30 March

Training Session (10a)

Jiu Jitsu (2:30)

29 March

Training Session (130p)

A. Push Jerks; 3,3,2,2,1,1,1
*225/235/245/255/265/275/275

B. Power Cleans; 3,2,2,2,1
*205/225/245/265/275

C. Class WOD
16m AMRAP
20 Cal Bike Or Ski (Alternating)
10 DL (225)
5 OTB Burpees
1st Curb Run (1.5 Laps Inside On Turf)
*6 Rounds

28 March

Training Session AM (545a)

A. Mobility

B. Crossover

C. Back Extensions and DB Triplet

D. ēvoFIT

Station 1:

For Time:

1,500m Ski

4 Lap Walking Lunge

*7:48

Station 2: 

EMOM For 8m

Even: 10 Torpedo Step-Ups With Press

Odd: 20 Shoulder Taps + 20 DC Crunches

*Complete

Station 3: 

3 Rounds:

18 Cal Bike

15 Push-Ups

*6:01

Training Session AM (10a)

Jiu Jitsu (2:30)

26 March

Training Session AM (7a)

A. Front Squats; Sets of 4
*75/105/135/165/195/225/255/275

B. Team WOD

30m AMRAP:
Station 1: 

2k Row
+
200 DU's

Station 2: 

2 Rounds:
750m Ski
25 SDLHP (115)
15 Synchro Pogo Burpees

Station 3: 

3 Rounds
40 Cal Bike
20 Synchro KBS (OHD) (2)

1+1400m (Besser)

25 March

Training Session AM (10a)

Jiu Jitsu (2:30)

23 March

Training Session (10a)

Jiu Jitsu (3:15)

22 March

Training Session (115p)

A, PC Complex
1 Clean Pull + 1 PC + 1 Clean Pull + 1 PC
*185/215/215/235/245

B. Build to a Heavy PC In 10m
*285

C. Deadlift; 5,4,3,2,1
*305/325/345/365/365

D. Pink Loop

14 March

Training Session AM (530a)

A. Mobility/Crossover

B. Back Extensions

C. DB Triplet

D. ēvoFIT Class With Lance

25M AMRAP WITH A PARTNER "YOU GO - I GO" 12/7 CAL BIKE 30 TORPEDO RUSSIAN TWISTS 15 CURL TO PRESS 10 TORPEDO SQUAT JUMPS 150M RUN RX+ SUB 10 BOX JUMPS FOR TORPEDO SQUAT JUMPS (24/20in) 1. TORPEDO WT. IS (30/20).

*Complete

Traning Session AM (10a)

Jiu Jitsu (3:30)

Training Session PM (145p)

Back Squats; 12-8-4

*235-285-335

13 March

Training Session (12p)

Jiu Jitsu (1:40)

12 March

Training Session (615a)

A. 3 Strict Press - 3 Push Press

*45/65/85/105/125/135/145

B. Class WOD

9M STATIONS: STATION 1: 50 YARD PLATE PUSH (45) 30 SEATED G2O (45) 10 SYNCHRO BURPEES *SPLIT PLATE PUSH HOWEVER DESIRED STATION 2: 30/18 CAL BIKE 15 T2B 30 SYNCHRO SQUATS STATION 3: 15 POWER CLEANS 15 HEAVY SLAMBALLS 15/10 CAL SKI *POWER CLEANS ASCEND IN WEIGHT 135/155/185/205 85/95/105/115

Training Session (11a)

Jiu Jitsu

11 March

Training Session AM (10a)

Jiu Jitsu (3:10)

Training Session PM (4p)

A. Mobility/Crossover

B. Front Squats; Build To Quick 3

*235

C. Open 22.3

21 Pull-ups

42 DU's

21 Thrusters (95)

18 C2B

36 DU's

18 Thrusters (115)

15 BMU

30 DU's

15 Thrusters (135)

*8:01

9 March

Training Session (10a)

Jiu Jitsu (3:20)

8 March

Training Session (115p)

A. DL To Mid-Thigh + 1 PC

*185/185/205/205/215/215/215/215

B. Squat Cleans; 5x1

*185/205/235/235/245/255x2/265x2

C. Deadlift; Doubles

*235/265/285/315/345/375

D. 10m AMRAP:

8 Strict Press (45/65/85/105/125)

20 Banded Press-Downs

20 Banded Curls

*5 Rounds

7 March

Training Session AM (530a)

A. Mobility

B. Crossover/Hips

C. Back Extensions

D. ēvoFIT Class

WITH A 27 MIN RUNNING CLOCK 0:00-8:00M (STRENGTH) AMRAP: 4-8-12... TORPEDO SPLIT SQUATS - EACH LEG S/A UPRIGHT ROWS - EACH ARM TORPEDO STATUES OF LIBERTY 8:00-9:00M REST 9:00-19:00M (HIIT) AMRAP 9 UP-DOWNS WITH TORPEDO PRESS 15 V-UPS 21 GORILLAS 27 1/4 SQUAT JUMPS 19:00-21:00M REST 21:00-27:00 (RECOVERY) EMOM MIN 1: 50s DOWNWARD DOG MIN 2: 25s SIDE PLANK - EACH WAY MIN 3: 15-20 S/L GLUTE BRIDGES - EACH LEG *Complete

Training Session AM (10a)

Jiu Jitsu (2:45)

Training Session PM (145p)

Back Squats

12m EMOM

Even: 4 Squats @ 225

Odd: 2 Squats @ 225

*Complete

5 March

Training Session (7a)

Team WOD

Teams of 4:

0:00 - 10:00

Max Cal Ski

Every 15 Cals Complete 15 Strict Press (95)

Rest 1m

11:00 - 21:00

Max Cal Bike

Every 15 Cals Complete 15 Heavy WB

Rest 1m

22:00 - 32:00

Max Cal Row

Every 15 Cals Complete 15 T2B

*Complete (Amy/Jeff/James)

4 March

Training Session AM (530a)

A. Mobility/Hips

B. Crossover

C. Back Extensions + DB Triplet

D. Hip Flexor Raises

E. ēvoFIT Class

9m EMOM:
Min 1: 10 Cal Bike
Min 2: 10 Burpees
Min 3: 20 W/M Situps
*Complete

4 Sets:
20m Frogger
15 Cal Bike Sprint
Rest 3m B/W Sets
*30 Seconds Each Round

Training Session AM (10a)

Jiu Jitsu (2:45)

Training Session PM (5p)

Open 22.2

10m Cap
1-10-1
DL (225)
BFB
*7 DL In Round of 7
*151 Reps

2 March

Training Session (10a)

Jiu Jitsu (3:30 Hours)

1 March

Training Session (130p)

A. Complex Work
2 Clean Pulls - 1 PC - 1 SC
*135/165/185/205/205225/245/245

B. Squats; 8-5-3-5-8
*265/305/325/305/265