Training Session AM (7a)
A. Back Squats; 3x10
*225/255/285
B. Class WOD
NEW YEARS COUNTDOWN 9-8-7-6-5-4-3-2-1 POWER CLEANS (115/75) CHIN OVER BAR POGO BURPEES KB CLEAN AND JERKS (1.5/1) TRIPS REVERSE BEAR CRAWL (5 YARD TRIPS) *STARTING WITH AND EVERY 4M, COMPLETE 10 CAL BIKE/ROW SPRINT RX+ 10-1 C2B (135/95#)
*31:50 1. IN 2022, HAD TO DO F/W AND B/W WIDTH WISE ON THE TURF. THAT'S WHY TIMES WERE SO FAST. CLASS WAS TOO BIG. 2. PLAN ON USING BOTH RED AND BLUE SIDES NEXT YEAR FOR THIS WORKOUT.
Training Session AM (530a)
A. Mobility/Prep
B. Prehab/Crossover
C. DB Triplet
D. CrossFit Class
With a Partner:
20m Amrap:
"DAY DREAMER" W/A PARTNER YOU GO - I GO 20M AMRAP: 10 JERKS (135/85) 20 WALLBALLS (20/14) 300 YARD SHUTTLE (0-50-0 X3) 50 DU'S OR 8 BURPEES TO HIGH TARGET *4+7 (T.Sach) 1. SCORE IS ROUNDS + REPS 2. 1 REP FOR EVERY JERK/WB. 1 REP PER LAP OF SHUTTLE. 1 REP FOR DU'S.
Training Session (1020a)
Jiu Jitsu (2 Hours)
Training Session AM (830a)
A. Hang Squat Clean; 1,1,1,1,1
*280# For All
B. "Choice"
100 T2B
100 Cal Bike
100 Air Squats
*Partition As Desired
*12:17
Training Session (1p)
A. Class Progression (OHD Endurance)
30 Second DBL KB OHD Hold (1.5)
Rest 10 Seconds
12 Superman Push-Ups
Rest 10 Seconds
Max Reps Strict Press (95)
Rest 3m, x3
*26/25/21
*72 Reps
B. 3 Rounds
1 Lap FW/1 Lap FR/1 Lap OHD (1.5's For All)
3 Turkish Get-ups/Side (1.5)
10 Box Jumps (30)
15 T2B
30 DU's
*21:00
C. 5x5 Bench W/Chains
*115/135/165/175/175 Drop Set into 125x14
Training Session AM (545a)
A. Jess' Bodybuilding Workout
Glute Bridges/Squats/Shoulder Press/Fly's, Etc
Training Session AM (730a)
12 Days With Lucas
1. 12/6 CAL ROW/BIKE SPRINT
2. DEADLIFTS (275/145)
3. BURPEE BOX JUMPS (30/24)
4. T2B
5. SYNCHRO BAR FACING BURPEES
6. U/B THRUSTERS
7. TNG CLEAN AND JERKS
8. HEAVY WALLBALLS
9. C2B/CHIN OVER PULLUPS
10. PARTNER PUSHUP + HAND TAPS
11. PLYO LUNGES TO TARGET OR BIG LAP?
12. TRIPS REV BC (10 YARD TRIPS)
1. LOADING FOR RX (135/85)
*30:22
Training Session AM (1030a) Jiu Jitsu (90m)
Training Session (115p)
SuperSets:
A1. 6 Belt Squats + Banded Marches
A2. 10 Hang Muscle Clean and Press (95)
A3. 10 Bench
A4. 6/6 Landmine Push Press
*16m AMRAP
Then:
12 Cal Bike Sprints; Rest 2:30 B/W, x5
10 Second Sets
*Complete
Then:
Pick Back Up With Super Sets
*15m AMRAP
Training Session AM (530a)
A. Mobility/Prep
B. Prehab/Crossover
C. Back Extensions/DB Triplet
D. CrossFit Class
17m To Find Heavy Load
Squat Clean - Hang Squat Clean - 2 Front Squats
*255
Then:
12m AMRAP:
"Bells"
12 American Swings (1.5)
12 Goblet Squats
12 S/A Push Presses
*8+24
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Crossover/Mobility
B. DB Triplet/Prehab
C. CrossFit Class
With a 90 Second Clock Counting Down:
22 Cal Ski
Max Strict Press (95)
*26/24/25
Rest 4m, x3
15m EMOM
Min 1: 15 Cal Row
Min 2: 8/8 KB Push Press
Min 3: 2 Burpees + Max Cal Ski + 2 Burpees
*27/25/25/26/28
*131 Cals
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Box Squats; 6x4
*285/285/285/305/325
B. Team WOD
TEAMS OF 4 PART A: 5M MAX CAL BIKE 1. ONLY 1 TIME ON BIKE PER PERSON 2. PERSON GETTING OFF BIKE MUST COMPLETE 8 SLAMBALLS BEFORE NEXT PERSON BEGINS. 3. FINAL ATHLETE MUST COMPLETE 8 SLAMBALLS BEFORE TIME RUNS OUT OR 10 CAL PENALTY. 4. FOR EVERY SECOND BEHIND LEADERS, THAT IS THE PENALTY SERVED BEFORE STARTING PART C. REST 2M PART B: 10M AMRAP: 15/10 CAL ROW 8 T2B OR BURPEES TO TARGET PERSON FINISHING ROW MUST COMPLETE 8 T2B 1. FOR EVERY CALORIE BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 2M PART C (15M CAP) 3 ROUNDS FOR TIME: 400/300M SKI 10 SYNCHRO BURPEE LUNGES (ALL) 20 SYNCHRO AMERICAN SWINGS (RED/BLUE) (3 PEOPLE) 30 SYNCHRO Z-PRESS (45/35) (2 PEOPLE)
*14:31 (Last Place)(Steve Swift/Ryan/Milton) 1. BOTH TIME PENALTIES APPLIED TO EACH TEAM BEFORE BEGINNING PART C. 2. WINNER OF PART C WINS THE WORKOUT.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Rehab
C. DB Triplet/Back Extensions
D. CrossFit Class
With A Partner:
18m Amrap:
20/12 Cal Bike
+
10 Burpees To High Target
15 DB Snatches
20 Yard Plate Push
40 Du's
*1 Partner does bike and then switches and picks up where the other partner left off.
*8 Rounds With Nate
+ Accessory Work
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (1p)
Tested Throwdown Workout
8m You Go - I Go
10 Cal Row
20 Yard PP Shuttle (10 F/W - 10 B/W)
*13+10 (W/Nate)
Bench; 10-1
*155-175-195-215-235-255-275-285-255-255
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Prehab
C. Back Ext/DB Triplet
D. CrossFit Class
4 Rounds Each For Time:
16 Cal Row
12/9/6/3 DL
*205/235/265/295
*2:49
Rest 8m
"Rowan County"
16m AMRAP:
100m Row
1 Over The Bar Burpee
1 PC (225)
200m Row
2 Over The Bar Burpee
2 PC (225)
300m Row
3 Over The Bar Burpee
3 PC (225)
400m Row
4 Over The Bar Burpee
4 PC (225)
500m Row
5 Over The Bar Burpee
5 PC (225)
600m Row
6 Over The Bar Burpee
6 PC (225)
700m Row
7 Over the Bar Burpee
7 PC (225)
*6+18 Reps (4/7 PC)
Training Session AM (1045a)
Jiu Jitsu (2:15)
Training Session AM (7a)
A. Mobility/Prep
B. Back Squats; 20-16-12-8-4
*225/245/265/285/325
C. TeamWOD
ON THE 4M FOR 32 MINUTES 2M MAX CAL BIKE/SKI/ROW/RUN THEN IN REMAINING TIME MUST COMPLETE: 6 SYNCHRO BURPEES (STANDING ONLY - NO JUMP - ALL) 12 SYNCHRO SEATED PLATE TO OHD (3 PEOPLE WORKING) 18 HEAVY SLAMBALLS (50/30) 1. SCORE IS TOTAL CALS/TRIPS FOR 8 ROUNDS. 2. IF UNABLE TO FINISH 6/12/18 WITHIN THE 4M WINDOW, CALS FOR THAT ROUND = 0 3. PLATE WEIGHTS (55/45/35) - (35/35/25) 4. RUN IS 20 YARD TRIPS.
*471 Reps (BW/James/Marty/Milton)
Training Session AM (530a)
A. Crossover/Prep
B. Prehab
C. Back Ext/DB Triplet
D. CrossFit Class
18m Accessory Work
+
"Hell On Wheels"
20 Thrusters @ 115
40 Cal Bike
20 Thrusters @ 115
*3:31
Training Session AM (1030a)
Jiu Jitsu (90m)
