28 February

Training Session AM (530a)

A. Mobility/Crossover

B. Back Extensions

C. KB Triplet

D. DB Triceps

E. CrossFit Class

2 Sets

20 KB Front Rack Hold (Seconds)

20 KB OHD Hold (Seconds)

x4

Rest 3m B/W

*Red/Blue

+ 

2 Sets

25 Banded Face Pulls

25 MB Russian Twists

20 Yard BH Walking Lunge

*Complete

+

15m Amrap:

15 Yard Plate Push Shuttle

12 T2B

9 Thrusters (95/65)

Max Cals In 30 Seconds On Bike

*Score is total Cals

*73 Cals

Training Session (10a)

Jiu-Jitsu

26 February

Training Session (7a)

IN TEAMS OF 3: 0:00 -10:00 FOR TOTAL TIME: 45/35 CAL ROW 6 OVER THE ROWER BURPEES 35/25 CAL ROW 9 OVER THE ROWER BURPEES 25/15 CAL ROW 12 OVER THE ROWER BURPEES 1. 1 PERSON MUST ROW AND DO PRESCRIBED BURPEES 2. RESET ROWERS EACH ROUND. 3. TOP 2 MENS AND WOMENS TEAMS START THE EMOM AT 11:00 AND GET THE FIRST MINUTE FREE. _____________________________________ 10:00 - 20:00 EMOM FOR AS LONG AS POSSIBLE: 100/80M ROW 15 DU'S 1 SYNCHRO BURPEE TO TARGET 1. EVERY MINUTE ADD 1 SYNCHRO BURPEE TO TARGET. 2. SCORE IS ROUNDS + REPS COMPLETED. ONLY REPS COUNTED ARE BURPEES. 3. ONCE YOU MISS A ROUND, REST UNTIL EVERYONE IS FINISHED. _____________________________________ 22:00 - ? EMOM FOR AS LONG AS POSSIBLE: 3/1 CAL ROW 8 SYNCHRO AIR SQUATS (ALL) 8 T2B 1. EVERY MINUTE ADD 1 CAL TO THE ROW

*Made it to Round of 20

25 February

 Training Session AM (10a)

Jiu Jitsu (2:30)

Training Session PM (430p)

A. Back Squats; 5x4

*145/195/245/275/305

B. Open 22.1

15m AMRAP

3 Bear Crawl Complex

12 DB Snatches (50)

15 Box Jump Overs (24)

*7+3 BJO

23 February

Training Session (10a)

Jiu Jitsu (2:45)

22 February

Training Session (115p)

A. Power Clean; Doubles

*165/185/205/215/225/235/245/255

B. Squat Clean; Build To Heavy in 10m

*275#

C. 10m Amrap:

12 Cal Ski

10 DBL KB C&J (1.5)

12 BB Hip Thrusts

*Complete

D. 10m Amrap:

12 Cal Row

10 Heavy SB

10 Floor Press (155)

*Complete

21 February

Training Session AM (520a)

*Out Since Tuesday With Strep

A. Mobility

B. Crossover/Hips

C. Back Squats; 5x6

*135/185/205/235/235

D. ēvoFIT Class

12m EMOM

Min 1: 30 Second Hollow

Min 2: 20 Pushups

Min 3: 6 Slider Side Lunges/Leg

*Complete

Rest 2m

For Time:

60 Cal Ski

50 Z-Press

40 Heels 2 Heaven

30 Torpedo Lunges

20 Squat Jumps Over Torpedo

10 Torpedo Twists

*10:20

Training Session AM (10a)

Jiu Jitsu (2:15)

14 February

Training Session AM (6a)

CrossFit Class

A1. Deadlift Triples @ 41X8
*255/275/295

Rest 30 Seconds

A2. 10 Cal Arms Only Row Sprint
*17/18/18

Every 3m For 18m

Even: 
30 Cal Bike
8 Heavy Slamballs

Odd: 
500m Ski
12 Superman Push-Ups

*Complete

Big Red
60 Second Hold
Rest 4m
50 Yard Carry
*Complete

Training Session AM (10a)

Jiu Jitsu (2:45)

13 February

Training Session (1145a)

Jiu Jitsu (1:30)

12 February

Training Session (6a)

A. Mobility/Hips

B. Box Squats; 5x5

*185/235/265/295/315

C. Class WOD

TEAMS OF 3-4 200/125 CAL BIKE EVERY 3M COMPLETE: 10 SA DEVILS PRESS 10 SYNCHRO BURPEES (2 WORKING) THEN: 60 HEAVY SLAMBALLS (50/30) 60 HANG POWER CLEANS (135) EVERY 3M COMPLETE: 1 LAP FARMERS WALK (2/1.5) 15 HEAVY WALLBALLS THEN: 200/125 CAL ROW EVERY 3M COMPLETE: 15 SYNCHRO STATUE OF LIBERTY (15) (ALL) 5 SYNCHRO BURPEES (ALL)

*26:58 (ILE/Brook/Andy) 1. BIKE STARTS WITH 10/10 AND THEN CAN GET ON THE BIKE. 2. BURPEES ARE JUST STANDING WITH HIPS OPEN.

11 February

Training Session AM (515a)

A. Crossover/Hip

B. Mobility

C. Back Extensions + 10/20/10 DB Triplet

D. Pso-rite

E. Triceps

F. ēvoFIT Class
With a Partner, 27m AMRAP:

3 Rounds For Time:
45 Cal Bike
60 Second Torpedo Stone Chair
45 Cal Bike
60 Second Push-Up Plank
*17:05 (Jed)

Then W/Remaining Time, EMOM:
Min 1: 30 Second Elbow Plank + Hip Tap
Min 2: 30 Second Crab Toe Touch
Min 3: 30 Second Downward Dog
*Complete

Training Session AM (10a)

Jiu Jitsu (2:30 Hours)

9 February

Training Session AM (10a)

Jiu Jitsu (3 Hours)

Training Session PM (145p)

A. 2 Power Cleans + 2 Jerks

*185/185/205/205/215/215/225

B. Strict Press

*3@155, 3@175, 2 @185, 1@205

C. "Partner FGB" With Brook

Station 1: 5 Yard PP Shuttles

Station 2: Ski Cals

Station 3: Seated Plated G2O

Station 4: Power Cleans (155)

Station 5: Bike Cals

Rest 1m, x4

*146/144/142/144

8 February

Training Session (145p)

A. Back Squats; 10-1

*95/145/195/245/275/305/305/315/315/315

B. Deadlift; 5-4-3-3-3

*335/350/365/365/365

C. Bear Hug Holds; 2x60 Seconds

*Big Red/Big Red

D. Hip Thrusts; 1x30 @ 135#

*Complete

7 February

Training Session AM (530a)

A. Crossover/Mobility

B. Stretching

C. Triceps/PsoRite

D. 10-20-10 KB Triplet

E. Back Extensions

F. ēvoFIT Class

4m Stations

Station 1: 

10 SA Torpedo High Pulls

10 Halos

10 20 Sec OHD Hold

Station 2: 

10 Cal Ski

20 Inverted Knees To Elbow

Station 3: 

20 Wallballs

20 WB Russian Twists

2 Times Through

*Complete

Training Session (10a)

Jiu Jitsu (3 hours)

5 February

Training Session (730a)

WITH A TEAM OF 3 PEOPLE PASS/FAIL 0:00 - 4:00 100/75 CAL ROW REST 2M 6:00 - 16:00 15-12-9-6-3 CAL ROW HEAVY AMERICAN SWINGS SYNCHRO T2B REST 2M 18:00 - 25:00 12-9-6-3 THRUSTERS (155/85) SYNCHRO POGO FACING BURPEES CAL ROW REST 1M 26:00 - 35:00 FIND A TEAM 2 REP-MAX THRUSTER

*255#

*Team of 2 With Jenn 1. SCORE IS HEAVIEST LOAD LIFTED FOR EACH PERSON. TEAMS OF 2 ADD LOWEST SCORE TWICE. 2. FOR EVERY CAL SHORT OF 100/80 IN THE 4M WINDOW, SUBTRACT 5 POUNDS FROM TOTAL LOAD LIFTED. 3. FOR EVERY REP SHORT OF PART 2, SUBTRACT 5 POUNDS FROM TOTAL LOAD. 4. FOR EVERY REP SHORT OF PART 3, SUBTRACT 5 POUNDS FROM TOTAL LOAD. 5. TEAMS OF 2 ONLY SUBTRACT 3 POUNDS PER CAL/REP SHORT.

4 February

Training Session AM (530a)

A. Mobility/Crossover

B. Hip/PsoRite

C. ēvoFIT Class

Every 4m For 28m
A. 30 Cal Bike
30M Bear Crawl
*Under 1:30 Every Round x4 Rounds

B. 400m Run
30 Torpedo Jumping Jacks
*Complete, Runs Felt Good

Training Session AM (10a)

Jiu Jitsu (3 Hours) 

2 February

 Training Session (10a)

Jiu Jitsu (2:30)

1 February

 Training Session (115p)

A. Back Squats; 4x5 @ 275#

*Complete

B. Deadlifts; 4x10

*275/285/295/315

C. 12m Amrap:

2-4-6-8-10-12-14-16-18-20

Push-Ups

T2B

Hollow Rocks

*16+36

D. "Shock Therapy"

Min 1: 1 Lap Run W/SB + 2 SB/4/6/8

Min 2: 12/14/16/18 KB SDLHP

Min 3: 40 Second Hang From Bar

Min 4: 10 Sec Stone Chair + Max Cal Ski

*21/40/58/80

*80 Cals