DB Bench + Hold (12 Each Arm)

B2. DBL DB Tricep Seated Extensions (25#)

B3. Banded Fly's

Rest 2m, x3 (Complete 8 Strict Pullups during each rest)

C1. BB Muscle Clean and Press (95)

C2. Kullman (35s)

C3. Seated SA DB Press + OHD Hold

Rest 2m, x3 (Complete 6 Strict Pullups during Rest)

D1. BB 21 Guns (65#)

D2. 45# Plate Holds; 60s

D3. SA DB Rows (70)

Rest 2m, x3 (Complete 10 Strict Pullups during Rest)

*Completed + 102 Pullups

10 February

Training Session (130p)

A. Every 90 Seconds Until Failure

30 DU's

1 Squat Clean

*245/255/265/275/285/295/305/315x/315x/315

B. For Time:

"Repeater"

500m Row

50 KBS (1.5)

500m row

50 KBS (1.5)

500m Row

*8:27 (1:44/1:45/1:35)

9 February

Training Session (1230p)

A. For Total Cals

6m Ski (114 Cals)

Rest 4m

6m Bike (108 Cals)

Rest 4m

6m Row (114 Cals)

*Must be within 6 Cals of All

*Total = 336 Cals

B. Bench; Build To A Moderate Single In 15m

*295#

C. For Max Points In 12m

115 = 1 Point

135 = 2 Points

155 = 3 Points

185 = 4 Points

205 = 5 Points

225 = 6 Points

245 = 9 Points

265 = 12 Points

285 = 15 Points

305 = 18 Points

*20 Reps @ 285 (300 points)

*20 Reps @ 265 (240 points)

*540 Points

8 February

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Rev Hypers

*Rest 2m, x2

B. DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

For Time, 12m Cap

2 Rounds:

50 Thrusters (30)

50 Russian Twists (30)

50 DC Crunches (30)

*8:40

Rest 4m

For Time, 12m Cap

50 Torpedo Jumping Jacks

100 Cal Row

30 Torpedo Raises

*5:45

Training Session PM (130p)

A. Back Squats

4@295

3@315

1@335

1@345

2@345

B. For Time:

Buy-in: 40 MB Box Step-Overs

Then: 

21-15-9

DB Snatch (50)

T2B

KB Goblet Squats (1.5)

Then: 

500m Ski Cash-Out

*8:39

6 February

Training Session (730a)

WITH A 32M RUNNING CLOCK 0:00-22:00 AMRAP OF: 50/25 CAL BIKE 30 DB SNATCH (50/30) 30 BURPEES OVER THE DB 30 DB CURLS 30 PLYO LUNGES 30 SB (50/30)

*4+18 Cals (Besser) 1M REST 23:00-32:00 AMRAP 2 HANG POWER CLEAN (155/105) 100M ROW 4 HANG POWER CLEANS (155/105) 200M ROW 6 HANG POWER CLEANS (155/105) 300M ROW 8 HANG POWER CLEANS (155/105) 400M ROW 10 HANG POWER CLEANS (155/105) 500M ROW 12 HANG POWER CLEANS (155/105) 600M ROW

*12+500m Row *WHOEVER DOES THE FINAL HANG POWER CLEAN MUST START THE ROW FIRST 1. 2 SEPARATE SCORES. ROUNDS AND REPS FOR PART 1 AND ROUNDS AND REPS FOR PART 2. 1 REP PER 100M ROW. 3. IF SCALING THE HANG POWER CLEANS, DO 2:1 DL REPS FOR HANG PC, ROW STAYS THE SAME.

5 February

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

Every 3m For 27m

Min 1: 30 Cal Row

10 OTR Burpees

Min 2: 1 Lap Run - 1 Trip BC - Trip RBC 

x4 Laps 

Min 3: 15 Hang Snatch Each Arm

50 DC Crunches W/Torpedo

*Complete

Training Session PM (130p)

A1. 10 Speed Squats (135/185/205/225/245)

No Rest

A2. 5 Step-ups/side W/30# Ball (Negatives)

No rest

A3. Pistols To Box 5/Side (Negatives) (BH Slamball)

Rest 3m, x5

B1. 15 Arnold Presses (35#)

B2. 12 Seated Mil Press

B3. 10 Upright Rows

B4. 7/7/7/25 Kullman (35#)

Rest 2m, x2

3 February

Training Session (1p)

A. Double Barrel Front Squats

*135/155/175/195

5 Reps, Every 90 Seconds For 4 Sets. 

B. Squat Cleans; OTM building by 20#

*135/155/175/195/215/235/245/265/285/305x/305x/285/265/245/225/195x2/165x2/135x2

C. 12 Cal No Leg Ski

10 Sec Rest

30 Sec DBL OHD KB Hold

10 Sec Rest

12 Cal No Leg Ski

Rest 4m, x3

*1:37 - 1:31 - 1:32

*4:40 Total Time

2 February

Training Session (1p)

A. 10m EMOM

Even: 20 Cal Row

Odd: 15 T2B

*Complete

B. 10m EMOM

Even: 17 Cal Row

15 OTB Jumps

*Complete

C. 10m EMOM

Even: 14 Cal Row

70 DU's

*Complete

D1. Bench; 185#

*12/12/12/15

D2. Incline DB Bench 55#

*12/9/9/10

D3. Bench; 135#

9/8/9/10

Rest 3m B/W Sets

E. Plate Pinches

2 Rounds, 1m Each

1 February

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Rev Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

4m Stations

10 Cal Ski

15 Inverted K2E

15 Bent Over Rows

10 Halos

20 Wallballs

20 Russian Twists

Training Session PM (130p)

A. Deadlifts; 4x3 @ 90%

*405

B. 3 RFT

400m Row

9 HSC (135)

9 SA KB PJ (1.5)

12 C2B

15 OTB Jumps

*12:51