29 September

Training Session (115p)

A. Clean and Jerks; Every 20 Seconds For 2:00
Rest 2m, x6
*195/215/225/235/245/255

B. RDL; 8-10 Reps
Rest 2m, x4
*185/205/235/265

C1. 12 Back Extensions
60 Second Hold
Rest 2m, x3

C2. 24 Second Star Plank
Rest 10 Seconds
24 Second Star Plank
Rest 90 Seconds, x3

28 September

Training Session (120p)

A. Every 6m For 24 Minutes:

Complete an 18 Cal Bike Sprint

W/Remaining Time: 

Find 10RM Bench (265#)

Find 5RM Bench (300#)

Find 3RM Bench (320#)

Find 1RM Bench (340#)

*Total Load = 1,225#

Bike Cals Were 14/14/15/14 Seconds

Cals must be completed in less than 25 seconds for 200# and over, and less than 30 Seconds for 200# and under. 

Window 1 was 10RM, 2 was 5 RM, etc. 

B. 12m AMRAP:

10 Cal Bike

1 Power Clean (135)

*Add 20# Every Successful Round

*295#

27 September

Training Session AM (545a)

A. Hip/Core

B. Crossover

C. Mobility

D. ēvoFIT Class

4 Round FGB

-Plyo Box Jumps

-Bike Cals

-Torpedo S/L V-Ups

-Battle Rope Jumping Jacks

-45s Wall Sit

*Complete

E. 2 Rounds

1m Elbow Plank

:30 Side Plank

*Complete (3:30)

F. Pink Loop

Training Session AM (10a)

Jiu Jitsu (2:15)

Training Session PM (130p)

A. Ankle Mobility Work (15m)

B. Back Squats; 8-8-6-6

*265/285/325/345

C. Front Squats; 4x5

*205/230/245/260

25 September

Training Session (845a)

A. Quickly Build To Moderate DL

*335

B. 5-3-1; 5-3-1 DL Waves

C. With a Partner: 

800m Run

50 DL (225)

50 BJ (40")

30 DL (225)

30 BJ (40")

*11:01 (With Jess @ CF Nashville)

24 September

Training Session (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 10-20-10 DB Fat Grip Triplet

B. Mobility

C. Crossover

D. Hip/Core

E. ēvoFIT Class

25m AMRAP:

50 Cal Bike

50 Tuck-Ups

50 Torpedo In Place Lunges

Rest 2m

50 1-Arm Hang Snatch

50 Push-Ups

50 S/L Box Squats

50 Push-Ups

50 1-Arm Hang Snatch

150m OHD Torpedo Walk

*Completed 1 Round

F. Team Workout With DP/Phillip

15 Cal Bike Sprint

15 DB Flat Bench Fat Grip (70#)

12-15 Belt Squats

15 Cal Ski Sprint

60 Second Bicep Hold (55#)

25/25 Plated Skull Crushers + CGBP

15 Cal Row Sprint

20 Plated Pick-Ups (55#)

15 Hanging DB Knee Raises (20#)

*2+16 Bench

22 September

Training Session (1p)

Jiu-Jitsu (90m)

Back/Posterior Work

-Landmines

-Bent Over Rows

-Belt Squat Marches

-OHD Endurance

21 September

Training Session (115p)

A. Ankle Mobility Series (Day 2)

B. Prowler Sprints; 8 Sets OTM; 10 Second Sprints

*Complete

C. Prowler Sprints, 8 Sets OTM; 35 Yard Sprints

*Complete

D. 100 Yard Empty Prowler Time Trial

*22 Seconds

E. 18m AMRAP:

W/Partner:

10 Cal Ski

5 Bench (205)

*15 Rounds (Phillip)

1. Load used was total BW/2

2. Break up ski however desired. 

3. Any break or miss on Bench = +1 Cal For Remainder of Ski's. 

4. Continue adding 1 Cal For every subsequent miss. 

20 September

Training Session AM (530a)

A. Hip/Core Work

B. Mobility

C. Crossover

D. ēvoFIT Class

5 Rounds For Time:

17 Plated Pick-Ups

12 Halos

7 Burpee Pull-Ups

300m Run

*20:09

E. Tabata Core

-Hollow Hold + Flutter

-Right Side Plank + Hip Tap

-Left Side Plank + Hip Tap

x2

Training Session (10a)

Jiu Jitsu

Training Session PM (130p)

A. Back Squats; 10,8,6,4

*235/265/275/295

B. Front Squats; 4x5

*205/225/250/250

C. 15m Foot/Ankle Mobility Work

18 September

Training Session (7a)

WITH A TEAM OF 3-4 PEOPLE: 50 CAL BIKE 50 CAL ROW 50 BAR FACING BURPEES (8 MIN) 300M SB RUN 40 CAL BIKE 40 CAL ROW 40 FRONT SQUATS (8 MIN) (135/85) 300M SB RUN 30 CAL BIKE 30 CAL ROW 30 HEAVY SB (8 MIN) 300M SB RUN 20 CAL BIKE 20 CAL ROW 20 SDLHP (4 MIN) 300M SB RUN 10 CAL BIKE 10 CAL ROW 10 SYNCHRO BFB (TEAM) 300M SB RUN

*27:20 (RYAN/DB) 1. SB RUN IS TO EVO ENTRANCE AND BACK 2. LADIES CALS ARE 35/25/15/10/5 3. BREAK UP BIKE/ROW CALS AS NEEDED.

17 September

Training Session (530a)

A1 20 GHD's

A2. 15 Back Extensions

Rest 2m, x2

B. Crossover

C. Mobility

D. Hip Mobility

E. ēvoFIT

12m AMRAP:

400m Run

5 Push-Ups

10 Half Front Raises

15 Squats

20 W/M Sit-Ups

*3 Rounds + 1/2 Run

Rest 3m

12m AMRAP:

A. 1m Pigeon/Side

B. 40 Bent Over KB Rows/Side

C. 30 Hamstring Curls On Sliders

D. 40 S/A Bicep Curls/Total

*Complete

Training Session (9a)

Jiu-Jitsu

Training Session PM (1130p)

A. Back Squats; 10-8-8-8

*245/265/285/305

B. Class WOD

"Victory Lap"

MIN 1: PLATE PUSH LAP (10 YARDS AND 10 YARDS BACK) MIN 2: 10/6 CAL SKI MIN 3: 12 ALT DB SNATCHES (50/35) MIN 4: 3 S/A KB THRUSTER W/2 KB'S (RED/BLUE) *ADD 2 YARDS TO PLATE PUSH EVERY ROUND *ADD 2 CAL TO SKI EVERY ROUND *ADD 2 DB SNATCHES EACH ROUND *ADD 2 THRUSTERS (1/SIDE) EACH ROUND ROUND 2: 12 YARDS OUT AND BACK 12/8 CAL SKI 14 DB SNATCHES 4 S/A KB THRUSTERS EACH SIDE ROUND 3: 14 YARDS OUT AND BACK 14/10 SKI 16 DB SNATCHES 5 S/A KB THRUSTERS EACH SIDE ROUND 4: 16 YARDS OUT AND BACK 16/12 CAL SKI 18 SNATCHES 6 S/A KB THRUSTERS EACH SIDE ROUND 5: 18 YARDS OUT AND BACK 18/14 CAL SKI 20 DB SNATCHES 7 S/A KB THRUSTERS EACH SIDE

*20 Rounds

15 September

Training Session AM (1030a)

Jiu-Jitsu (90m)

Training Session PM (130p)

A. Deadlift OTM

Minutes 1-3 = 8 Reps (225)

Minutes 4-6 = 4 Reps (275) Deadpulls

Minutes 7-9 = 2 Reps (335) Deadpulls

*Complete

B. Tested Thursday Workout
With A Team Of 3:

750 Cals For Time

*Every Switch = 3 Burpee Box Jumps + 5 Strict Pull-Ups Before Getting Back On Rower

*31:01 (DP/Phillip)

14 September

Training Session (130p)

A. Tempo Bench 

-3 Reps Dynamic

-3 Reps W/3 Second Pause On Chest

-3 Reps W/3 Second Descent

-3 Reps Dynamic

*Rest 3m, x4

*185/205/215/225

B1. Seated DB Cleans; 4x12

Rest 10 Seconds

B2. Seated DB Lateral Raises; 4x12

Rest 2m, x4

*40/30

C1. 10 Skull Crushers

Rest 10 Seconds

C2. 20 CGBP With EZ Curl Bar

Rest 2m, x3

D. Class WOD

"Escalator"

20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN (1ST CURB) 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S

*4+60/125 DU's

13 September

Training Session AM (530a)

A. Hip/Core Circle Work

B. Crossover

C. Mobility

D. ēvoFIT Class

25M AMRAP 150M RUN 10 TORPEDO PUSH-UPS ---------------------------- 150M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS ---------------------------- 150M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS 30 CRISS CROSS SQUAT JUMP ---------------------------- 150M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS 30 CRISS CROSS SQUAT JUMP 40 SHOULDER PRESS TO TRICEP EXTENSIONS ---------------------------- 400M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS 30 CRISS CROSS SQUAT JUMP 40 SHOULDER PRESS TO TRICEP EXTENSION 50 KNEE TUCKS ON SLIDERS

*8+30 CC Squat Jumps

Training Session PM (115p)

A. Squat Clean; Build To Heavy

*285

B. Snatch High Pulls From The Hang; 4x5

*135/135/165/165

C. 5m AMRAP:

30 Cal Bike

30 Seated Plate To OHD (45)

30 Yard Plate Push

Max Cal Bike With Remaining Time

*46 Cals

Rest 2m

5m AMRAP:

20 Cal Row

25 T2B

30 WB

Max Over The Rower Burpees With Remaining Time

*27 Burpees

11 September

Training Session (730a)

A. Tested TeamWOD

7m Amrap:

1 Lap Prowler Push (0-20-0)

10 Heavy Slamballs

Rest 2m

7m Amrap:

Max Distance Ski

*Every 250 = Team Synchro 5 Burpees

*1,871m

Rest 2m

7m Amrap:

2-4-6-8-10-12-14-16-18-20

KBS (2)

Synchro T2B (2 Working)

*16/18 T2B

Rest 2m

7m Amrap:

30 Cal Row

Big Lap (All Run)

60 Du's

*2+30 Cals

*Andy and Ginny

10 September

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. Hip Circle

D. Crossover

E. Mobility

F. ēvoFIT 

10m EMOM

Even: 30 Sec Bicep Hold + 10 Curls

Odd: 10 Burpees

Rest 3m

10m EMOM

Even: 15 Push-Ups

Odd: 20 Cal Ski (20/20/20/23/23/23)

*Complete

G. Pink Loop

Training Session PM (115p)

A. Build To A Heavy Power Snatch

*185 (Left Shoulder Started To Bother Me)

B. Build To A Heavy Power Clean

*295#

C. Tested "Kabul 13"

13 Rounds:

8 Jerks (185)

26 Cal Bike

*18:02 (Jacob)

8 September

Training Session (130p)

A1. Back Squat;Triples

Rest 10 Seconds

A2. Front Squat Triples

Rest 2m b/w sets. 

*145/165/185/205/225/245(doubles)/265/285/305

B1. Arnold Press; 12 Reps

Rest 30 Seconds

B2. BB Strict Press + Hold OHD; 6-8 Reps 

*95#

C. 1m Seated OHD Plate Raises

Rest 3m, x2

D. 125 Skull-Crushers As A Pair

Rest 2m

E. 100 Banded Pressdowns Each

*Complete

7 September

 Training Session (130p)

A. Air Bike Conditioning

3m Easy - 10 Sec Sprint For Max Watts

*1666 Watts

B. Take 75% of Part A Watts and complete:

10 Seconds Sprint Holding 75% (1250)

Slow Spin x 60 Seconds, x15 Sets

*Complete...Brutal

C. 21m AMRAP:

100 Superman Push-Ups

EMOM Complete 2 Bench @ 80% Max

W/Remaining Time: 

Complete: 

10 Reps @ 80% (265)

12 Reps @ 75% (250)

14 Reps @ 70% (235)

16 Reps @ 65% (225)

18 Reps @ 60% (205)

*Completed 30 Reps (8/14)

D. Tested 2 Rounds of Wednesday Workout

2m Work - 1m Rest

150m Ski

6 SA Devils Press (50)

Max Clean and Jerks @ 185#

*Continue Until 20 Reps Completed

*5/6 Reps. 

6 September

Training Session (930a)

A. Crossover

B. Hip Mobility Work

C. ēvoFIT Workout

25m AMRAP:

1k Row

800m Run

50 Over The Rower Burpees

100 Wallballs

50 Over The Rower Burpees

800m Run

Max Cals In Remaining Time:

*278 Cals (Jason/David)

D. Max Power Snatch

*Stopped @ 215#

E. Power Clean; Build To Heavy Double

*290#

F. Belt Squat; 3x10

*Complete

G. Belt Squat Marches

*150 Reps

H. Straight Arm Press-Down; 3x10

*Complete

4 September

Training Session (730a)

WITH A TEAM OF 3: 6M AMRAP: 40/30 CAL ROW BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP MAX CAL ROW REST 1M 5M AMRAP: 38/28 CAL ROW BIG LAP 30 SYNCHRO RUSSIAN KBS (1.5/1) 30 YARD BURPEE BROAD JUMP MAX CAL ROW REST 1M 4:30 AMRAP: 36/26 CAL ROW BIG LAP 20 SYNCHRO RUSSIAN KBS (1.5/1) 20 YARD BURPEE BROAD JUMP MAX CAL ROW REST 1M 3:30 AMRAP: 34/24 CAL ROW BIG LAP 10 SYNCHRO RUSSIAN KBS (1.5/1) 10 YARD BURPEE BROAD JUMP MAX CAL ROW REST 1M FOR TIME: 40/30 CAL ROW BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP *Complete With Jess

3 September

Training Session AM (530a)

A. Hip Work

B. Mobility

C. Crossover

D. Back Extensions; 2x12

E. ēvoFIT Class

For Time:

25 Cal Row

25 Burpees To Plate

25 Plate To OHD (45)

25 Burpees To Plate

25 Cal Row

*6:07

Rest 5m

12m EMOM

Min 1: 8 Reverse Lunge + Step-Up (30")

Min 2: 150m Run

Min 3: 40 Second Elbow Plank 

*Complete

Training Session PM (130p)

SQUAT CLEAN LADDER

135155/175/REST

195/215/235/REST

255/275/REST

295/305X

275/275/275/275

275X1

255X2

235X3

215X4

195X5

175X1

155X1

135X1

B. 2-WAY HAMMY CURLS

C. SB THROWS OFF BACK (15#)

D. LAT STRETCH

1 September

Training Session (130p)

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

*255/285/305/305

B. Class Workout

15m AMRAP:

Buy-In

500m Row

W/Remaining Time

30 Walking Lunges

30 Hang Muscle Cleans

30 Wallballs

30 T2B or Pullups

*3+7 Reps

*WB u/b and 20-21 pullups each round with 9-10 T2B