22 July

Training Session (130p)

A. Bis and Tris With Derick

B. Mobility

C. 10RM Strict Press W/1 Sec Pause In Front Rack
*145#

D. Calf and Glute Messed Up

20 July

Training Session (130p)

A. 10 Rounds For Time:

17 Cal Echo Bike

20 Cal Ski

Rest 1m, then 2m after round 2, alternating for 10 Rounds. 

*27:30

B. In A 90 Second Window - You have a max of 20 DL @ 315#

*For every bench press rep completed, you subtract one deadlift. 

*Round 1 - 72% of 1RM (16 Reps - 4 DL)

*Round 2 - 70% of 1RM (15 Reps - 5 DL)

*Round 3 - 68% of 1RM (13 Reps - 7 DL)

*Round 4 - 66% of 1RM (15 Reps - 5 DL)

*Round 5 - 64% of 1RM (18 Reps - 2 DL)

Rest 3:30 B/W Rounds. 1 MAX set of bench each round. 90 Seconds to complete both Bench and DL totaling 20 Reps. 

Training Session 2 (5p)

C. Class WOD With Fred

3 Rounds: 

750m Ski

400m Run

10 Synchro DL

Then: 

2 Rounds: 

100 DU's

30 T2B

Then: 

1 Round: 

You Go - I Go

25 Cal Ski

25 Plated G2O

25 Yard Plate Push

*23:31

*Calf and Glute Blew up...

19 July

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. Crossover

E. 3x6 Towel Pull-Ups

F. ēvoFIT Class

12m AMRAP:

20 Cal Bike

20 Torpedo Curl To Press

*6 Rounds

Rest 3m

12m AMRAP:

10 Burpees Over Torpedo

20 Torpedo S/L V-ups

30 Plyo Chest Press

40 Bicycle Crunches

*2+30 Crunches

Training Session PM (130p)

A. Front Squat; 1RM

*335#

B. Squat Clean; 1RM

*295 (315xx)

C. Class Workout

"Helen-Ish"

500m Ski/Row

21 KBS

40 Yard Plate Push

21 Pull-Ups

250m Row/Ski

15 KBS

250m Row/Ski

15 Pull-Ups

40 Yard Plate Push

9 KBS

500m Row/Ski

9 Pull-Ups

*10:51

17 July

Training Session (7a)

IN TEAMS OF 3 OR 4

800M/650M ROW BIG LAP RUN IN PAIRS 80 SEATED Z-PRESS (75/55) BIG LAP RUN IN PAIRS 80 KB HIGH PULLS BIG LAP RUN IN PAIRS 40 BURPEE PULL-UPS BIG LAP RUN IN PAIRS 40 SYNCHRO BURPEES TO HIGH TARGET (2) BIG LAP RUN IN PAIRS 80 KB HIGH PULLS BIG LAP RUN IN PAIRS 80 SEATED Z-PRESS (75/55) BIG LAP RUN IN PAIRS 80/50 CAL BIKE

*33:10 (Amy/Jeff/BW) 1. RUN MUST BE START AND BE TAGGED OFF AT 25 YARD LINE. 2. WHEN FIRST RUNNER OF 2ND PAIR IS IN, NEXT EXERCISE CAN BEGIN. 3. CO-ED TEAMS SCALE 800M ROW TO 700M AND 80 CAL BIKE 70 CALS. 2 SEPARATE BARS.

16 July

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Towel Pull-Ups; 3x6

D. Crossover

E. Mobility

F. ēvoFIT Class

15 Cal Bike Sprint

10 Slamballs (40#)

20 Yard Frogger

Rest 4m, x4

G. Pink Loop 

Training Session PM (130p)

A. Squat Cleans; 6x1/5x1/4x1

*235/255/265

B. Power Snatch; Moderate Single

*175#

C. Rogue Suitcase Hold Challenge

*165#

D. Class Workout "Trilogy"

3 RFT

500m Row

20 Heavy Swings

15 T2B

10 Deadlifts (275#)

*10:38 (Previous Was 11:15)

14 July

Training Session (130p)

A. Push Press; 3RM 

*255

B. CGDL; 4x4 @ 21X1

*305/325/345/365

C. For Time:

40 Cal Row

40 Heavy WB

40 Cal Row

*3:56

D. EMOM For 20m

Even: 15 Cal Row

Odd: 15 Wallballs (20)

*Complete

*Rows were 15-16 Seconds. 

*Took 5 Beta Pills. Felt Crazy Good. Coincidence? 

*Pulled 3400 Cal/Hr For All Rows and Felt Fine? 

13 July

Training Session (115p)

A. For Time:

50-40-30-20-10

Bike Cals

Ski Cals

*15:26

B. Every 3m For 48m

0:00-3:00

8c Ski (No Legs) + 16 Bench @ 155#

3:00 - 6:00

40 Second BH Hold (150#) + 16 Push-Ups

6:00 - 9:00

10c Bike Sprint + 8/8 SA Incline DB Press + Oppositte Arm Hold

9:00 - 12:00 

12 Towel Landmine Bent Over Rows (80#) + 30m DB Bear Crawl (30#)

*Complete

12 July

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. Mobility

D. Crossover

E. ēvoFIT Class

12m AMRAP:

200m Run

20 Yard Lunge

20 Yard BC

*6+10 Yards Of Lunges

Rest 3m

12m AMRAP:

1k Row

25 Torpedo D-O-I-U

*2+250m Row

Training Session PM (130p)

A. Bottoms Up Front Squats; 5x1, 2 Sets

*Rest 10 Seconds B/W Singles

*255/275

B. Clean From Blocks; 6 Reps At Mid-Thigh; 6 Reps Below The Knee; 6 Reps 2 Inches Off Ground

*205 - 265 - 275

C. Class WOD

"Blazer"

400m Run

21 Heavy Wallballs

21 Push-Ups

21 Pull-Ups

400m Run

15 WB

15 Push-Ups

15 Pull-Ups

400m Run

9 WB

9 Push-Ups

9 Pull-Ups

*8:26 

10 July

Training Session (7a) 

IN TEAMS OF 4

3 ROUNDS 12/8 CAL ROW (P1) 12/8 CAL ROW (P2) 12/8 CAL ROW (P3)

12/8 CAL ROW (P4) 3 ROUNDS 10 HANG POWER CLEANS 10 POWER CLEANS 10 SDLHP 10 BURPEES TO TARGET *135 THEN: 3 ROUNDS 10 PUSH PRESS 10 PUSH JERKS 10 THRUSTERS 10 SYNCHRO BURPEES TO TARGET (2) *135 THEN: 3 ROUNDS 10 RUSSIAN SWINGS 10 AMERICAN SWINGS 10 GOBLET SQUATS 10 SYNCHRO BURPEES TO TARGET (3) (2/1.5) THEN: 3 ROUNDS 12/8 CAL BIKE (P1) 12/8 CAL BIKE (P2) 12/8 CAL BIKE (P3)

12/8 CAL BIKE (P4)

*22:30 (Amy/DP/Bess) 1. 1 ATHLETE CHOOSES HPC/PC/SDLHP OR BURPEES TO TARGET AND MUST COMPLETE THAT PORTION FOR ALL 3 ROUNDS. SAME GOES FOR PP/PJ/THRUSTERS. 2. FOR TEAMS OF 3, ONE ATHLETE(S) MUST GO AGAIN FOR THE BURPEES.

PINK LOOP

9 July

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. ēvoFIT Class

0-10:00

3 Rounds

10 Broad Jumps

20 V-Ups

20 Second Lunge Hold/Leg

*7:20

10:00 - 20:00

3 Rounds

50 Crab Toe Touch

25 American Swings (1.5)

*7:25

20:00 - 30:00

3 Rounds

30 Cal Ski

1 Torpedo Press Medley

*6:28

Training Session PM (130p)

A. 3 Position Pause Front Squats; 3x2

*195/225/225

B. Max Clean and Jerk in 5:00

*295

C. 3RM Back Squat in 5:00

*325

D. Class WOD

"Egg Head"

4 RFT

400m Run

6 Front Squats (205#)

*8:15 

7 July

Training Session AM (11a)

Pool

A. 200m Warm-Up

B. 25m Free

Rest 15

50 Free

Rest 15

75 Free

Rest 15

100 Free

Rest 15

75 Free

Rest 15

50 Free

Rest 15

25 Free

Rest 15

C. 4x25 Kick/25m Free

*Rest As Needed

D. 25 Free W/3 Breaths

Rest 1m

25 Free W/2 Breaths

Rest 1m

25 Free W/1 Breath

Rest 1m 

25 Free W/0 Breaths (Underwater)

*5 Yards Short....

Training Session PM (130p)

A. Split Jerks; 6x1

*225/245/265/275/285/290

B. Trap/Shoulder Gauntlet

-Farmer Holds

-Plate Holds

-Single Shrug Contractions

-BB OHD Holds

Rest 2m, x2

C. 10 Cal Bike Sprints

Rest 90 Seconds, x10

*9 Seconds For All

D. 8 Cal Ski Sprints

Rest 90 Seconds, x8

*12-13 Seconds

E. 6 Cal Row Sprints

Rest 90 Seconds, x6

6-7 Seconds

6 July

Training Session (130p)

A. For Time With A Partner

1k Ski (Damper 10)

*Every Break = 6 Strict Pull-Ups

60 BW Bench Press

*Only Work While Partner Hanging From Pull-Up Bar

2k Row (Damper 10)

*Every Break = 6 Strict Pull-Ups

40 BW Bench Press + 10#

*Every Break = 5 Superman Push-Ups + 10 Regular Push-Ups before P2 Can do set

1k Ski (Damper 10)
*Every Break = 6 Strict Pull-Ups

20 BW Bench Press + 20#

*Only Work While Partner Hanging From Pull-Up Bar

*31:30 (DP) 

*225/235/245

5 July

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

STRENGTH/MUSCULAR ENDURANCE DAY 25M AMRAP STATION 1 12 S/A SEATED KB PRESS - EACH ARM 25 PUSH-UPS *AHAP FOR KB WT. STATION 2 12 REAR LEG ELEVATED SPLIT SQUATS - EACH LEG 12 BOX STEP-UPS - EACH LEG *OPTIONAL: ADD TORPEDO IN FRONT RACK FOR BOTH MOVEMENTS. STATION 3 15/10 CAL SKI - ARMS ONLY 30 BATTLE ROPE CIRCLES STATION 4 20 BANDED TRICEP EXTENSIONS WITH 1s PAUSE (PURPLE/BLUE) 20 RING ROWS STATION 5 50M PROWLER 30s STONE CHAIR 50M PROWLER

*1+2 Rounds

Training Session PM (115p)

A. Clean and Jerk; 1 Rep Every 90 Seconds

*255/255/265/265/275/275

B. Front Squats; 3x3

*245/265/285

C. Class Workout

"The Lone Wolf"

Every 3m For 15m

18 Cal Bike

10 DL (255)

50 DU's

*Last Round Tie-Breaker is Max Cals On Bike

*5+41

3 July

Training Session (7a)

"INDEPENDENCE" WITH A TEAM OF 3 200 DU'S *CAN ONLY WORK WHILE 2 PEOPLE HOLD PLANK *SCALE FOR DU'S IS 250 SINGLES 800M SB RUN (30/20) *1 SB PER TEAM 50 POWER CLEANS (115/85) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 THRUSTERS (115/85) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 SYNCHRO BAR FACING BURPEES *2 PEOPLE WORKING AT TIME 800M SB RUN (30/20) 200 DU'S *CAN ONLY WORK WHILE SOMEONE HOLDS (135/115/85) IN FRONT RACK. *SCALE FOR DU'S IS 250 SINGLES CASH-OUT 100 CAL ROW RX+ TEAM OF 2 100 CAL AIR BIKE CASHOUT 135/85

*26:50 (Andy/DP)

*Scaled PC To Heavy Swings (7 for 5)

*Scaled Thrusters To S/A KB Thrusters (7 to 5 Red)

*Lat sore from BMU Yesterday

2 July

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

10m AMRAP:

50 Renegade Rows

50 OHD Torpedo Hold + High Knees

50 Yard Torpedo Walking Lunges

*2+10 Renegade Rows

Rest 3m

10m AMRAP:

400m Row

30 S/L Tuck-Ups

*4+10 Meters

Rest 3m

5m EMOM

10 Gorilla's + 10 Jump Squats

*Add 2 Reps To Each Movement Every Round

*Complete

Training Session PM (130p)

A. Back Squats; 2 Max Sets @ 90%

*350x4/4

B. 3 Position Clean (Top To Bottom)

*250#

C. 16m EMOM (Options)

Min 1: 40 Second OHD KB Hold (DBL) - Red

Min 2: 12 Heavy Slamballs

Min 3: 4 Bar Muscle-Ups

Min 4: 2 Squat Cleans + Max Cal Ski (205)

*16/16/13/16

*61 Cals

*Tweaked my Left Tricep/Shoulder On BMU