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Tuesday, November 30, 2021

30 November

Training Session (130p)


A. Back Squats; 
5x135
5x165
5x195
5x225
5x255
5x275
5x295
5x315
3x335
3x355
*Best Squats Have Felt In Years


B. Hip Thrusts; 4x12
*135#

C. Knees Over Toes Program

Monday, November 29, 2021

29 November

Training Session AM (530a)

A. Hip/Core

B. Crossover

C. Mobility

D. ēvoFIT Class
Every 6m For 24m
21 Torpedo Pull-Thrus
15 Curl To Press
9 Torpedo Twists
500m Row or 400m Run
50m Bear Crawl
*Complete


Training Session AM (10a)

Jiu Jitsu (3 Hours)


Training Session PM (145p)

Knees Over Toes Work

Saturday, November 27, 2021

27 November

Training Session (7a)


A. WITH A TEAM OF 4:
EVERY 6:00 FOR 36M 40/28 CAL SKI 40 HEAVY WALLBALS (30/16) 40 YARD PLATE PUSH (90/45) 40 HEAVY SYNCHRO KBS (2/1.5) W/WHATEVER TIME IS LEFT MAX DU'S (1 REP FOR EVERY 10) OR IF NO DU'S (1) - 2 PUSH-UP BURPEE BOX JUMP = 1 REP (30/24)
OR SCALED BOX = 2 REG BURPEE BOX JUMPS = 1 REP


1. ROUNDS 1/3/5 OF KBS ARE RUSSIAN.

2. ROUNDS 2/4/6 OF KBS ARE AMERICAN.

3. SCORE IS TOTAL DU REPS OR BOX JUMP REPS.


*217 Reps (Milton/ILE/James)

Wednesday, November 24, 2021

24 November

Training Session (130p)


A. Knees Over Toes

B. Class WOD
EMOM Until Quit
Min 1: 
1 Burpee + 9 Cal Bike

Min 2: 
1 Burpee + 12 Jump Squats

Min 3:
1 Burpee + 15 Cal Row

@12m = 2 Burpees
@24m = 3 Burpees
@36m = 4 Burpees
@48m = 5 Burpees
@60m = 6 Burpees

*62 Minutes


Training Session (6p)

Jiu Jitsu (75m)

Tuesday, November 23, 2021

23 November

Training Session (145p)

A.30s On/30s Off For 30m
-Row
-Bike
-Ski
*Complete


B. Knees Over Toes

C1. Incline Bench; 12 Reps
*145/175/195/195
Rest 30 Seconds
C2. Flat DB Bench; 12 Reps
*60/70/70/70
Rest 30 Seconds
C3. Decline Bench; 12 Reps
*185/185/205/205
Rest 2m, x4

Monday, November 22, 2021

22 November

Training Session AM (530a)

A. Crossover

B. Hip/Core Work

C. Mobility

D. ēvoFIT Class
25m AMRAP
2m Plank
100 Floor Press - Skull Crusher
80 Lunges In Place w/Torpedo
60 Halos
40 Over The Torpedo Up-Downs
20 Statue Of Liberty W/Torpedo
*Begin Every Movement W/5 Torpedo Twists
*40# - Made it through 15 Up-Downs Over Torpedo


Training Session AM (10a)

Jiu Jitsu (3 hours)



Training Session PM (2p)

A. Knees Over Toes Program

B. Back Squat W/1 Sec Pause In Hole; 5-5-3-3-1-1
*195/245/275/295/315/315

20 November

Training Session (730a)


Tested Group WOD


WORKOUT 1: FOR TIME (14M CAP) 30-25-20-15-10-5 DBL KB PUSH-PRESS (1.5/1) BIKE CALS (LEGS ONLY) *AFTER EVERY ROUND AND TO FINISH WORKOUT, COMPLETE SB SHUTTLE 1. LADIES CALS ARE 20-20-10-10-5-5 2. SB SHUTTLE IS 25 OUT AND BACK X6 3. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH AN 18M CLOCK COUNTING DOWN ROW 2,500/1,750M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO AIR SQUATS (2 WORKING) 30 SYNCHRO PUSH-UPS (2 WORKING) 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW 1. CAN ONLY SWITCH AT HALFWAY ON REV BC *Did with Milton and James

Friday, November 19, 2021

19 November

Training Session AM (530a)

A. Mobility

B. Hip/Core Work

C. Crossover

D. ēvoFIT Class
For Time:
45 Cal Row
100 S/A Thrusters
80 Tuck-Ups
60 1-Arm Hang Snatch
40 Burpees Over Torpedo
45 Cal Row
40 Burpees Over Torpedo
60 1-Arm Hang Snatch
80 Tuck-Ups
100 S/A Thrusters
400m Run
*21:03 (Ginny)


Training Session AM (10a)

Jiu Jitsu (2:30)


Training Session PM (2p)

Knees Over Toes Work

Wednesday, November 17, 2021

17 November

Training Session AM (10a)

Jiu Jitsu (2:30)


Training Session PM (2p)

A. Class Accessory Work
(7) - 30 Second Bike Intervals
*Rest 45 Seconds B/W Rounds
*Must go up 3 RPM Per Round
*74-77-80-83-86-89-92

B.  Knees Over Toes

C. Mobility

Tuesday, November 16, 2021

16 November

Training Session (145p)

A. Knees Over Toes Program

B. 10 Rounds
6 Dips
6 Cable Crossover
*Complete

Monday, November 15, 2021

15 November

Training Session AM (530a)

A. Mobility

B. Core/Hip Work

C. Crossover

D. ēvoFIT Class

2m AMRAP
250m Row 
W/Remaining Time:
Max Burpees
Rest 3:30, x3
*26/27/28 
*81 Burpees

9m EMOM
Min 1: 25 Second Lunge Hold/Side
Min 2: 4 S/A Front Squat + Bicep Curl/Side
Min 3: 10 Bicycle Crunch + 20 DC Crunches W/Torpedo
*Complete


Training Session AM (10a)

Jiu Jitsu (2:30)



Training Session PM (145p)

A. Knees Over Toes Density Program

B. Belt Squats; 5x10
*Ended 3x10 @ 250#

C. Mobility

Saturday, November 13, 2021

13 November

Training Session (7a)


A. 30M EMOM (TEAM OF 3):
MIN 1: 5 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 SYNCHRO BURPEES 10 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 11 SYNCHRO BURPEES 15 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 12 SYNCHRO BURPEES 20 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 13 SYNCHRO BURPEES 25 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 14 SYNCHRO BURPEES MIN 2: 25/16 CAL SKI MIN 3: 15 STATUE OF LIBERTY (25/15) + 10 SYNCHRO PLYO LUNGES 16 STATUE OF LIBERTY (25/15) + 11 SYNCHRO PLYO LUNGES 17 STATUE OF LIBERTY (25/15) +12 SYNCHRO PLYO LUNGES 18 STATUE OF LIBERTY (25/15) + 13 SYNCHRO PLYO LUNGES 19 STATUE OF LIBERTY (25/15) + 14 SYNCHRO PLYO LUNGES MIN 4: 25/16 BIKE CAL MIN 5: 15 HEAVY SB + 10 SYNCHRO BURPEES 16 HEAVY SB + 11 SYNCHRO BURPEES 17 HEAVY SB + 12 SYNCHRO BURPEES 18 HEAVY SB + 13 SYNCHRO BURPEES 19 HEAVY SB + 14 SYNCHRO BURPEES MIN 6: REST 1. ONCE YOU MISS A ROUND, TAKE AS MUCH TIME AS YOU NEED AND THEN JUMP BACK IN. SCORE IS TOTAL ROUNDS COMPLETED. 3. ANY STATION THAT HAS 10 BURPEES OR PLYO LUNGES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED. 4. MEN BURPEES ARE TO A TARGET, WOMEN ARE BURPEE + JUMP, NOT TO A TARGET.

*Complete With Ryan/James/ILE


B. 4 Rounds
50 Yard OHD Carry (2-30# Torpedo's)
10 Push-Ups
*rest 90 Seconds B/W

Friday, November 12, 2021

12 November

Training Session AM (530a)

A. Crossover

B. Hips/Core

C. Mobility

D. ēvoFIT Class

With Team Of 3

30m AMRAP
500m Ski
9 Up-Down Box Jumps
15 Wallballs
21 Push-Ups

750m Ski
9 Up-Down Box Jumps
15 Wallballs
21 Push-Ups

1000m Ski
9 Up-Down Box Jumps
15 Wallballs
21 Push-Ups

1250m Ski
9 Up-Down Box Jumps
15 Wallballs
21 Push-Ups

1500m Ski
9 Up-Down Box Jumps
15 Wallballs
21 Push-Ups

*300m Run After Each Round
*Did With Nate
*1 Lap Short of final 300m Run


Training Session AM (10a)

Jiu Jitsu (2:35)


Training Session PM (145p)

A. Knees Over Toes Program

Wednesday, November 10, 2021

10 November

Training Session AM (1030a)

Jiu Jitsu (2:45)


Training Session PM (2p)

A. Knees over Toes Program

B1. Belt Squats; 10 Reps
Rest 30 Seconds
B2. Cable Lat Pulldowns; 20 Reps
Rest 1m, x4

C. Belt Squat Marches; 100/100

Tuesday, November 9, 2021

9 October

Training Session (145p)

A. 6 Sets:
50 Cal Bike
10 Cals @ 65% (65 RPM)
10 Cals @ 75% (70 RPM)
10 Cals @ 85% (75 RPM)
10 Cals @ 90% (80 RPM)
10 Cals @ 95% (84 RPM)
*3m Slow Spin B/W Sets
*Times - 2:09/2:14/2:14/2:24/2:28/2:21

B. Strict Press; Build Quickly To Heavy Single
*215#

C. Knees Over Toes Mobility Work

Monday, November 8, 2021

8 November

Training Session AM (530a)

A. Crossover

B. Mobility

C. ēvoFIT Class
3m Amrap:
50 Yard Shuttle
10 Heavy SB (50)

Rest 1m

3m Amrap:
10 D-O-I-U
20 Tuck-Ups

Rest 1m

3m Amrap:
10 Plyo Lunges
20 Second Stone Chair

Rest 1m

2 Rounds

*Complete


Training Session AM (10a)

Jiu Jitsu (3 Hours)


Training Session PM (145p)

A. Knees Over Toes Program

B. 1 & 1/4 Back Squats; 5x2 (Pause 2 Seconds At Each Position)

*185/215/235/235/275


Saturday, November 6, 2021

6 November

Training Session (7a)


A.  Core/Hip

B. Tested TeamWOD
10 YARD BURPEE BROAD JUMP
10 Cal Bike
20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP
15 Cal Bike
30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 50/35 CAL SKI 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 60 DU'S 50/35 CAL SKI 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP 70 SYNCHRO RUSSIAN KBS (1.5/1) 60 DU'S 50/35 CAL SKI 40 SUPERMAN PUSH-UPS 30 ABMAT SIT-UPS 20 SEATED PLATE TO OHD 10 YARD BURPEE BROAD JUMP

*10+3 (Milt/Sach/Bess/BW)

C. Mobility

Friday, November 5, 2021

5 November

Training Session AM (530a)

A. Crossover

B. Hip/Core Circle Work

C. Mobility

D. ēvoFIT Class
6 Rounds:
30 Cal Bike - 400m Run - Ski
15 Push-Ups
Rest 1m B/W Rounds
*11:33


Training Session AM (10a)

Jiu Jitsu (3:15)


Training Session PM (145p)

A. Class Workout
EMOM For As Long As Possible
EVEN: 15 Cal Row
ODD: 15 WB (20)
*At 5m Mark = 1 Burpee Every Minute
*AT 10 = 2
*AT 15 = 3
*AT 20 = 4
*AT 25 = 5
*AT 30 = 6
*34 Rounds Complete

B. Knees Over Toes Program
*Complete

Wednesday, November 3, 2021

Tuesday, November 2, 2021

2 November

Training Session (130p)


A. Bike Work
2m Warm-Up
Then: 
7 Second Sprint
1:23 Slow Spin
X3

2m @ 71 Speed
2m Rest
2m @ 71 
1:45 Rest
2m @ 71
1:30 Rest
2m @ 71
1:15 Rest
2m @ 71
1:00 Rest
2m @ 71
:45 Rest
2m @ 71
:30 Rest

B. Bench
20 Reps @ 135
18 Reps @ 155
16 Reps @ 185
14 Reps @ 205
12 Reps @ 225
10 Reps @ 245
8 Reps @ 255
6 Reps @ 265
4 Reps @ 275
2 Reps @ 285
*36:41

C. Knees Over Toes Stretching

Monday, November 1, 2021

1 November

Training Session AM (530a)


A. Crossover

B. Hip/Core Work

C. ēvoFIT Class
For Time:
150 Cal Buy-In
Then: 
2 Rounds
10 Torpedo Twists
20 D-O-I-U Over Torpedo
30 Torpedo S/L V-Ups
200m Torpedo OHD Carry or Plate Hold
Then: 
150 Cal Row Cash-Out
*22:40 (With ILE)


Training Session AM (10a)

Jiu Jitsu (2:40)


Training Session PM (145p)

A. Knees Over Toes Work

B1. Back Squats; 8/8/8
*225/255/285

Rest 2m

B2. Zercher Squats; 6/6/6
*145/145/145

C. 3 Sets
12 DBall Reverse Lunges
12 DBall Squats
*100
*Rest 3m B/W Sets