Total Pageviews

73864

Friday, April 30, 2021

30 April

Training Session AM (530a)

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

B. DB Triplet

C. Crossover

D. Reverse Hypers; 2x12

E. Belt Squats + 200 Marches

F. Mobility

G. ēvoFIT Class
30 Cal Bike Buy-In
Then: 
60 S/A Torpedo Thrusters
50 W/M Sit-Ups
40 Yard Reverse BC
30 UpDown Over Torpedo
20 SB (70#)
30 UpDown Over Torpedo
40 Yard Reverse BC
50 DC Crunches W/Torpedo
60 Torpedo Jumping Jacks
Then: 
30 Cal Bike Cash-Out
*15:25


Training Session PM (130p)

A1. Hang Squat Clean; 1.1
Rest 30 Seconds
A2. Hang Squat Clean; 1.1
Rest 30 Seconds
A3. 2 TnG Squat Cleans
Rest 3m, x3
*225/195/165
*255/195/165
*280/250/230

B. 15m EMOM
"Brain Trust"
Min 1: 200m Run (1st Curb)

Min 2: C2B Pull-Ups

Min 3: Hang Squat Clean and Jerks (115)
*28/28/28/28/36
*148 Reps (2-3 HSC + Jerks Each Round except last)

C. Hammy Work

Wednesday, April 28, 2021

28 April

Training Session (115p)

A. Power Snatch; Built To Heavy Single
*225

B. Class WOD "BW"
25m AMRAP:
W/Partner
90 Cal Ski
60 Synchro Air Squats
30 S2O (155)
*4+23 Cals

C. BB Bent Over Rows; 2x12

D1. Max Skull Crushers (65#)
*25
D2. Max Floor Press (65#)
*50

E. Biceps

Tuesday, April 27, 2021

27 April

Training Session (115p)


A. Bench
5-5-5
Rest 3m B/W Sets
*265/275/285/295/305

50 Superman Push-Ups
*2:01

3-3-3
Rest 3m B/W Sets
*265/285/305

30 Superman Push-Ups
*:59

Heavy Single
*330

10 Superman Push-Ups


B. Class WOD "Driver"
For Time:
10 PC (205)
15 Burpee Pull-Ups
30 T2B
15 Burpee Pull-Ups
10 PC (205)
*5:38

C. 10m AMRAP W/Brent and Aggie
90# DB Farmers Walk, every 30s = 5 Shrugs
*Complete

Monday, April 26, 2021

26 April

Training Session AM (520a)

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

B. Pull-Ups
10-10-10
8-8-8
6-6-6
4-4-4
2-2-2
4-4-4
21
11
*150 Reps

C. Did ēvoFIT Workout Today
In A Team Of 3:
TEAM OF 3: 24M AMRAP 200/125 CAL BIKE EVERY 3M, COMPLETE: 9 SYNCHRO AIR SQUATS 6 SYNCHRO BURPEES 3 BEAR CRAWL TRIPS THEN: MAX CALS ON THE ROWER EVERY 3M, COMPLETE: 9 SYNCHRO AIR SQUATS 6 SYNCHRO BURPEES 3 BEAR CRAWL TRIPS *74 Cals (Ivan/Jed)

Training Session PM (115p)

A. Back Squats;
Build To Heavy Singles
Then:
2x4@325#
*325/345/365

B. Push Press; 10-8-6-4
*155/175/185/195/205

C. Lunges; 6 Each Leg Reverse
*135/155/175

D. Accessory Work With Spencer
-FR Holds
-Split Squat
-Tibia Raises
-Calf Raises

E. Core Work With Spencer

Saturday, April 24, 2021

24 April

Training Session (730a)


A. Back Squats, 3x10
*225/245/265

B. PC and Jerk Skillwork (Light)


Tested TeamWOD
With a Team of 4:
36m Clock Counting Down
4 Rounds:
You Go - I Go
14 Cal Bike
12 Heavy Slamballs
12 T2B
24 Wallballs

With Remaining Time, Complete: 
Max Cals Bike
Person getting off bike must complete 15 Yard Plate Push before next person can begin. 
*204 Cals (Besser/Brook/BW)



Friday, April 23, 2021

23 April

Training Session AM (520a)

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

B. DB Triplet

C. Mobility

D. Bench With Lambert
*Build To A Heavy Double Quickly
*300 For 3 Sets of 2
*225# For Set of 6 Pause

E. Landmine Corework

F1. 20 DB Tricep Extensions On Ground (30#)
F2. 20 DB Curls Holding Both Heads On Preacher Bench (60#)
Rest 2m, x2

G. ēvoFIT Class
Every 3m For 30 Minutes
Even: 25 Cal Row + 10 Torpedo OHD Step-Over + Press

Odd: 20 Cal Bike Sprint + 15 Push-ups + 10 MB Jump Overs
*Complete


Training Session PM (115p)

A. Back Squats; 8,8,6,6
*255/275/305/325
*Best I've Felt In A Long Time Squatting

B. "Helen"
3 RFT
400m Run
21 KBS (1.5)
12 Pull-Ups
*6:58
Finally Cracked 7m After 13 Years....I also weigh 232, down 7 pounds. 

C. Tested IBB Workout
6m Amrap:
Row - Pushups - VUps - Low RBC

6m Amrap: 
Ski - BB Uprights - CGBP - Bent Over Rows


Hammy Work

Wednesday, April 21, 2021

21 April

Training Session (115p)


A. 36M EMOM
Min 1: 15 Cal Row
Min 2: 15 T2B
Min 3: 14 Cal Bike
Min 4: 5 Over The Shoulder D-Ball (150#)
*Complete
*Felt better than expected

B. Deadlifts
1x15 @ 175#
1x12 @ 195#
1x8 @ 235#
5x5 @ 285#
*Complete

Tuesday, April 20, 2021

20 April

Training Session (115p)

A. 25 Cal Echo Bike
Rest 90 Seconds B/W
*55/55/57/24

B. 10m EMOM
10 Ring Rows + 10 Push-Ups
*Complete

C. For Total Time:
21-15-9 
Cal Row
21-15-9 
Bench (60%)
*5:00 (195#)

Rest 1:1

21-15-9 
Cal Row
15-12-9
Bench (65%)
*6:10 (210#)

Rest 1:1

21-15-9 
Cal Row
12-9-6
Bench (70%)
*6:00 (225#)

Total Time: 28:20

D. Kullman

E. Seated Plate To OHD

F. OHD Hold (45#)
*2:30

Monday, April 19, 2021

19 April

Training Session AM (530a)

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

B. EMOM For 14 Minutes
7 Strict Pull-Ups With Vest
*Complete (100 Pullups)

C. Max U/B Set of Strict Pull-Ups
*18

D. ēvoFIT

27M AMRAP STATION 1 10 S/L V-UPS 10 TUCK-PULSE 10 TOE TOUCHES IN PUSH UP PLANK 20-20-20 30-30-30 STATION 2 2 ROUNDS 1 TORPEDO PRESS MEDLEY 25M BEAR CRAWL 25M FROGGER STATION 3 5 FRONT RAISE 5 S/A BICEP CURLS - EACH ARM 5 D-O-I-U OVER TORPEDO 10-10-10 15-15-15 STATION 4 1M UNDERHAND DEADHANG (SUPINATED) 300M RUN
*Complete

E. Max U/B Set of Strict Pull-Ups
*18

Total Pull-ups AM = 136


Training Session PM (130p)

A. Build To A Heavy Triple Back Squat
*Failed last rep of 355#

B. 3x8 @ 80% of A.
*Complete at 285#

C. Class WOD W/Spence
For Time:
2k Row
100 BW DL (195 Average With Spencer)
50 Thrusters (95)
1k Row
100 Superman Push-Ups
50 Strict Pull-ups
500m Row
100 Wallballs
50 Abmats
*24:52

D. Landmine Core Work
2x8 Power Rotations

E. Landmine Statue of Liberty
2x8

F. GH Raises, both ways
2x8

Total Pull-Ups For Monday = 156




Saturday, April 17, 2021

17 April

Training Session (730a)

WITH A TEAM OF 3 OR 4 150 FLOOR PRESS (95/55) 125 SYNCHRO SWITCH LUNGES (2/3 WORK) 100 FRONT SQUATS (115/75) 75 SA DEVILS' PRESS (50/35) 50 THRUSTERS (135/85) *IF SCALING THRUSTERS MUST DO SQUAT CLEAN THRUSTER SINGLES 25 SYNCHRO BURPEES + JUMP

*32:35
*Team of 2 With Besser BEGINNING WITH AND EVERY 3M, COMPLETE: 18/11 BIKE CALS 1. 1 BAR PER TEAM, BAR COMES FROM GROUND FOR EVERYTHING. 2. TEAMS OF 3 = 2 SYNCHRO SWITCH LUNGES. TEAMS OF 4 = 3 SYNCHRO.

Friday, April 16, 2021

16 April

Training Session AM (520a)

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

B. KB Triplet

C. Mobility

D. Core Work
3x8 Landmine Rotations
2x16 Landmine Statue of Liberty

E. Crossover

F. ēvoFIT
25m Cap
100 WB
75 Plated Pick-Ups (55)
50 V-Ups
*12:35 (u/b WB's)

W/Time Remaining
-Floor Press
-Superman Holds
-Supinated Hangs


Training Session PM (115p)

A. Build To A Heavy 8 Strict Press
*165#

B. Take 90% of A and complete 3x8
*Completed @ 150#

C. For Time:
40 Cal Buy-in on Bike
Then: 
3 Rounds:
10 Devil's Press (50#)
10 PC (135) *Must be singles
Then: 
20 Cal Cash-Out on Bike
*8:50

D. Build Quickly To A Heavy 2 Rep Back Squat
*355#

Wednesday, April 14, 2021

14 April

Training Session (130p)

A. Front Squat; 4x5
*205/225/255/275

B1. 8 Strict Press
B2. 15 DB Curls
B3. 12 Ring Dips
Rest 2m, x5

C. 20m EMOM
Even: Banded Sand Dune Ski's (14-15 Cals)
Odd: Banded Sand Dune Marches W/ DB (55#) (45 Seconds)
*Complete

Tuesday, April 13, 2021

13 April

Training Session (130p)


A. Build To A 3RM Bench
*320

B. Combine Test
Max Reps @ 225#
*23 

C. 100 Reps of DB Incline (70#)
Max Reps Each Set
*20/20/17/17/14/12

D. Every 4m For 24m
20 Cal Bike/30 PS @ 75#
20 Cal Bike/25 PS @ 95#
20 Cal Bike/20 PS @ 115#
20 Cal Bike/15 PS @ 135#
20 Cal Bike/10 PS @ 155#
20 Cal Bike/5 PS @ 185#
*Complete

Monday, April 12, 2021

12 April

Training Session AM (520a)


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

B. DB Triplet

C. Pull-Ups
2 Chains (5/6/4/5/5/5/4)
0 Rest
1 Chain (5/5/5/4/4/4/5)
0 Rest
Unloaded (6/5/5/4/5/5/5)
Rest 90 Seconds, Repeat Until 100+ Strict Pullups Completed
*101 Reps

D. ēvoFIT Class

2m Amraps:
Station 1: Buy-in 200m Run
Max W/M Sit-Ups

Rest 1m

Station 2: Buy-in 250m Ski
Max Plated Zercher Squats

Rest 1m

Station 3: Buy-in: 250m Row
Max Torpedo Front Raises

Rest 1m, x3

E. 1 Max Set of Pull-ups
*20

Running Total of Strict Pull-Ups: 121


Training Session PM (130p)

A. Back Squats;
1x10 @ 215#
1x8 @ 245#
1x8 @ 265#
1x8 @ 285#
*Complete

B. Pull-Ups (Strict)
*87 Spread Out During Session

C. 3 Sets;
1k Row
25 Box Jumps (24) - Step/Down
22 BH Lunges In Place (40#) (Sub For Du's)
*6-7m Each Round

Total Strict Pull-Ups For Day = 208


Saturday, April 10, 2021

10 April

Training Session (730a)


IN TEAMS OF 2 OR 3 EVERY 2M FOR 32 MINUTES WINDOW 1: 560M/470M ROW WINDOW 2: 20 YARD SYNCHRO BURPEE BROAD JUMPS + MAX ROW CALS WINDOW 3: 20 SYNCHRO ABMAT SIT-UPS + MAX ROW CALS WINDOW 4: 20 POWER CLEANS + MAX ROW CALS (155/95)

*240 Cals With Besser 1. IF TEAMS MISS ANY STATION, 400M RUN AND THEN JUMP BACK IN AT THE START OF THE NEXT 2M WINDOW THAT THEY ARE READY. STAY WITH THE SAME GROUP. 2. SPREAD BURPEE BROAD JUMPS TO START AT 5 - 10 - 15. ENTIRE TEAM WORKS. 3. SCORE IS TOTAL CALS COMPLETED. 4. CAN REMAIN ON ROW ALL THE WAY UP UNTIL THE 2M WINDOW ENDS IF TEAMS DESIRE. 5. ROW CALS MUST BE IN MULTIPLES OF 5/3 ONLY. ROUND DOWN.


B. 4x30 Skull Crushers (65#)
C. 1x50 Floor Press (65#)

Friday, April 9, 2021

9 April

Training Session AM (520a)

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

B. DB Triplet

C. Mobility

D. Crossover

E. ēvoFIT Class
12m Strength Work
-3 Rounds of:
15 Tempo Torpedo Curls (40#)
10 Reps of 1 Floor Press + 3 Torpedo Skull Crushers

-50 Strict Pullups (10-9-8-7-6-5-4)

-12m Amrap
Max Distance Row
*E2M Complete 1 Round of "evo"
5 Push-ups
10 Torpedo Front Raises
15 Squats
*1922 Meters


Training Session PM (115p)

A. Build To A Moderate Power Snatch and Complete 3 Singles
*195

B. Deadlift; 6x4
*315/345/375/405/405/405

C. "Stilts"
14m Amrap:
8 Cal Bike
30 DU's
8 C2B
8 Heavy WB
8 DL (225)
*6+48

D. Belt Squat Marches
*350 Reps (55's + 15's)

Wednesday, April 7, 2021

7 April

Training Session (130p)


A. 3-Stop Clean + Hang Power Clean and TnG Jerk
*245# (Failed 265#)

B. "The Haul"
20m Amrap:
20 Cal Ski/Row
20 Jerks (155)
20 T2B
50 DU's
*4+60 Reps

Tuesday, April 6, 2021

6 April

Training Session (1p)

A. Bench Day
20 Singles For Time @ 90% 
*Used 315#
*21:52
*Any Misses, +2 Reps to total (22/24/26....)
*No misses

B1. Arnold Press x15 (40#)
Rest 20 Seconds
B2. Seated Cable Pulldowns
Rest 2m, x3

C. Belt Squat Marches x300
*Complete

D. Kullman (45#)

E. Seated Plate Raises + Hold; 1-4-1 (45#)

F. Kullman

G. Plated OHD Hold; 1 Press every 10 seconds (55#)
*2:00

Monday, April 5, 2021

5 April

Training Session (1p)

A. Pink Loop

B. Back Squats;
2x10 @ 135#
1x4 @ 205
1x4 @ 255#
1x4 @ 285#
4x4 @ 305#
*Complete

C. Build To Moderate Load Of: 
1 Squat Clean + 1 Front Squat + 1 Push Jerk
*135/165/195/225/245/245

Sunday, April 4, 2021

4 April

 Training Session (830a)


Atlanta Hotel 
A. Completed my 100 Strict Pullups

B. Back and Shoulders

C. Legs

Thursday, April 1, 2021

1 April

Training Session (930a)

A. 5k Row
Every 500m Complete 20 Superman Push-Ups
*25:56

B. 5k Ski
Every 500m Complete 20 Seated Z-Press (45)
*23:42

C. 150 Cal Bike
Every 15 Cals Complete 2 Clean and Jerks at Roughly 90%
*13:38 (Used 225#)


Total Time = 70:16