Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Prehab/DB Triplet/Back Extensions
D. CrossFit Class
3 Sets
With 90 Seconds Counting Down
Complete 20 Cal Ski
+
6 TnG C&J
Rest 4m B/W
*165/205/205
Then:
16m Amrap:
W/Partner:
5-10-15-20-25-30
Ski Cals
Synchro Push-ups
Wallballs
*After Every Round Complete 30 Yard Rev Bear Crawl
*Every 10/20/30 Ski is Arms Only
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (630a)
A. Mobility/Prep
B1. Back Squats; 5-4-3-2-1-1-2-3-4-5
*275#
B2. Seated Box Jumps; 5-4-3-2-1-1-2-3-4-5
C. Tested Team WOD
Every 5m For 35m
Big Lap
25/15 Cal Row
3-6-9-12-15-18-21-24 Heavy Wallballs
25/15 Cal Legs Only Bike
3-6-9-12-15-18-21-24 Heavy Slamballs
Max Synchro Burplungs as Tie-Breaker
*7+61
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Back Extensions
D. 20m EMOM
Min 1: 8 C2B
Min 2: 8 Heavy Swings
Min 3: 8 T2B
Min 4: 8 Plated G2O (55) + Max Cal Ski
*17/17/17/15/16
*82 Cals
Accessory Work
-Turkish Getups
-DU's
-Heavy Carries
-Core Work
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (115p)
A. Clean and Jerks; 9x2
*215
B. Banded Push Press; 10x2
*155
C. Tested Throwdown Workout
5 Rounds:
2 Complex (1 DL - 2 HSC - 2 FS) (185#)
14 T2B
*3:50
Then Did Again With Synchro Pogo Burpees
1-2-3
2 Complex
14 T2B
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
3 Sets:
With a 60 Second Clock
12 Cal Bike
+
3 Front Squats (From Ground)
*245/245/245
Then:
15m Amrap W/Partner:
10 PC (155)
10 Pogo Burpees
20 Cal Bike
200m Run
*4+17 With Steve
Training Session (1040a)
Jiu Jitsu (90m)
Training Session (7a)
Squat Giant Set
A1. 7 Back Squats
A2. 7 Front Squats
A3. 7 Goblet Squats
A4. 7 Jump Squats
Rest 4m, x3
*185/185/205
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
3x10 Bench
+
100 Du's
Rest 4m, x3
*175/205/235
Then:
"Pennywise"
60 Cal Row
30 Burpees To High Target
*3:52
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (115p)
A. Clean and Jerks; 6x3
*185 (Singles)
B. Strict Press + Push Press; 6x3
*165/175/185/185/205/205
C1. Bench; 10 Reps
Rest 30 Seconds
C2. Cable Pulldowns; 20 Reps
Rest 2m, x3
Training Session (530a)
A. Mobility/Crossover
B. DB Triplet
C. Class WOD
17m Strength Complex
1 Squat Clean - 1 Hang Squat Clean - 2 Front Squats
*165/195/225/255/285
Then:
16m EMOM
Min 1: 15m F/W Bear Crawl + 15m B/W Bear Crawl
Min 2: 10 DL (225#)
Min 3: 10 Burpees To Target (High)
Min 4: Ski Cals (0:00 - 0:45)
*23/23/24/23
*93 Cals
Training Session (1040a)
Jiu Jitsu (90m)
Training Session (7a)
Back Squats; 5x5
*235/265/285/305/325
Then TeamWOD
WITH A TEAM OF 3 OR 4: 0-10:00 1,500/1.100M ROW W/REMAINING TIME: AMRAP: 5 T2B 10 SYNCHRO PUSH-UPS (2 WORKING) 15 SYNCHRO SQUATS REST 1M 0-10:00 800M RUN W/REMAINING TIME: AMRAP: 20 YARD PLATE PUSH FROGGER (10 OUT - 10 BACK) 10 HEAVY SLAMBALLS (50/30) REST 1M 0-10:00 125/80 CAL BIKE W/REMAINING TIME: AMRAP: 4 SYNCHRO BURPEES TO TARGET 8/4 CAL BIKE 12 KB PUSH PRESS (DOUBLE BLUE/YELLOW) 1. SCORE IS ROUNDS AND REPS FOR EACH 10M AMRAP. 2. EACH TEAM GETS A PLACEMENT FOR EACH AMRAP AND LOWEST TOTAL PLACING WINS.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
DU Clinic
+
16m EMOM
Min 1: 7 Burpee Box Jumps (30)
Min 2: 16 Cal Ski
Min 3: 12 C2B Pullups
Min 4: Max Seated Plate To OHD (45) (Can't Touch Ground)
*25x4 = 100 Reps
Training Session AM (10a)
Jiu Jitsu
Training Session (115p)
A1. Back Squats + Chains (255+Chains)
5 Reps, x4 Sets
Rest 10 Seconds
A2. 10 Goblet Squats On Heel Ramp (40#)
5 Sets
B1. 50 Yard Unloaded Walking Lunges
Rest 10 Seconds
B2. 20 S/L Calf Raises
Rest 10 Seconds
B3. 10 Tempo Hamstring Curls W/DB (30#)
Rest 3m, x2
Training Session (540a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
EMOM For As Long As Possible
Death By T2B
*Completed 16
Rest 3m
Death By Thrusters (50% BW)
*Completed 13
Score = 29 Rounds
Training Session AM (545a)
A. Crossover/Mobility
B. DB Triplet
C. ēvoFIT Workout:
E2M For 30m
-22 Cal Bike
-30 Floor Press/Arm (40)
-22 Cal Ski
-3 Laps Plate Push (10 Yards)
-2 Rounds (10 Swings - 10 SDLHP)
*Complete - Tough
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Strict Press; 6s
*65/85/105/125/145/165
B. Team WOD
IN TEAMS OF 3-4 PEOPLE 175/120 CAL BIKE *EVERY SWITCH, PERSON GETTING OFF BIKE MUST COMPLETE: 6 SA DEVILS PRESSES 12 YARD BEAR CRAWL SHUTTLE (12 F/W - 12 REV) *NEXT PERSON CAN BEGIN BIKING AS SOON AS 1ST DEVILS PRESS IS COMPLETED. THEN: 240/180 CAL ROW *EVERY SWITCH, PERSON GETTING OFF ROW MUST COMPLETE: OVER THE SHOULDER DBALL (LADIES = 6 @ 70/75) (MEN = 3 @ BLACK 150# OR 6 @ 100) 30 SECOND HANG FROM RIG *NEXT PERSON CAN BEGIN AS SOON AS 1ST DBALL IS COMPLETED. THEN: 175/120 CAL SKI *EVERY SWTICH, PERSON GETTING OFF SKI MUST COMPLETE: 15/10 SUPERMAN PUSH-UPS 30 SECOND HOLLOW HOLD *NEXT PERSON CAN BEGIN AFTER 1ST PUSH-UP IS COMPLETED *GOOD WORKOUT BUT I ADJUSTED THE WOMENS CALS. TEAMS OF 3 ARE SLOW FOR MEN. 35M CAP CAPPED OUT ONE TEAM.
*29:10 (Andy/Amy/BW)
