30 April

Training Session (7a)

Team WOD

IN TEAMS OF 4: YOU GO - I GO 30M AMRAP: 15/9 CAL BIKE 30 SECOND RIG SIT 7 POWER CLEANS (185/115) 12 HEAVY SLAMBALLS 200M RUN (PAIRS) 1. IF NO POWER CLEANS, SUB 14 DEADLIFTS OR 6 POGO FACING BURPEES

*With Amy/BW/James

29 April

Training Session AM (530a)

A. Mobility/Crossover

B. DB Triplet

C. Back Extensions/Prehab Work

D. CrossFit Class

"BW"
25m AMRAP:
90 Cal Ski
60 Synchro AS
30 S20 (155)
*3+153 *(Kevin/Matthew)

Training Session AM (10a)

Jiu Jitsu (2:20)

27 April

Training Session (10a)

Jiu Jitsu (2:30)

26 April

 Training Session (1p)

A. 10m AMRAP:

10 Cal Bike

5 Box Jumps (30)

*Complete

B. Banded Speed DL Triples;10x3

*235

25 April

Training Session AM (530a)

A. Mobility/Crossover

B. Back Extensions/DB Triplet

C. ēvoFIT Class

*Complete

Training Session PM (130p)

A. Front Squats; 4x3 @ Tempo 3030 

*165/185/205/205

B. Front Squats; 4x3

*235/255/275/285

C. Pink Loop Run

D. 10m Z1 Echo Bike

23 April

Training Session (7a)

A. Max Back Squat

*385

B. Build Quickly To Tough DL 

*395

C. 30m AMRAP:

15 Devils Press

15 Burpee Box Jumps

50 Cal Bike

50 Cal Row

*Beginning With And Every 5m = Big Lap SB Run

*Complete (Brook/Thomas/Milt)

22 April

Training Session AM (530a)

A. Mobility/Crossover

B. Back Extensions and DB Triplet

C. Prehab Exercises

D. ēvoFIT Class
*Complete

Training Session AM (10a)

Jiu Jitsu (2:30)

20 April

Training Session (10a)

Jiu Jitsu (3:00)

19 April

Training Session (130p)

A. Back Squats; EMOM For 12m Complete 3 Squats
*275# (Last Set = 12 Reps)

B. ISO DB Bench + Triceps
*Complete

18 April

Training Session (10a)

Jiu Jitsu (2:40)

14 April

Training Session (945a)

A. Mobility/Crossover

B. Back Extensions

C. DB Triplet

D. CrossFit Class

60-50-40-30-20-10
Cal Row/Ski (Alternate)
Wallballs
200m Run
*25:30 (All WB U/B)

13 April

 Training Session (10a)

Jiu Jitsu (2:45)

12 April

Training Session (115p)

A. Mobility

B. Back Squats; 10-8-6-4-2
*235 - 265 - 285 - 305 - 325x5

C. Deadlifts; 5x5
*255 - 285 - 315 - 345 - 365

11 April

 Training Session AM (10a)

Jiu Jitsu (3 Hours)

Training Session PM (145p)

20m AMRAP:

"HAUL"

20 Cal Ski/Row

20 S20 (155)

20 T2B

50 DU's

*5 Rounds (Last Year Was 4 + 60)

9 April

Training Session AM (7a)

A. Back Squats; 5x5

*225/255/285/315/335

B. TeamWOD

Every 2m For 32m

WINDOW 1: 5 SYNCHRO BURPEES + 550M/450M ROW WINDOW 2: 20 YARD SYNCHRO BURPEE BROAD JUMPS + MAX BIKE CALS WINDOW 3: 30 T2B + MAX ROW CALS WINDOW 4: 20 POWER CLEANS + MAX BIKE CALS (155/95)

*Complete With Agnew, Not sure Score. Really Tough 1. IF TEAMS MISS ANY STATION, THEY MUST REST THE NEXT STATION AND THEN JUMP BACK IN WITH SAME GROUP. 10 CAL PENALTY FOR EACH STATION MISSED. (20 CAL PENALTY SINCE MISSED ONE AND THEN SAT ONE)

Training Session PM (2p)

Volleyball (90m)

8 April

Training Session AM (530a)

A. Mobility/Crossover

B. Back Extensions/DB Triplet

C. ēvoFIT Class

STATION 1 WITH A 2M CLOCK: BUY-IN: 25/17 CAL ROW THEN AMRAP SLAMBALLS (30/20) REST 1M X3 STATION 2 WITH A 2M CLOCK: BUY-IN: 20 TORP STANDING OBLIQUE CRUNCHES - EACH SIDE THEN AMRAP ABMAT SIT-UPS REST 1M X3 STATION 3 WITH A 2M CLOCK: BUY-IN: 25/17 CAL SKI THEN AMRAP BURPEES REST 1M X3 STATION 4 WITH A 2M CLOCK: BUY-IN: 50 MOUNTAIN CLIMBERS THEN AMRAP WALKING LUNGES REST 1M X3

*Complete

Training Session AM (10a) Jiu Jitsu (2:45)

6 April

Training Session (10a)

Jiu Jitsu (2:15)

5 April

Training Session (115p)

A. Deadlifts; 4x5
*275/305/335/335/335

B. 2 Rounds:
50' Prowler Push
50' Prowler Pull
16 Cal Bike Erg
Rest 1:1, x8 Sets

*Complete

4 April

 Training Session AM (530a)

A. Mobility

B. Crossover/Hips

C. Back Extensions/DB Triplet

D. CrossFit Class

E. Front Squats; 8-5-3-5-8

*225/255/275/255/255

F. "Heels"

12m Amrap:

10 Cal Bike

10 Strict Press (115)

10 T2B

*6+26 Reps

Training Session AM (10a)

Jiu Jitsu (3 Hours)

2 April

Training Session (7a)

A. Back Squats; 4x4 With 2 Sec Pause In Hole

*235/255/275/305

B. Team WOD

FOR TOTAL REPS AT EACH STATION 6M AMRAP: 5-10-15-20-25-30 SKI CALS WALLBALLS (20/14) REST 1M 6M AMRAP: 5-10-15-20-25-30 BIKE CALS BURPEES TO TARGET REST 1M 6M AMRAP: 5-10-15-20-25-30 ROW CALS SUPERMAN PUSH-UPS REST 3M FOR TIME: 20-15-10 SKI CALS BIKE CALS ROW CALS SYNCHRO BURPEES TO TARGET (ALL)

*Milt/Jerry/Me (1st) AFTER ALL (3) 6M AMRAPS, TEAM WITH MOST REPS STARTS AT 0 FOR THE FOR TIME PIECE. FOR EVERY 3 REPS BEHIND = 1 SECOND PENALTY FOR OTHER TEAMS.

1 April

Training Session AM (530a)

A. Mobility/Crossover

B. Back Extensions

C. DB Triplet

D. ēvoFIT Class

With A Partner: 25m AMRAP (You Go - I Go)

400m Row
20 Air Squats
10 Burpees
*12+Row With Lance

Training Session AM (10a)

Jiu Jitsu (3 Hours)