31 May

Training Session (6a)

A. "Murph"
Vested - Unpartitioned
*45:38

29 May

Training Session (7a)

A. 10m AMRAP:

400m Run

40 Cal Ski

30 PC (185)

Max Cal Ski

*121

Rest 2m

B. 10m AMRAP:

400m Run

40 Cal Row

100 DU's

50 T2B

Max Cal Row

*102

Rest 2m

C. 10m AMRAP:

400m Run

40 Cal Bike

50 Heavy RKBS

50 Seated Plate To OHD

Max Cal Bike

*82

*With Ryan

28 May

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. Crossover

E. ēvoFIT Class

8m EMOMs

Min 1: 14 Cal Bike Sprint

Min 2: 15 Yard Up-Down Broad Jumps

*Complete

8m EMOM

Min 1: 30 Yard Bear Crawl

MIn 2: 20 Banded OHD Presses

*Complete

8m EMOM

Min 1: 14 Cal No Leg Ski

Min 2: 20 Banded Pulldowns

*Complete

Training Session PM (115p)

A. Power Cleans; 1.1.1, x5

*255/265/270/275/280

B. "Basic"

15m AMRAP:

12 Cal Row

9 Burpee Box Jumps (30")

6 Jerks (185)

*7+16 (+3 From 2 Years Ago)

26 May

Training Session (115p)

A. Deadlift Clusters; 1.1.1.1, x3

*315/345/385/Single @ 435#

B. For Time:

10-1

Squat Cleans (155)

*After Every Round, Complete 6 Cal Row + 2 Burpee Over Rower

*10:58

C. Back Squats; 6-4-2-1-1

*285/325/345/360/370

25 May

Training Session (130p)

A1. DB Incline Bench; 3x15

Rest 10 Seconds

A2. Floor Fly's; 3x15

Rest 2m, x3

B1. DB Decline Bench; 3x15

Rest 10 Seconds

B2. CGBP; 3x12

Rest 2m, x3

C. Ski Repeats; 20 Cals

Rest 4m, x4

*Score is slowest time - fastest time

*29.0 - 29.1 - 29.3 - 29.1

*0.3

D. Fight Gone Badly

Min 1: Broad Jumps

Min 2: Heavy Russian KBS

Min 3: T2B

Min 4: Wallballs

Min 5: 2 Burpees + Max Cal Ski

*113 - 117 - 123

*353 Reps

24 May

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

Rest 2m, x2

B. DB Triplet

C. Crossover

D. Mobility

E. 5 Rounds

10 Strict Pullups

25 U/B Push-Ups

Rest 2m, B/W

*Complete

F. ēvoFIT Class

4 Rounds

2m Bike For Cals

1m Air Squats

1m Burpees

Rest 2m B/W

*96/100/100/107

*403 Total

G. Core Work

Training Session PM (115p)

A. Power Snatch; 1.1.1, x4

*165/185/185/185

B. Back Squats; 4x8

*265

C. Class Workout

Every 4m For 20m

400m Run

20 Pull-Ups

Max Superman Push-Ups W/Remaining Time

*36/73/108/138/181

D. 1 Set of Back Squats; 1x8 @ 265 Within 1m From Finishing Workout

*Complete

E. 5-4-3-2-1

Jump Squats @ 135#

22 May

 Training Session (7a)

A. Power Clean From Blocks (Below Knee)

1.1.1; x3

*245/255/255

B. Squat Cleans; 1.1.1, x2

*245/275

C. Tested Class Workout 

Every 5m For 30m

30 Cal Bike

25 Cal Row

20 Cal Ski

Big Lap SB Run (50)

15 Heavy SB (50)

W/Remaining Time: 

Complete AMRAP Synchro Statue of Liberty

21 May

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Crossover

D. Mobility

E. Bis/Tris Supersets

F. ēvoFIT Class

With A Partner:

25m Amrap:

50 Wallballs

50 Heavy Slamballs

50 Cal Row

200m Run

*4 Rounds (With Phillip)

Training Session PM (130p)

A. Power Clean and Jerk

*185/215/245/275x/275/275/245

B. EMOM For 18m

Min 1: 20 Heavy Wallballs

Min 2: 12 T2B

Min 3: 12 Jerks (155)

Min 4: 14 Bar Facing Burpees

Min 5: 70 Du's

Min 6: Rest

*Complete

C. Every 2m For 16:00

7/4 Bike or 80 Yard Run

7 TnG PC (115)

14 KBS (1.5/1)

Max T2B In Remaining Time

*Alternate Bike/Run Every Round

*13/13/13/10/10/10/x/15

*84 Reps

19 May

Training Session (115p)

A. Tempo Deads; 3x5

*255/285/305

B. Mile Weighted Vest Run

*9:20

C. "The Armstrong"

15m EMOM

Min 1: 8 Thrusters (115)

Min 2: 8 Heavy SB

Min 3: Max Cals Bike

*28/28/26/26/30

*138 (8 Better than 2019 and 20 better than last year)

18 May

Training Session (130p)

A. For Time:

21-15-9-6-3 

Bench (Bodyweight)

42-30-18-12-6

Ski (Damper 10)

*10:29

B. Shoulder Work

C. Triceps

17 May

Training Session AM (510a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. KB Triplet

C. Crossover

D. Mobility

E. Pull-Ups

1-2-3-4-5-6-7-8-9-10-11-12-13

Unloaded Ladder (Strict)

10-8-6-4-2

Weighted Vest Ladder (Strict)

10-10

Butterfly Unloaded

10-10

Butterfly Loaded Vest

Total Number AM Pull-ups = 161 

F. ēvoFIT

8M STATIONS *REST 2M B/W STATIONS STATION 1 4-8-12... FRONT RACK REVERSE LUNGE WITH TORPEDO SEATED S/A SHOULDER PRESS RENEGADE ROWS *TORPEDO WT. (30/20)

*20+ STATION 2 4-8-12... PLATED ZERCHER SQUATS (45/25) WALK-UPS IN PUSH-UP POS. SINGLE LEG V-UPS (NO WT.) 30M "GUN WALK"

*12+ STATION 3 EMOM MIN 1: 12/8 CAL SKI MIN 2: 20 TORPEDO JUMPING JACKS *ADD 2 CAL EVERY ROUND ROUND 1. 12/8 ROUND 2. 14/10 ROUND 3. 16/12 ROUND 4. 18/14

*Complete

PM Training Session

A. Every 20 Seconds For 5 Lifts

1 Hang Power Clean + PJ

Rest 3m, x3

*205-225-240

B1. 10 Back Squats @ 225#

Rest 1m

B2. 10 Strict Pull-Ups

Rest 2m, x3

*Only Did 2 Sets Of Pull-Ups

C. Repeat CrossFit Workout "Blue Collar"

15m EMOM

Min 1: 16 Cal Row

Min 2: 5 Pu - 5 T2B - 5 Pu - 5 T2B

Min 3: Max Jerks @ 185#

*14-15-16-16-19

*80 Reps (2 Short of Last Year)

14 May

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Crossover

D. ēvoFIT Class

Station 1: 

4m Amrap

12-9-6

Burpee Over Torpedo

Torpedo Front Raise

W/Time Remaining:

Amrap Row Cals

*34/36

Rest 2m, Repeat

Station 2: 

4m Amrap

6-9-12

Plated Pick-Ups (45)

Lateral Squat Jumps Over Plate

W/Time Remaining: 

Max Shuttle Runs (50 Yard Trips)

*6/6

Rest 2m, Repeat

Training Session PM (130p)

A1. Back Squats; 4x5

*255/275/295/305

A2. 3 TnG Broad Jumps For Max Distance

*Complete

B. 15m AMRAP:

1-2-3-4-5

Squat Cleans (185)

2-4-6-8-10

T2B

*19+2

C. Hammy Work

12 May

AM Training Session (11a)

Pool Work 

60m Of Swimming With Amy and Ganassi

PM Training Session (115p)

A. Deadlift;
2x3 @ 315
3x2 @ 345
4x1 @ 375

B. 2 Rounds For Time
30 DL (185)
30 T2B
30 HPC (115)
*6:42

C. “Night Vision”
Every 5m For 20m
400m Run
16 Cal Bike 400m Run + 1 Lap
17 Cals 400m Run + 2 Laps
18 Cals 400m Run + 3 Laps
19 Cals 1:50 - 2:25- 2:55 - 3:28
*10:38 (40 Sec Slower Than 2019)

11 May

Training Session (115p)

A. 10m To Establish 10RM Bench Press

*275

Rest 1m 

B. 10m EMOM

3 Reps @ 90% of A + 10 Push-Ups

*250

*Missed 1 Minute

Rest 1m

C. 10m EMOM

2 Reps @ 32X1 @ 80% of Part A

*220

*Completed All 10 Rounds

D. For Time (50m Cap)

With A Team of 3:

3k Ski

6k Row

400 Cal Bike

*42:43

*9:27 Ski - 19:52 Row - 13:29 Row

10 May

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Crossover

D. Pull-Ups

50 Strict With 35-40# Vest/Chains

*1-2-3 x8 +2

Rest 2m

50 Butterfly With Vest

*10's

Rest 2m

50 Butterfly Unloaded

*35/15

E. ēvoFIT Class

0-6:00 EMOM 8 D-O-I-U + 20 BICYCLE CRUNCHES 6:00-7:00 REST 7:00-23:00 AMRAP 80 LATERAL LUNGE JUMPS 70 PLYO CHEST PRESS 60 GORILLAS 50 S/L V-UPS WITH TORPEDO 40 S/L DEADLIFTS WITH TORPEDO 30 YRDS BROAD JUMP (TURF) 20 WALLBALLS (20/14) *5 TORPEDO TWISTS BEFORE YOU BEGIN EACH MOVEMENT 23:00-24:00 REST 24:00-27:00 MIN AMRAP 30s ELBOW PLANK 10 V-UPS 1. TORPEDO WT. IS (30/20).

Training Session PM (115p)

A. Squat Cleans; 5x1

*245/265/275/280/290/300/320x/320x/285

B. Push-Pulls

14-12-10-8-6-4

Strict Pull-Ups

28-24-20-16-12-8

Push-Ups

*10:00

C. Front Squats; 4x3

*245/275/295/305

8 May

Training Session (7a)

A. Tested Team WOD

5M STATIONS STATION 1: AS MANY REPS AS POSSIBLE IN 5M OF: 10/5 CAL BIKE 100M SHUTTLE (0-10-0) X5 *1 REP PER CALORIE + 10 REPS FOR SHUTTLE. 1 REP PER TRIP. *4+4 Cals STATION 2: 10/5 CAL SKI 10 MB BOX STEP-OVERS (20/14) *4+13 STATION 3: 10/5 CAL ROW 5 OVER THE ROWER BURPEES *3+13 STATION 4: 2 BIG LAPS THEN MAX REPS OF: 10 T2B 10 SQUAT JUMPS TO TARGET *3+1 STATION 5: 15 KBS (1.5/1) 30 SECOND HANG FROM BAR *1 REP FOR EVERY 10 SECOND HANG. 3 REPS PER ROUND. *3+15 3. REST 2M B/W STATIONS

B. Establish 4RM Front Squat in 20m

*300

7 May

Training Session AM (525a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C1. DB Russian Twists; 20

*45/60/70

C2. DB Bicep Curls; 12-14 Curls

D. Crossover

E. DB Tricep Extensions

25m AMRAP

F. ēvoFIT Class

60 1-Arm Snatch

40 In-Place Lunges

20 Burpee Over Torpedo

10 Torpedo Twist

20 Burpee Over Torpedo

40 In-Place Lunges

60 Superman Push-Ups

*Begins with and after every movement, run 200m. 

*1 Full Round

Training Session PM (115p)

A. Deadlift; 5x5

*235/285/325/355/385

B. Tested Monday Workout

7m EMOM

10 Cals + 9 Thrusters (75)

Rest 2m

7m EMOM

8 Cals + 7 Thrusters (95)

Rest 2m

7m EMOM

6 Cals + 5 Thrusters (135)

*19 Rounds (Missed 1 on first and 2nd EMOM). 

5 May

 Training Session PM (115p)

A. Back Squat; 3x10 w/1 Sec Pause @ Bottom Of Each Rep

*225/250/280

B. 14m AMRAP:

"Hyrox"

1k Row

60 Heavy WB (30#)

1k Row

Max WB W/Remaining Time (20#)

*U/B On All WB's

*3:38/3:56 Row

*114 WB 

C. Power Snatch Singles

*Worked B/W 175-215 For Roughly 15 Singles

4 May

Training Session (130p)

A1. DB Flat Bench; 8-12 Reps

*70/90/90 For 12

No Rest

A2. Cable Crossover; 12-15 Reps

*Shoulder Height 

Rest 2m, x3

B1. DB Incline Bench; 8-12 Reps

*70/90/90 For 12

No Rest

B2. Cable Crossover; 12-15 Reps

*Low To High

Rest 2m, x3

C1. Ring Dips; 15

No Rest

C2. Kneeling Cable Crossover; 12-15 Reps

*High To Low

Rest 3m, x3

D1. Weighted Push-Ups; 12-15

No Rest

D2. Banded Push-Up Crossovers; 5-8/Hand

No Rest

D3. BB Lean Thru's; 5-7

Rest 2m, x2

E1. Belt Squat Marches; 400

No Rest

E2. Man Test; 50# Ballistic Block

*12 Reps

3 May

Training Session AM (510a)

A1. 20 GHD's

A2. 15 Back Extensions

Rest 2m, x2

B. DB Triplet (90#)

C. Fat Gripz Pull-ups

*10-10-10-10-10-10-10-10-10-10

*100 Pull-Ups

D. Crossover

E. 1.5 Mile Run

F1. Seated BB Statue Of Liberty

F2. Landmine Rotations

F3. Hanging DB Knee Raises

Rest 2m, x3

G. Grip Work With Black Block

Training Session PM (130p)

A. 3 Max Loads Of:

5 TnG DL - 5 HPC - 5 TnG PJ

*220 - 230 - 245

B. "Rusty Arrow"

Every 4m For 16m

15 Cal Bike

10 OTB Burpees

10 DL (225)

Max T2B In Remaining Time

*40/30/20/28

*118

1 May

Training Session (7a)

A1. Back Squats; 5,5,5,1,1,1

*255/285/305/325/345/355

Rest 60 Seconds

A2. Deadlifts; 5,5,5,5,5

*315/325/325/325/325

B. 30m EMOM

"SHOOTER MCGAVIN" EMOM FOR 30M MIN 1: 16/12 CAL ROW 14/10 CAL SKI 12/8 CAL BIKE MIN 2: 12 SLAMBALLS (50/30) 12 SLAMBALLS (50/20) 12 SLAMBALLS (50/20) MIN 3: 10 BURPEES TO TARGET 9 BURPEES TO TARGET 8 BURPEES TO TARGET MIN 4: 16 SEATED PLATE TO OHD (45/25) 14 SEATED PLATE TO OHD (45/25) 12 SEATED PLATE TO OHD (45/25) MIN 5/6: BIG LAP RUN 1. ATHLETES WISH THEY CAN CHOOSE EITHER THE ROW/SKI OR BIKE AND THAT CHOICE DICTATES THE REST OF THE WORKOUT. 2. IF YOU MISS ANY MINUTE, REST ONE STATION AND THEN JUMP BACK IN WITH SAME GROUP.