31 December

Training Session AM (530a)

A. Mobility

B. Crossover

C. CrossFit Class

"Brutish"

27-21-15-9

Bike/Ski/Row Cals

Burpees To Target

Wallballs

KBS (1.5)

*15:24

(Bike - Row - Ski - Bike)

Training Session AM (10a)

Jiu Jitsu (2:30)

29 December

Training Session (10a)

Jiu Jitsu (3:10)

28 December

Training Session (130p)

A1. SA Alternating DB Bench; 8-12 Reps/Arm

A2. Dips + Chains; 7-8 Reps

A3. Fly's On Back;6-10 Reps

Rest 2m, x4

B. BB Lean Thrus; 8-12 Reps

Rest 2m, x3

C. BB Curls; 16xMax Set

Rest 2m B/W

D. DB Tricep Roll Backs; 8-12

Rest 2m, x4

27 December

Training Session AM (530a)

A. Mobility/Crossover/Hip

B. ēvoFIT

9m Amraps:

A. 

9 Up-Downs W/Torpedo

30 Torpedo Floor Press (15/Arm)

30 Second Elbow Plank

*3 Rounds

Rest 1m

B. 

20 Cal Row

30 Second OHD Torpedo Hold

30 Torpedo DC Crunches

*3 Rounds

Rest 1m

C. 

20 Cal Bike

30 Yard Bear Crawl

30 Bicycle Crunches

*3 Rounds

Training Session PM (130p)

A. Squats; 5/3 OTM For 12m

*245

B. Deadlifts; 10x3

Rest 2m B/W

*275/295/305/315/325

26 December

Training Session (630a)

A1. Tempo Bench; 5x5

Rest 1m

A2. Lat Pull-Downs; 5x15

Rest 1m

B1. Belt Squats; 100 Marches - 6 Squats - 30 Calf Raises

Rest 1m,  x2

C1. 15 Cal Bike

C2. 10 BB Curls

You Go - I Go x3/Each

D1. 15 Cal Ski

D2. 10 Dips

You Go - I Go x3/Each

E1. 50 Meter Prowler

E2. 10 Second Hollow

E3. 20 W/M Situps

Rest 2m, x3

24 December

Training Session (10a)

Jiu Jitsu (90 Minutes)

22 December

Training Session (10a)

Jiu Jitsu (3 Hours)

21 December

Training Session (130p)

A1. 15 Cal Ski

5 OTS DBALL (150)

15 Cal Row

5 OTS DBALL 

15 Cal Bike

5 OTS DBALL

*4:44 - 5:18

Rest 1:1

A2.  15 Cal Ski

100' MB BH WALK (150)

15 Cal Row

100' MB BH WALK (150)

15 Cal Bike

100' MB BH WALK (150)

*4:18 - 4:51

Rest 1:1

X2 Sets

B. Bench; Triples @ 33X0

*185/185/190/190/195

20 December

Training Session AM (545a)

A. Mobility

B. Crossover/Hip

C. ēvoFIT Class

25m AMRAP:

3 Rounds:

20 Cal Bike/Ski Sprint

2 Rounds:

9 Up-Downs W/Torpedo

15 Front Raises

21 Plyo Chest Presses

27 Bicep Curls

1 Round:

50 Shoulder Taps

50 Lateral Lunge Jumps

50 Wallballs

Training Session PM (130p)

A. Back Squats; Triples @ 33X1

*135/165/165/195/195/225/245/255/270

B. "The Office"

"THE OFFICE" WITH A 15M CLOCK 0:00 - 3:00 ROW 500/400M W/REMAINING TIME: MAX JERKS @135/85 1M REST 4:00 - 7:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX DU'S (1 REP FOR EVERY 10 DU'S) 1M REST 8:00 - 11:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX FRONT SQUATS 1M REST 12:00 - 15:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX OTB BURPEES

*35/11/23/23

*92 1. SCORE IS TOTAL JERKS + DU'S (1 REP FOR EVERY 10) + FRONT SQUATS + OTB BURPEES. 2. FOR BIGGER CLASSES, PUT 2 SKI'S OUT AND HAVE 2 OR 4 PEOPLE ALTERNATE B/W ROW/SKI. 3. IF STILL NOT ENOUGH ROWERS, PUT FASTEST ROWERS TOGETHER AND HAVE THEM STAGGER BY 2M.

18 December

Training Session (7a)

A. Class Workout

200 Cal Bike

21 Burpees/21 Squats (ALL)

150 Cal Ski

15/15 (ALL)

100 DB Snatches (50)

9/9 (ALL)

50 Core Complex

*1 Person Hanging Knee Hold/2 Abmat Sit-Ups

17 December

Training Session (530a)

A. Mobility

B. Crossover

C. Hip Work

D. ēvoFIT Class

Every 5m For 25m

10 Over The Rower Burpees

200m Run

Max Cal Row Remaining 

W/Partner

*491 Cals (DP)

15 December

Training Session (10a)

Jiu Jitsu (3:10)

14 December

Training Session (145p)

A. HPC + PC; 5 Sets

*235/235/255/255/255

B. Jerks; 5x3

*235/235/215/215/215

C. Deadlifts; 3x8

*285/315/335

D. Tabata Mash

Strict Pull-ups

Push-ups

Hollow Hold

*6 Rounds (7/14)

13 December

Training Session AM (530a)

A. Mobility

B. Crossover/Hip Work

C. ēvoFIT Class

24M AMRAP STATION 1 2 ROUNDS 20 PLATED PICK-UPS (45/25) 20 UP-DOWNS OVER PLATE STATION 2 2 ROUNDS 20 CRISS CROSS FLOOR TOUCH + HANGING KNEE TUCK 20 HEELS TO HEAVENS STATION 3 2 ROUNDS 10 TORPEDO TWISTS 30 THOR RAISES *TORPEDO WT. (30/20) STATION 4 2 ROUNDS 30M SEAL WALK 60s DEAD COCKROACH HOLD

*Complete

Training Session AM (10a)

Jiu Jitsu (2:30)

11 December

Training Session (730a)

A. Tested TeamWOD

0:00 - 3:00

ROW FOR MAX CALS

4:00 - 8:00

AMRAP:

300 YARD SB SHUTTLE RUN

25 POWER CLEANS (155/105)

25 HEAVY WALLBALLS (30/16)

MAX T2B

_____________________

0:00 - 3:00

MAX 50 YARD SB TRIPS

4:00 - 8:00

AMRAP:

500M/400M ROW

25 POWER CLEANS (155/105)

25 T2B OR BURPEES TO TARGET

MAX HEAVY WALLBALLS (30/16)

______________________

0:00 - 3:00

MAX T2B OR BURPEES TO TARGET

4:00 - 8:00

AMRAP:

25 HEAVY WALLBALLS

25 POWER CLEANS (155/105)

MAX CAL ROW

*Completed With Ryan and Andy

*90 Cals - 0 T2B (We had 50 WB) - 16 Trips - 24 WB - 98 T2B - 70 Cals

10 December

Training Session (145p)

Shoulders/Triceps

A. Seated DB Incline; 8-12 Reps

*70/70/90/90

B. High Pulls; 12 Reps

*95/115/115/115

C. Chain Lateral and Front Raises + Hold

*2 Sets

D. Floor Press; 12-14 Reps

*155/155/175/135x31

E. Rope OHD Pullovers; 12-15 Reps

*x3

F. Rope Pressdowns; 12-15 Reps

*x3

8 December

Training Session AM (10a)

Jiu Jitsu (2:50)

Training Session PM (2p)

A. Build To A Moderate Complex Of:

1 PC - 1 HPC - 1 Jerk - 1 HPC 

*195

B. 8m Amrap:

Strict Press (95)

*Every break = 50 Du's

Rest 2m

8m Amrap:

HPC (155)

*Every break = 30 Air Squats

*159 Reps (93 Press/66 HPC)

6 December

Training Session AM (530a)

A. Mobility

B. Core/Hip Work

C. ēvoFIT Class

4-8-12...Ladder

WB

2-Count MB Russian Twists

*2 Burpee Complex After Each Round

Rest 3m

4-8-12....Ladder

Row Cals

Tuck-Ups

Plank Jacks

*Complete

Training Session AM (10a)

Jiu Jitsu (2:45)

Training Session PM (2p)

A. BB Goodmornings; 4x6

*95#

B. Power Clean Doubles

*135/165/195/195/195

4 December

 Training Session (630a)

A. Tested Group Class

Every 4m For 36m

2:00 Max Cals Bike - Ski - Row

W/Remaining Time Complete 1 Round:

6 Synchro Burpees (4)

12 Synchro Seated Plate To OHD (55)

18 Heavy Slamballs

*577 Total Cals (Milton/Andy/DP)

3 December

Training Session AM (10a)

Jiu Jitsu (2 Hours)

Training Session PM (130p)

A1. 6 DL; 205

A2. 5 Power Cleans; 135

A3. 15 DB Tricep Ext - 6 Tate Presses; 30#

A4. Max L-Sit

Rest 2m, x4-5 Rounds
*1st Day Back Using Finger Out of Brace

B. 100 Cal No Leg Row; Damper 10
*6:21

1 December

Training Session AM (10a)

Jiu Jitsu (3 Hours)

Training Session PM (2p)

A. Knees Over Toes

B. Behind The Neck Strict Press; 10x10
45-55-65-75-85-95-105-115-125-135