30 June

Training Session (115p)

A. Pink Loop Run

B. Behind The Neck Split Jerks; 1 OTM For 10m

*165 - 225#

C. Pause Split Jerks; 6x1

*235 - 255#

D. Push Press + 2 Sec Hold OHD; 3x2

*205-225-235

E. Class WOD "Fizzle"

4m AMRAP

22 Cal Bike

18 T2B or 12 Burpee To Target

7 Clean and Jerk or Thrusters (135)

Max HPC With Remaining Time

Rest 2m, x4

*36/31/28/31

*126 Reps

29 June

Training Session (130p)

A. Build To A 5RM Bench

*305

B. Take 90% of A and complete 1 Max Set

*275x7

C. Take 90% of B and complete 1 Max Set

*245x11

D. Take 90% of C and complete 1 Max Set

*220x16

E. Take 90% of D and complete 1 Max Set

*200x18

F. Take 90% of E and complete 1 Max Set

*180x22

G. Take 90% of F and complete 1 Max Set

*160x25

H. Take 90% of G and complete 1 Max Set

*145x30

I. Take 90% of H and complete 1 Max Set

*135x31

J. Take 90% of I and complete 1 Max Set

*115x40

*200 Total Reps

28 June

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Crossover

D. Mobility

E. 20 Pull-Ups & 37 Push-Ups

F. ēvoFIT Workout

8m EMOM

10 Z-Press

+

10 Front Squats

Rest 3m

8m EMOM

3 Burpees 

+

10 Plate Ground To OHD

Rest 3m

8m EMOM

10 Abmat Situps

+

20 Second Elbow Plank

*Complete

Training Session PM (115p)

A. For Time:

6 BMU

9 C2B

12 T2B

21 DL (155)

6 BMU

9 C2B

12 T2B

21 HPC (155)

6 BMU 

9 C2B

12 T2B

21 JERKS (155)

*7:57

B. Clean and Jerks

3 Singles @ 235#

3 Singles @ 250#

2 Singles @ 260#

4 Singles @ 220#

*Complete

C. Class WOD "Teddy"

14m AMRAP:

30 Z-Press

14 Cal Bike

30 Push-Ups

100m SB Run (50#)

30 Pull-Ups

*3+30 

26 June

Training Session (7a)

A. Power Snatch; 5x1, x2

*185 For All

B. 4 TnG Power Snatch @ 185#

*Complete

C. Class WOD Test

800M SB RUN THEN YOU GO - I GO 12 ROUNDS 14/10 CAL SKI 12 ROUNDS 20 YARD PLATE PUSH FROGGER 12 ROUNDS 14/10 CAL ROW 12 ROUNDS 14 HEAVY WALLBALLS OR 20 REG WALLBALLS 12 ROUNDS 14/10 CAL BIKE THEN: 800M SB RUN

*35:50 (BW/Ryan/Ginny)

D. Abs

25 June

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Rev. Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. 20 Pullups + 36 Push-Ups

D. Crossover

E. Mobility

F. ēvoFIT Class

12M STATIONS REST 3M B/W STATIONS STATION 1 (CARDIO) 400/350M ROW 20 SINGLE LEG V-UP 20 MTN CLIMBERS *5 Rounds

STATION 2 (STRENGTH) 9 TORPEDO TWISTS 12 S/A CURL TO PRESS - EACH ARM 15 SPLIT SQUATS WITH TORPEDO - EACH LEG 1. GOAL FOR STATION 1 IS 4+ ROUNDS.

Training Session PM (130p)

A. 15m EMOM

Min 1: OTS D-Ball Throws (100#)

Min 2: 12 Cal Ski

Min 3: 4 Tall Box Jumps

Min 4: 3 Clean and Jerks (Climbing)

Min 5: 14 Abmats

*Complete

B. Class WOD "MisFit's"

Every 3m For 18m

15 T2B

10 Clean and Jerks

*135/155/175/195/215/235

*60 Reps (:30 Seconds To Go)

C. Bis

23 June

Training Session (115p)

A. Split Jerks; 8x1

*235ish For All

B1. 5 Deadlifts

Rest 1m

B2. 10 S/L Glute Bridges/Side

Rest 1m

B3. 5 DB Rev Lunge + S/L Deadlift/Side

Rest 2m, x3

*275/295/305

*25# DB For All

C. Class WOD

With A Partner:

800m Run

Then: 

W/Remaining Time:

20 S/A Devils Press

40 Cal Ski

40 Seated Plate To OHD

20 Burpee Box Jumps (24)

*2+60 (With Blaine)

22 June

Training Session (130p)

A. Every 3m For 27m (9 Rounds)

8 Cal Bike/Ski or Row

*For every second it takes to complete = 1 rep bench press

@9:00 Increase to 9 Cals Each

@18:00 Increase to 10 Cals Each

For Loading: 

If BW <200#, use 62-65% 1RM

If BW >200#, use 67-70% 1RM

*Used 225 and hit close to 100 reps total. 

B. SA DB Incline Bench Press; 12 Reps/Side

*Rest 2m, x3

*70#

C. Incline DB Finisher; Max Reps @ 70# (Single DB)

*40 Reps

D. Max Hold At Support On Rings

*47s/38s

E. Max Hold At Bottom Of Rings (Catch)

*35s/43s

21 June

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Rev Hypers

Rest 2m, x2

B. Crossover

C. Hip Work

D. Mobility

E. ēvoFIT Class

FGB Style (4 Rounds)

Min 1: Ski Cals

Min 2: D-O-I-U

Min 3: Statue Of Liberty

Min 4: Bicep Hold

Min 5: Shuttle Run

Min 6 Rest

*Complete

F. Pink Loop

Training Session PM (130p)

A. Squat Clean and Jerk Waves; 3-2-1, x2

*245/255/265

B. Squat Clean and Jerk; 1,1,1

*275/275/275

C. Back Squat Quad; 20/15/10/5

*225/265/300/320

D. "To The Light"

300 Yard Shuttle

27 T2B

21 PC (135)

15 Thrusters

9 OTB Burpees

40 Yard Seal Walk

*6:35

19 June

Training Session (730a)

A. Tested Class WOD

32m Partner EMOM

4 ROUND FIGHT (32M) PARTNER EMOM 30 SEC P1 - 30 SEC P2 MIN 1: 24/16 BIKE CALS MIN 2: 11 BURPEE DB DEADLIFT MIN 3: 11 BURPEE PULL-UPS MIN 4: 11 CLEAN AND JERKS MIN 5: 24/16 CAL ROW 3M REST (400M RUN) 1. SCORE IS SUCCESSFUL ROUNDS, RUNS COUNT. MUST BE BACK IN BEFORE THE 3M WINDOW CLOSES. 2. FIRST 3 ROUNDS ARE TASK BASED. FINAL ROUND IS MAX REPS FOR SCORE. 3. ANY MISSED ROUNDS DURING FIRST 3 = -10 REPS OFF OF FINAL SCORE. 4. FINAL RUN TOP 3 MEN AND TOP 3 WOMEN GET +5 REPS FOR THEIR FINAL SCORES.

*89 Reps With Andy

34/44/54/70/89

B. Every 90 Seconds Until Failure; Build To Max Power Clean

*135/165/195/225/245/265/285/305

*Stopped @ 305#

18 June

 Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Rev. Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Crossover

D. Hip Work/Mobility

E. 20 Strict Pull-ups + 35 Push-Ups

F. ēvoFIT Class

12m To Complete:

A. 30 Bent-Over Torpedo Rows/Side

B. 25 Abmats + 50 Plank Jacks

C. 15 S/A Torpedo Squat + Curl/Side

D. 400m Run

Then: 

4 Rounds

30 Second Bike Sprint For Cals

Rest 3m B/W

*38/32/22/21

Training Session PM (115p)

A. Back Squats; 2xMax Reps @ 325# (-2)

*6/8

B. Zercher Squats; 2x8

*185/135

C. Prowler Push-Pulls

*20m With Spencer

16 June

Training Session (115p)

A. Push Press - Split Jerk 

5x1

4x1

3x1

2x1

*185/205/225/235

B. "SOS"

10-1 U/B Ladder

Heavy Wallballs

Power Cleans (155)

OTB Burpees

T2B

*14:54

15 June

Training Session (130p)

A. DB Incline Bench Hold Ladder; 70#

1 Rep - 10 Sec Hold - 2 Reps - 10 Sec Hold - Etc. Until Failure

Rest 5m, x2

*7 Reps For Both Sets

B. 12-9-6-3 Bench

*235-250-280-305

C. BB Lean Thru's; 3x8

D. 1 Max Set of Bench @ 135#

*50 Reps

E. Hammy Work

S/L Elevated Glute Bridge; 2x15/Side

F. Partner Hammy 2-Way Curls; 2x7

14 June

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Mobility Work

D. Crossover

E. Push-Pull

20 Strict Pull-Ups

30 Push-Ups

1 Round

F. ēvoFIT Class

27m To Complete As Many Stations As Possible

A1. 20-15-10

Curl To Press

Row Cals

A2. 20-15-10

KB SDLHP

KB Floor Press

A3. 20-15-10

Thor Raises

Torpedo Pull-Thrus

A4. 20-15-10

Torpedo Step-Ups

Tuck-Ups

*Completed 1+2

Training Session PM (115p)

6m AMRAP:

2 Complex's (3 DL - 3 SC - 3 FS) (155)

5 Bar Muscle-Ups

*2+1 Complex

Rest 6m

6m AMRAP:

5 Hang Power Snatch (115)

7 T2B

*7+3

Class WOD

"To The Light"

Max Cals Bike In 16m

30 Second Sprint

Then:

Buy-Back In With:

6 Burpees To Target

9 DL (225)

12 Pull-Ups

*23/29/28/22/18

*120 Cals

12 June

Training Session (730a)

Tested Class Workout

IN TEAMS OF 3 OR 4 0:00 - 21:00 4 ROUNDS OF: 30/18 CAL BIKE BIG LAP RUN 1. WHOEVER FINISHED ON THE BIKE MUST BE IN THE DOOR BEFORE NEXT ROUND BEGINS. 4 ROUNDS OF: 30/18 CAL SKI 20 SYNCHRO SWITCH LUNGES 4 ROUNDS OF: 30/18 CAL ROW 3 ROUNDS OF U/B "DT" 115/75 1. CAN BREAK "DT" ANYWAY YOU DESIRE ON THE 3 ROUNDS BUT YOU MUST COMPLETE 36/22 CALS EVERY ROUND ON THE ROWER.

*DId This With Jeff and BW (25ish Minutes)

Build To A Moderate Triple Backsquat

*175/215/245/275/305

11 June

Training Session AM (545a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10

KB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

COMPLETE AS MANY STATIONS AS POSSIBLE IN 25M STATION 1 40M BEAR CRAWL ON SLIDERS 40 TORPEDO PULSE SQUATS RX+ 40M SEAL WALK STATION 2 2 ROUNDS 30 BANDED LAT PULL-DOWNS (GREEN/PURPLE) 30 TORPEDO RENEGADE ROWS - EACH ARM STATION 3 2 ROUNDS 20 TORPEDO RUSSIAN TWIST WITH PRESS 20 STATUES OF LIBERTY WITH TORPEDO *(30/20) STATION 4 2 ROUNDS 10/7 CAL PRISON BIKE 10 TORPEDO TWISTS

*Completed 1 Round

Training Session PM (115p)

3 Sets:

8 Big Red Over The Shoulder

Then:

20 Cal Row Sprint (Damp 10/No Legs)

Then: 

50 Yard Big Red BH Carry

Then: 

25 Yard HS Walk

Tested Thursday Workout

"SUN-SPOTS" EVERY 3M FOR 36:00 6/4 SKI/BIKE OR ROW CALS 6 SWITCH LUNGES 6 RUSSIAN KBS (1.5/1) 6 SEATED PLATE TO OHD (45/25) _______ 8/5 SKI/BIKE OR ROW CALS 8 SWITCH LUNGES 8 RUSSIAN KBS 8 SEATED PLATE TO OHD ________ 10/6 SKI/BIKE OR ROW CALS 10 SWITCH LUNGES 10 RUSSIAN KBS 10 SEATED PLATE TO OHD ________ 12/7 SKI/BIKE OR ROW CALS 12 SWITCH LUNGES 12 RUSSIAN KBS 12 SEATED PLATE TO OHD ________ 14/9 SKI/BIKE OR ROW CALS 14 SWITCH LUNGES 14 RUSSIAN KBS 14 SEATED PLATE TO OHD ________ 16/11 SKI/BIKE OR ROW CALS 16 SWITCH LUNGES 16 RUSSIAN KBS 16 SEATED PLATE TO OHD ________ 18/12 SKI/BIKE OR ROW CALS 18 SWITCH LUNGES 18 RUSSIAN KBS 18 SEATED PLATE TO OHD ________ 20/13 SKI/BIKE OR ROW CALS 20 SWITCH LUNGES 20 RUSSIAN KBS 20 SEATED PLATE TO OHD _______ 22/14 SKI/BIKE OR ROW CALS 22 SWITCH LUNGES 22 RUSSIAN KBS 22 SEATED PLATE TO OHD _________ 24/16 SKI/BIKE OR ROW CALS 24 SWITCH LUNGES 24 RUSSIAN KBS 24 SEATED PLATE TO OHD

*STOPPED AFTER ROUND OF 16 1. ROTATE FROM SKI - BIKE TO ROW EVERY SUBSEQUENT ROUND. 2. FOR EVERY SUCCESSFUL ROUND, CONTINUE CLIMBING BY 2 REPS AS FAR AS POSSIBLE IN THE TIME ALLOTED. HOWEVER, IF YOU MISS A ROUND, YOU MUST GO BACK TWO. FOR EXAMPLE: IF YOU MISS THE ROUND OF 22, YOU WOULD THEN REST 3M WINDOW AND JUMP BACK IN ON THE ROUND OF 18. IF SUCCESSFUL, CONTINUE CLIMBING. 3. SCORE IS ROUNDS AND REPS COMPLETED. FOR ROUNDS, USE 14 +OR 16 +OR 20+ OR 22+ ETC, FOR EASE OF KEEPING TRACK. 4. SEATED PLATE TO OHD IS COMPLETED WITHOUT THE PLATE TOUCHING THE GROUND B/W REPS. CAN REST AS NEEDED BUT WHEN COMPLETING REPS, PLATE STOPS SHORT OF THE GROUND AT BOTTOM.

9 June

Training Session (130p)

A. Back Squats; 3x10

*165/195/225

B. Strict Press; 3x10

*135

C. SDLHP; 3x10

*135

D. Zercher Landmine S/L Deadlifts; 2x

E. Cossack Squats Landmine; 2x16

F. Mile Run

6 June

Training Session (7a)

"Poker"

30m EMOM

Min 1: Heavy WB

Min 2: Bike Cals

Min 3: Plated Ground To OHD

Min 4: Ski Cals

Min 5: S/A Devils Press (50)

*With Brent

*117 Rep "Bet"

4 June

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

25m EMOM

Min 1: 40 Torpedo Jumping Jacks

Min 2: 40s Plyo Skiers

Min 3: 10 SA KBS/Side

Min 4: 25 W/M Sit-Ups

Min 5: 12 Burpee Squat Jumps

*Complete 

Training Session PM (130p)

A. Squat Cleans; 1.1, x3

*245/265/285

B. Front Squats; 3,2,1

*275/295/315

C. Class WOD

"Spectacle"

For Time:

10 Burpee To High Target

20 OTBox Jumps

30 T2B

40 WB

50 Cal Bike

40 WB

30 T2B

20 OTBox Jumps

10 Burpee To High Target

*11:46

2 June

Training Session (130p)

A1. 16m Amrap:

1  C&J

100m Row

2 C&J

200m Row

3 C&J

300m Row

4 C&J

400m Row

5 C&J

500m Row

6 C&J

600m Row

7 C&J

700m Row

8 C&J

800m Row

*Bodyweight Used For C&J

*240#

*6+3 Reps (Ski'd)

B. Deadlifts; 5x6

*275/305/335/365

C. Carry Work

-SA OHD KB Carries

-MB Carries

-Bottoms Up Carries

1 June

Training Session (130p)

A1. Black Block G2O; 10 Reps

Rest 30 Sec

A2. Back Extensions; 15 Reps

Rest 30 Sec

A3. Tempo Bench @ 2232; 6-8 Reps

Rest 30 Sec

A4. DB Split Squats; 8/Leg

Rest 30 Sec

A5. Lying Tricep Extensions; 20 Reps

Rest 30 Sec

A6. 2-Way Curls; 8 Reps

Rest 30 Sec

A7. 50 Cal Bike/Ski/Ski

Rest 3m B/W Rounds

*Complete

B. 50 Cal Bike

10 Cal Sprint - 10 Easy - 10 Sprint - 10 Easy - 10 Sprint

*Complete