30 November

Training Session (1045a)

Jiu Jitsu (2 Hours)

29 November

Training Session (130p)

A. For Time:
10 Rounds:
10 Bench @ 185#
10 Cal Arms Only Ski (Damper 10)
*18:38


B. Speedwork with Reagan

C. Front Squat Tempo; 32X1; 4 Reps
*185/205/235/235

28 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover/Prehab

C. Back Ext/DB Triplet

D. CrossFit Class

"The Mountain Retest"
5 DL - 4 HPC - 3 FS - 2 S2O - 1 Thruster
*205/215/225

+

"Castlebrook"
12m Amrap:
4 PC @ 185#
8 T2B
12 WB (20)
*9+2 Reps

Training Session AM (1040a)

Jiu Jitsu (2 Hours)

26 November

Training Session (7a)

A. Back Squats; 5x5
*185/235/285/315/335

B. Jiu Jitsu (90m)

25 November

Training Session (1030a)

Jiu Jitsu (2:15)

24 November

Training Session (1030a)

"FRIED TURKEY" 100/75 CAL BIKE/SKI 750M/600M ROW 30 C&J (155/95) 30 SYNCHRONIZED POGO BFB 80/50 CAL BIKE/SKI 1,500/1K ROW 20 C&J (185/115) 20 SYNCHRONIZED POGO BFB 60/35 BIKE/SKI 2K/1,500M ROW 10 C&J (205/125) 10 SYNCHRONIZED POGO BFB

*48:55 (Andy) 1. IF SCALING LOADS, PICK ONE WEIGHT AND USE IT FOR ALL 3 ROUNDS. 2. TEAMS OF 3 OR 4 3. CO-ED TEAMS DO 80/60/40 CALS AND MENS ROW DISTANCES. 4. SYNCHRO BFB IS EVERYONE WORKING.

23 November

Training Session (12p)

Did Noon Class Workout

A. Bench Press; 4x8
*225/250/260/265

B. "Grimey"
16m Amrap:
20 Cal Ski
30 T2B
40 Yard Plate Push Shuttle (10-10/x2)
50 KBS (1.5) Russian
100 Du's
*2+54 (Finished PP Shuttle in 3rd Round)

22 November

Training Session (130p)

Workout With Reagan

Power Cleans - Bench - Triceps

21 November

Training Session AM (530a)

A. Mobility/Prep

B. Back Work

C. DB Triplet/Back Extensions

D. Crossover/Prehab

E. CrossFit Class

Shuttle Runs x4 (Progressive)
*3 W/50# Ball and SB @ Each Turn
*0-10-0-30-0-50
*Complete

Then: 

"Jackie"

For Time:
1k Row
50 Thrusters (45)
30 Pullups
*3:39 (10 Seconds Off From 5 Years Ago)
*U/B Pullups (1:44 Row)

Training Session (1045a)

Jiu Jitsu (2 Hours)

19 November

Training Session (630a)

A. Mobility/Prep

B. Arch Work

C. Back Squats; Banded Doubles
*135/165/195/225/255/285/315

D. Class Workout

WORKOUT 1: FOR TIME (16M CAP) 30-25-20-15-10-5 DBL KB PUSH-PRESS (1.5/1) BIKE CALS (LEGS ONLY) *AFTER EVERY ROUND AND TO FINISH WORKOUT, COMPLETE SB SHUTTLE 1. LADIES CALS ARE 20-20-10-10-5-5 2. SB SHUTTLE IS 25 OUT AND BACK X6 3. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH AN 16M CLOCK COUNTING DOWN ROW 2K/1,650M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO WB (2 WORKING) 30 T2B 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW *2+25 Yard Rev BC 1. CAN ONLY SWITCH AT HALFWAY ON REV BC

*Jerry/James *Last Place:)

18 November

Training Session AM (520a)

A. Mobility/Prep

B. Back Bend Work

C. Crossover

D. DB Triplet

E. ēvoFIT

30m Amrap W/Team of 3
500m Ski
9 Synchro Burplunges
15 WB 
21 Push-Ups

300m Run
Repeat But Add 250m Ski Until Finishing 1500m Ski
*Finished Round of 1500 but didn't finish run. 

Training Session (1030a)

Jiu Jitsu (90m)

16 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

15 November

Training Session (115p)

Every Minute On The Minute For 40 Minutes

Min 1: 10 Cal Arms Only Ski Or Bike Erg Sprint

Min 2: 8 Hang Muscle Clean and Press

Min 3: 12 DB Bench (70#)

Min 4: 8/8 S/A Landmine Strict Press (45#)

Min 5: Rest

*Complete (64 HMC - 96 DB Bench - 128 LM)

14 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover/Prehab

C. Back Ext/DB Triplet

D. CrossFit Class

Tempo Front Squats @ 34X1; 3x3
*195/215/235

Right Into 

8 Jump Squats To Target
*Complete

+

"Bad Decisions"
16m EMOM
Min 1: 10 Cal Row
Min 2: Max Reps Plated G2O (45)
Min 3: 10 Cal Ski
Min 4: Max Burpees To High Target
*28/13 - 28/13 - 27/14 - 28/17
*165 Reps
*Row Increases by 2 Cals Each Round

Training Session AM (1045a)

Jiu Jitsu (90m)

12 November

Training Session AM (630a)

A. Squat Drop Sets
4 Reps Heavy
Into
8 Reps Light 
*235/135 - 265/135 - 295/135 - 330/135

Training Session AM (945a)

Jiu Jitsu (2 Hours)

11 November

Training Session AM (530a)

A. Mobility/Prehab

B. Crossover

C. Back Ext/DB Triplet

D. Rev Hypers

E. Class Workout

Not For Time:

A1. Max Inverted Ring Rows
Into
A2. Max Push-Ups
*10/30 - 10/25 - 10/20

B. 2x20 Abmats

C. 2x15 Plated G2O W/2 Sec Pause OHD

*Complete

Every 2m For 16:00
Even: 40 Yard Plate Push
+
Max Cal Bike

Odd: 8 DL (275)
+
Max T2B
*150 Reps (85 T2B - 65 Cals)

Training Session (1030a)

Jiu Jitsu

9 November

Training Session (1040a)

Jiu Jitsu (2 Hours)

8 November

Training Session (115p)

A. Clean and Jerks; 6x2
*230 For All

B. Banded Push Press; 6x2
*155+ Bands

C1. Bench; 6 Reps
C2. Incline DB; 8 Reps
C3. Decline Push-ups; 10 Reps
*215/215/235 - 70 For All
Rest 3m, x3

D1. BB Lean Thrus; 6 Reps
D2. DB Tricep Ext; 8 Reps
D3. Banded Pressdowns; 20 Reps
Rest 3m, x2

7 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover/Rehab

C. DB Triplet/Back Extensions

D. CrossFit Class

3 Rounds Each For Reps:
75 Second Clock
17 Cal Row (Damper 10)
Max DBL KB FS In Remaining Time (1.5)
Rest 4m B/W
*17/18/20
*55 Reps

Then: 

3 Rounds Each For Time:
10 SDLHP (115)
10 OTB Burpees
10 Cal Row
Rest 3m B/W Rounds
*:58 - :58 - :54
*2:50

Training Session AM (1040a)

Jiu Jitsu (2 hours)

5 November

Training Session AM (645a)

A. Mobility/Prep

B. Build To Heavy Squat Clean Double (1.1)
*155/175/195/215/235/255/275

C. Class Workout

32M AMRAP: 10 YARD BURPEE BROAD JUMP (10/5 CAL SKI/ROW) 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (15/10 CAL SKI/ROW) 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (20/15 CAL SKI/ROW) 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (25/20 CAL SKI/ROW) 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (30/20 CAL SKI/ROW) 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (35/20 CAL SKI/ROW) 70 PLATED HALOS 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (40/20 CAL SKI/ROW) *1+23 Seated Plate To OHD

4 November

Training Session AM (530a)


A. Mobility/Prep

B. Crossover/Prehab

C. Back Extensions/DB Triplet

D. CrossFit Class

16m EMOM

Min 1: 8 Box Get-Overs (40")
Min 2: 12 T2B
Min 3: 16 DB Snatch (50#)
Min 4: 16 Du's + Max Cal Bike
*25/17/18/25 = 85 Cals

Accessory Work
A. Turkish Get-Ups
B. OHD S/A Carries
C. Couch Stretch
D. Bicep Curls + Skull Crushers
*Complete

Training Session AM (1030a)

Jiu Jitsu 

2 November

Training Session (1040a)


Jiu Jitsu (2:20)