30 May

Training Session AM (530a)

Murph Alternative

For Time:
Pink Loop
20 PC (185)
1k Ski
20 Squat Cleans (225)
1k Row
20 DL (315)
50 Cal Bike
20 BFB 
Pink Loop
*46:18 (Ouch)

Training Session (10a)

Jiu Jitsu (90m)

29 May

Training Session (12p)

Jiu Jitsu (90m)

28 May

Training Session (7a)

A. Back Squats
265x8 - 285x8 - 325x6 - 345x6
*Complete

B. TeamWOD 
WITH A TEAM OF 3 OR 4 EVERY 5M FOR 30M 40/25 CAL MACHINE (BIKE/SKI/ROW) 50 YARD DBL KB OHD WALK 40/25 WALLBALLS BIG LAP (ALL) MAX T2B IN REMAINING TIME *Aggie/AW 1. SCORE IS TOTAL NUMBER OF T2B 2. WHOEVER DOES LAST REP OF WB'S MUST BE FIRST IN THE DOOR.

27 May

Training Session AM (530a)

A. Mobility Prep

B. Crossover

C. Prehab/Back Ext/DB Triplet

D. ēvoFIT

Partner 25m AMRAP:
50 Up-Downs Over Torpedo
50 Cal Ski/Row
50 Heavy Slamballs
200m Run
*Complete

Training Session (1030a)

Jiu Jitsu (2 Hours)

25 May

Training Session (8a)

A. Pelaton (20m)

B. Run (20m) + Hill Sprints

23 May

Training Session (8a)

Hill Sprints + Run In St John's

21 May

Training Session (7a)

A. Back Squats
*245x10, 265x8, 285x6, 305x6, 325x6

B. Tested Class Workout

 WITH A TEAM OF 3 OR 4

5M AMRAP: 30/20 CAL BIKE 25/18 CAL SKI 20/14 CAL ROW BIG LAP RUN W/HEAVY SB 15 HEAVY SLAMBALLS W/REMAINING TIME: SYNCHRO SWITCH LUNGES REST 1M, X5 1. SCORE IS TOTAL SWITCH LUNGES COMPLETED. 2. WHEN FIRST 2 RUNNERS ARE BACK IN THE DOOR, THEY CAN BEGIN HEAVY SLAMBALLS. SLAMBALL HAS TO BE WITH ONE OF THE FIRST TWO RUNNERS IF YOU WANT TO BEGIN WORKING ON HEAVY SLAMBALLS.

*20/20/30/25/37 *Andy/ILE/BW

20 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Back Extensions/DB Triplet

D. ēvoFIT Class

30m EMOM
KB Lunges
Superman Push-Ups
Plated Halos
Strict Pull-Ups
Hamstring Curls On Sliders
*Complete

Training Session AM (1045a)

Jiu Jitsu (1:45)

18 May

Training Session (1040a)

Jiu Jitsu (2:20)

17 May

Training Session (115p)

A. 12m AMRAP:
4-8-12-16-20-24...
SDLHP
Press
T2B
*20M Bottoms Up KB Carry After Each Round
*16

B. Deadlifts; 4x5
*255x5, 295x5, 345x5, 345x5

C. 12m AMRAP:
250m Ski (No Legs/Damper 10)
30 Banded Pressdowns
21 Guns
3+Pressdowns

16 May

Training Session AM (530a)

A. Mobility/Prehab

B. Back Extensions/DB Triplet

C. ēvoFIT Class

0-6:00 EMOM 8 D-O-I-U + 20 BICYCLE CRUNCHES 6:00-7:00 REST 7:00-23:00 AMRAP 80 LATERAL LUNGE JUMPS 70 PLYO CHEST PRESS 60 GORILLAS 50 S/L V-UPS WITH TORPEDO 40 S/L DEADLIFTS WITH TORPEDO 30 YRDS BROAD JUMP (TURF) 20 WALLBALLS (20/14) *5 TORPEDO TWISTS BEFORE YOU BEGIN EACH MOVEMENT 23:00-24:00 REST 24:00-27:00 MIN AMRAP 30s ELBOW PLANK 10 V-UPS 1. TORPEDO WT. IS (30/20).

Training Session (11a)

Jiu Jitsu (2:15)

14 May

Training Session (7a)

A. Back Squats

*245x10, 285x8, 285x8, 285x8, 305x6, 325x4

B. WITH A 32M CLOCK

WITH A PARTNER OR TEAM OF 3 THEN: 10 POWER CLEANS (135/85) 20 CAL MACHINE 10 POWER CLEANS (155/95) 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (165/105) 40 ABMAT SITUPS 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (185/115) 50 YARD SYNCHRO WALKING LUNGE 40 ABMAT SITUPS 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (205/125) 60 SYNCHRO RUSSIAN SWINGS (2/1.5) - (1.5/1) 50 YARD SYNCHRO WALKING LUNGE 40 ABMAT SITUPS 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (215/130)

TEAM 400M RUN W/REMAINING TIME: MAX CALS BIKE

*202 Cals (Nate/Jeff) 1. LADIES CALS ARE 15 EACH ROUND. 2. IF YOU CAN'T POWER CLEAN, SUB 3:1 DEADLIFTS. 3. SCORE IS TOTAL CALS ON BIKE 4. 1ST PERSON BACK FROM BUY-IN CAN BEGIN WORKING

13 May

Training Session AM (530a)

A. Mobility/Prehab

B. Back Extensions/DB Triplet

C. ēvoFIT Class

W/Partner - 8m AMRAP You Go - I Go 

10 Z-Press
10 Russian Twists + Press
10 OTB Jumps
*Complete

10 Plated G2O (55)
50m GunWalk
*Complete

20 Battle Rope Jumping Jacks
10 Cal Row Sprint
*Complete

Training Session AM (1015a)

Jiu Jitsu (2:40)

11 May

Training Session (1045a)

Jiu Jitsu (2:30)

10 May

Training Session (1p)

A. 11m EMOM

11-1 T2B

*Complete

B. Back Squat W/Tempo; 3 Sec In Hole

*135/185/215/245/275/295/315

C. Pink Loop

9 May

Training Session AM (530a)

A. Mobility/Crossover

B. DB Triplet

C. Back Extensions/Prehab

D. ēvoFIT Workout

25 MIN AMRAP: 10 TORPEDO - CURL TO PRESS 15 TORPEDO - DC CRUNCH 10 CURL TO PRESS 15 TORPEDO - DC CRUNCH 20 TORPEDO - LATERAL SQUAT JUMPS 10 CURL TO PRESS 15 TORPEDO - DC CRUNCH 20 TORPEDO - LATERAL SQUAT JUMPS 25/15 CAL SKI OR BIKE 10 CURL TO PRESS 15 TORPEDO - DC CRUNCH 20 TORPEDO - LATERAL SQUAT JUMPS 25/15 CAL SKI OR BIKE 30M PLATE PUSH SHUTTLE 10 CURL TO PRESS 15 TORPEDO - DC CRUNCH 20 TORPEDO - LATERAL SQUAT JUMPS 25/15 CAL SKI OR BIKE 30M PLATE PUSH SHUTTLE 35 TORPEDO FRONT RAISES *1+3 1. TORPEDO WT. IS (30/20).

Training Session AM (10a)

Jiu Jitsu (3 Hours)

7 May

Training Session (6a)

A. Front Squat Triples
*135/165/195/225/255/275/295/305

B. Tested Saturday Workout

5M STATIONS STATION 1: AS MANY REPS AS POSSIBLE IN 5M OF: 10/5 CAL BIKE 100M SHUTTLE (0-10-0) X5 *1 REP PER CALORIE + 5 REPS FOR SHUTTLE. 1 REP PER LAP. STATION 2: 10 THRUSTERS (75/55) 25 DU'S 10 T2B STATION 3: 10/5 CAL SKI 10 OVER THE LINE WALLBALLS (20/14) STATION 4: 800M RUN (POPLAR WOODS) W/REMAINING TIME: MAX HEAVY RUSSIAN SWINGS STATION 5: 10/5 CAL ROW 5 OVER THE ROWER BURPEES 1. 5 SEPARATE SCORES TOTALING ONE FINAL NUMBER. 2. REST 2M B/W STATIONS

6 May

Training Session (10a)

Jiu Jitsu (2:45)

4 May

Training Session (10a)

Jiu Jitsu (2:15)

3 May

 Training Session (130p)

A. 10-1 EMOM Of T2B

*Complete (Easy)

B. 35m AMRAP:

500m Row

500m Ski

30 Cal Bike

3 Power Cleans (Ascending)

*225/235/255/255/255

2 May

Training Session AM (515a)

A. Mobility/Crossover/Hips

B. Back Extensions

C. Prehab

D. DB Triplet

E. ēvoFIT Class

Team of 3 (24m AMRAP)

200 Cal Bike

Beginning With and E3M Complete:

9 Synchro Squats

6 Synchro Burpees

3 Trips BC

+

Max Cal Ski

Same E3M Work

*149 Cals On Ski

Training Session (10a)

Jiu Jitsu (2:15)

Training Session PM (130p)

Back Squats; Tempo Triples (22X2)

*205/235/255/275/295/315/315