30 October

Training Session (730a)

A. 18M EMOM:

MIN 1: SKI CALS

MIN 2: BIKE CALS

MIN 3: ROW CALS

1. BEGINS WITH  21/14 AND INCREASES BY 1 EVERY ROUND. 
2. BBJ -1
3. ARMS ONLY - LEGS ONLY - ARMS ONLY

REST 2M
EVERY 2M FOR 10M
BIG LAP
+ 
CAL BIKE

1. CHOOSE 1 CAL NUMBER FOR ALL 5 ROUNDS. 

2. FOR ANY ROUND MISSED DURING 18M EMOM, SUBTRACT 1. FOR ANY ROUNDS OF 5 THAT ARE UNDER PICKED #, SUBTRACT HOWEVER MANY CALS SHORT. 

29 October

Training Session AM (530a)

A. Knees Over Toes Work

B. Crossover

C. ēvoFIT Class

For Time:

50 Cal Bike Buy-In

Then: 

3 Rounds:

10 Front Raise

20 S/A Rows/Side

30 Floor Press

40 Tuck-Ups

400m Run

*25:40

Training Session AM (10a)

Jiu Jitsu (2:20)

Training Session PM (145p)

A. Knees Over Toes Work

B. Bi's

28 October

Training Session (230p)

Knees Over Toes Workout

27 October

Training Session (130p)

A. Knees Over Toes Program

B. LiverKing Challenge

10 U/B Strict Press Reps @

45/55/65/75/85/95/105/95/85/75/65/55/45

*6:59

C. Back Squats; 5x5

*245/245/265/265/285

20 October

Training Session (130p)

Knees Over Toes Day 3

Then:

3 Rounds:

A1. 12 Reps Bench (185#)

A2. 10 Reps DB Raises

A3. 10 Reps Landmine Press

A4. 12 Dips

A5. 100 Rep Abs

Rest 3m B/W Rounds

19 October

Training Session (130p)

Shoulder Density Day

A. 40 Reps Seated Presses; Each 

60# DB - 50# DB - 40# DB - 30# DB - 20# DB

*7:50

B. 20 Reps Each 

*5 Rep Penalty For Every Break

*3:45

C. 10 Rep Race

*55

D1. 100 Rope Pressdowns With Partner

D2. 100 SB Pressdowns With Partner

E. Shoulder Medley

-OHD Holds

-Arm Circles

-Seated Plate Raises

18 October

Training Session AM (530a)

A. Knees Over Toes Zero Program Day 1

B. ēvoFIT Class

6m EMOMs

6M STATIONS REST 90s B/W STATIONS STATION 1 EMOM MIN 1: 15 WALLBALLS (20/14) MIN 2: MAX CAL ROW STATION 2 EMOM MIN 1: 45s ELBOW PLANK MIN 2: MAX SLAMBALLS IN 30s *SLAMBALL WT. (50/40/30/20) STATION 3 EMOM MIN 1: 30M BEAR CRAWL MIN 2: MAX KBS (EYE LEVEL) *(1.5/1 POOD) STATION 4 MIN 1: 150M RUN MIN 2: MAX CAL AIR BIKE RX+ 200M RUN

*Complete

Training Session AM (10a)

Jiu-Jitsu

Training Session PM (2p)

A. Back Squats; 5x10

*165/215/235/265/285

B. Anchored Weighted Sit-Ups; 4x12

*Complete

16 October

Training Session (7a)

A. Class Workout

TEAMS OF 3-4 PART A (5M CAP): 100/60 CAL AIR BIKE BUY-IN *FOR EVERY SECOND BEHIND LEADERS, THAT IS THE PENALTY SERVED BEFORE STARTING PART C. REST 1M PART B: MAX CALS ON SKI IN 12M *IN ORDER TO SWITCH PERSON COMING OFF SKI MUST COMPLETE A BIG LAP RUN *FOR EVERY CALORIE BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 1M PART C (16M CAP) 3 ROUNDS FOR TIME: 400M RUN (ALL RUN - 1ST BACK IN CAN WORK) 10 HANG SQUAT CLEANS (155/95) 20 SYNCHRO ABMAT SIT-UPS (2) 30 SYNCHRO PLATED G2O 1. BOTH TIME PENALTIES APPLIED TO EACH TEAM BEFORE BEGINNING PART C. 2. WINNER OF PART C WINS THE WORKOUT. 3. TAKES PLACE ON RED SIDE

15 October

Training Session AM (530a)

A. Crossover

B. Hip/Core Work

C. Mobility

D. ēvoFIT Class

For Time:

80 Torpedo Squats To MB

40 Curl To Press

20 D-O-I-U To Bar

800m Run

20 D-O-I-U To Bar

40 Curl To Press

80 Torpedo Squats To MB

*Each Movement Begins W/10 Torpedo Lunges

*25:10

Training Session PM (10a)

Jiu Jitsu

*Tore Tendon In Finger - Splinted For 6-Weeks From Today

12 October

Training Session (130p)

A. 50-40-30-20-10   

Row Cals

Push-Ups

*Round of 40 and 20 are Superman Push-Ups

*12:28

B. With A Partner:

50-40-30-20-10

Ski Cals

Bench (185/205/255/265/275)

*39:41 (With DP)

11 October

Training Session AM (530a)

A. Hip/Core Work

B. Mobility

C. Crossover

D. ēvoFIT Class

For Time:

40 Cal Bike

40 Z-Press (40#)

30 Cal

30 Z-Press

20 Cal 

20 Z-Press

10 Cal

10 Z-Press

*7:30

Rest 3m

12m AMRAP:

12 S/L DL With 45# Plate/Side

1m Plank Hold (Elbows)

30 Seconds Lunge Hold/Side

20 Banded Lat Pulldowns

*Complete

Training Session AM (10a)

Jiu-Jitsu (2:30)

Training Session PM (2p)

A. Front Squat 1RM

*305#

B. 7m Amrap:

600m Run

Then AMRAP

20 DU's

10 Cal Row

5 Heavy SB

*4+7 (5 Cal Row)

Rest 2m

7m Amrap:

600m Run

Then AMRAP

20 DU's

10 KBS (1.5)

5 BJ (30")

*5 Rounds

*156 Reps Total

10 October

Training Session AM (1130a)

Jiu Jitsu (1:15)

9 October

Training Session (7a)

Tested TeamWOD

IN TEAMS OF 3 OR 4 30M AMRAP: 30/20 CAL BIKE 30 WALLBALLS (30/16) 20 SYNCHRO KBS (1.5/1) (2 WORKING) 10 SYNCHRO BURPEES TO TARGET (TEAM -1 WORKING) 1 LAP PLATE PUSH (15 YARDS OUT - 15 YARDS BACK) 45/30 CAL BIKE 30 WALLBALLS 20 SYNCHRO KBS (1.5/1) (2 WORKING) 10 SYNCHRO BURPEES TO TARGET (TEAM -1 WORKING) 2 LAPS PP 60/40 CAL BIKE 30 WALLBALLS 20 SYNCHRO KBS (1.5/1) (2 WORKING) 10 SYNCHRO BURPEES TO TARGET (TEAM -1 WORKING) 3 LAPS PP 75/50 CAL BIKE 30 WALLBALLS 20 SYNCHRO KBS (1.5/1) (2 WORKING) 10 SYNCHRO BURPEES TO TARGET (TEAM -1 WORKING) 4 LAPS PP 90/60 CAL BIKE 30 WALLBALLS 20 SYNCHRO KBS (1.5/1) (2 WORKING) 10 SYNCHRO BURPEES TO TARGET (TEAM -1 WORKING) 5 LAPS PP

*Besser and Me/Used 21-15-9 and 20 Yard Trips For PP. *Were on the last set of plate pushes for final round.

8 October

Training Session AM (530a)

A. Hip/Core

B. Crossover

C. Mobility

D. ēvoFIT

With A Partner: 

28m AMRAP:

400m Run

1k Row

100 Up-Downs Over Torpedo

80 Z-Press

60 Partner Handtaps

40 Torpedo Statue of Liberty

60 Partner Handtaps

80 Z-Press

100 Jump Squats W/Torpedo

1k Row

400m Run

Max Cal Row With Remaining Time:

*117 Cals (Agnew)

Training Session (10a)

Jiu Jitsu (2:20)

6 October

Training Session (10a)

A. Jiu Jitsu (2:15)

Training Session (140p)

A1. Belt Squats; 12 Reps

A2. Lat Pulldowns; 12 Reps

A3. Upright Cable Rows; 12 Reps

A4. 80 Yard U/B Lunge

Rest 2m, x2

5 October

Training Session (115p)

A. Conditioning

75% For 10 Second Sprints On Bike

*Rest 1m, Repeat Until Unable To Hit Number (Cap of 45m)

*30 Sets

B1. Incline DB; 12 Reps

*90#

B2. Seal Rows; 12 Reps

*80#

B3. DB CGBP; 20 Reps

*45#

B4. DB Pullovers; 12 Reps

*70#

*Rest 2m, x3

4 October

Training Session AM (530a)

A. Hip/Core

B. Mobility

C. Crossover

D. ēvoFIT 

For Time:

2,500m Row

*8:03 With J.Cooper

12m Amrap:

50 WB

30 Over The Rower Burpees

*Complete, John's back locked up

E. 10-1

DC Crunches

Heels To Heaven

*Complete

Training Session AM (10a)

Jiu Jitsu

Training Session PM (130p)

A. Back Squats; 5x5 @ 245#

*Complete

B. Strict Press; 5x5 @ 165#

*Complete

2 October

Training Session (7a)

A. Class WOD Test

TEAMS OF 3-4 EVERY 5M FOR 35M BIG LAP RUN 25/15 CAL SKI 4/8/12/16/20/24/28 HEAVY SB (50/30) 25/15 CAL BIKE 4/8/12/16/20/24/28 C&J (115/75)

*21 Cals On Bike (Jeff/Bird) 1. 1ST PERSON CAN BEGIN ON SKI AS SOON AS YOU GET IN THE DOOR. 2. PUT SKI'S JUST INSIDE RED SIDE DOOR.

1 October

Training Session AM (530a)

A. Hip/Core Work

B. Mobility

C. Crossover

D. ēvoFIT Class

Partner Lactate

50 Cal For Time on Bike

Rest 2m

40 Cal 

Rest 2m

30 Cal

Rest 2m

20 Cal 

Rest 2m

10 Cal Each

*Partnered With Harper

Training Session AM (10a)

Jiu Jitsu

Training Session PM (130p)

A. Front Squats; 80% of 1RM (245#)

*1 Rep, Rest 30s, 2 Reps, Rest 30 Seconds, 3 Reps...etc

Rest 4m, x2

*5 Reps For Both Sets (1/2/3/4/5)

B. Tricep Giant Sets