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Saturday, October 30, 2021

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. 

Friday, October 29, 2021

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

Thursday, October 28, 2021

Wednesday, October 27, 2021

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

Wednesday, October 20, 2021

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

Tuesday, October 19, 2021

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

Monday, October 18, 2021

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

Saturday, October 16, 2021

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


Friday, October 15, 2021

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

Tuesday, October 12, 2021

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)

Monday, October 11, 2021

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

Sunday, October 10, 2021

Saturday, October 9, 2021

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.

Friday, October 8, 2021

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)

Wednesday, October 6, 2021

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

Tuesday, October 5, 2021

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

Monday, October 4, 2021

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



Saturday, October 2, 2021

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.

Friday, October 1, 2021

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