30 December

Training Session (8a)

30m Hill Run
+
8m Hill Sprints

+

30-25-20-15-10-5
Synchro Push-Ups (-3)
Synchro Squats

27 December

Training Session (1030a)

Jiu Jitsu (90m)

26 December

Training Session (730a)

Birthday Workout With Jess

2 Hours Of Body Building....Too much to include everything:)

23 December

Training Session AM (730a)


A. Box Squats; 5 Reps
*95/145/195/245/295/325/Drop Set Triples Back To 95#



Training Session AM (10a)

Jiu Jitsu (2 Hours)

22 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Work

E. CrossFit Class

Tested Comp Workouts

12m Amrap:
12 Cal Row
12 Synchro Push-ups
6 Lap Shuttle Run
*8+19 Reps

Rest 12m 

12m Amrap:
12 Cal Legs Only Bike
1 Complex (5 DL - 4 HSC - 3 S2O)
*165 x 10 Complexes


Training Session (1045a)

Jiu Jitsu (2 Hours)

20 December

Training Session (1030a)


Jiu Jitsu (2 Hours)

19 December

Training Session (130p)

A. Build Quickly To 8RM Bench
*270#

B. Incline DB; 4 Regular - 3 Tempo (3 Down-3 Hold) - 4 Regular
*70/90/90

C1. 16 Cal Bike Erg Sprint; Standing
NO REST
C2. 12 Banded Military Bench
NO REST
C3. 30 Second Banded KB Bench Hold
*Rest 3m, x3

D1. 10 Cal Ski Sprint
No Rest
D2. 10 Dips
No Rest
D3. Cable Tricep Couplet
*Rest 3m, x3

E. Core Work; 2 Sets Plank DB On Benches

F1. 30 Plated Skull Crushers
No Rest
F2. 30 Synchro Push-Ups (-3)
*Rest 2m, x2

18 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Raises

D. DB Triplet

E. CrossFit

2m Clock
Max TnG C&J (95)
+
Cal Row
+
Over the Rower Burpees
*13/13/14


+


"SNAKE BIT"

7 ROUNDS:

3 CLEAN AND JERKS (185/115)
50 DU'S
*7:12

1. SCALE NUMBER OF DU'S BEFORE SCALING THE MOVEMENT.

2. IF NO DU'S, CHOOSE 1 OF THE FOLLOWING TO COMPLETE EACH ROUND INSTEAD. CAN'T USE SAME SCALE BACK TO BACK ROUNDS. CAN REMAIN RX IF ABLE TO COMPLETE.
- 5 FRONT SQUATS (LOAD USED FOR WORKOUT)
- 7 BURPEES TO HIGH TARGET
- 30 SECOND HEAVY BEAR HUG HOLD (100/70 OR 75 FOR LADIES)
- 12 JUMP SQUATS TO HIGH TARGET (MUST BE TNG)
- 120 SINGLES

3. 18M CAP

Training Session (1050a)

Jiu Jitsu (2 Hours)

15 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Work

D. CrossFit Class

Back Squat; 6x3
*Built To Quick 305#

+

"Hell On Wheels"
20 Thrusters (115)
40 Cal Bike
20 Thrusters (115)
*3:31 (Same Time As Last Year)

13 December

Training Session (1020a)

Jiu Jitsu (2:15)

12 December

Training Session (130p)

A1. Banded Bench Hold; 60 Seconds
A2. Banded Upright Bench Press; 8-12 Reps
*Rest 2m, x3-4 Sets

B1. Incline DB Piston Press; 20 Reps
No Rest
B2. Single DB Press; 12 Reps
*Rest 2m, x3

C1. Bench Dips; 45#
No Rest
C2. Tricep Couplet
*Rest 2m, x3

D. 200 Wide Pulls (Team of 4)

E. Plated Skulls + Synchro Push-Ups

11 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Work

D. DB Triplet

CrossFit Class

"WINTER IS COMING"

WITH A 90 SECOND CLOCK COUNTING DOWN

22/15 CAL SKI
MAX REPS PRESS (95/55)
*25/27/30

REST 4M, X3

1. SCORE IS TOTAL NUMBER OF STRICT PRESSES COMPLETED.

+

"MIDLINE HUSTLE"

EVERY 2M FOR 16M

0:00 - 2:00
40 YARD PLATE PUSH SHUTTLE (10 F/W - 10 REV) X2
MAX CAL BIKE

2:00 - 4:00
8 DL (275/155)
MAX REPS T2B

*Can't Remember...Not Good Though

1. SCORE IS TOTAL CALS + T2B

2. STAGGER HALF THE GROUP TO START ON WINDOW 1 AND OTHER HALF TO START ON WINDOW 2. SHARE BARS.

3. PLATE PUSH CAN BE 10 YARD TRIPS TO ACCOMMODATE BIGGER CLASSES. 2 GRIDS.

Training Session (1030a)

Jiu Jitsu (2 Hours)

9 December

Training Session (7a)


A1. Skull Crushers (55/55/75) x30
A2. Synchro Push-ups (30/25/20)
*Complete

B. RFE Split Squats (95# x6/Side)
Rest 3m, x2

C. 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 2 CALS BEHIND LEADERS, 1 SECOND PENALTY SERVED BEFORE STARTING PART B. REST 2M PART B: 10M AMRAP: 17/12 CAL ROW 8 T2B OR BURPEES TO TARGET PERSON FINISHING ROW MUST COMPLETE 1ST T2B 1. FOR EVERY 2 CALORIE/REPS BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 2M PART C (15M CAP) 3 ROUNDS FOR TIME: BIG LAP RUN (ALL) 10 SYNCHRO PLYO LUNGES (3/4) 20 SYNCHRO AMERICAN SWINGS (WHITE/RED/RED) (RED/BLUE/BLUE) (3/4) 30 SYNCHRO Z-PRESS (45/35) (2 PEOPLE)

(Jeffrey/Ryan/Steve/Milton) 1. WINNER OF PART C WINS THE WORKOUT.

8 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Riases

E. CrossFit Class

3 Sets:
3 Front Squats
Rest 10 Seconds
6 Back Squats
*195/225/255

+

With A Partner:
18 Cal Bike
+
Amrap:
4 BMU
8 Hang Squat Cleans (135)
12 Box Jump Overs
16 T2B
*5+10 Reps (Steve Roberts)




Training Session (1015a)

Jiu Jitsu (1 Hour)

6 December

Training Session (1030a)

Jiu Jitsu (2 Hours)

5 December

Training Session (130p)

A. Bench; 10x10 @ 225#
*Complete

B. Incline DB Bench; 5x10
*70

C1. Dips; 8
C2. Cable Tricep Couplet
*Rest 2m, x3

D. Wide Pulls; 160 As Team Of 4
*Complete

E. Push-ups

4 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Raises

E. CrossFit Class

Every 4m For 16m
20 Cal Row
12/9/6/3 Deadlifts
*205/235/265/295
*Deadstop

+

16m Amrap:
"Rowan County"
100m Row
1 Over The Bar burpee
1 Power Clean
200m Row - 2 - 2
300m Row - 3 - 3
etc. 
*6+5 (500m Row)


Training Session AM (1030a)

Jiu Jitsu (2 Hours)

2 December

Training Session (7a)

A. Back Squats; 4x6
*Built To 325

Progressive Sprints; 100 Yards
*10 Sets

Training Session (10a)

Jiu Jitsu (90m)

1 December

Training Session AM (530a)

A. Crossover/Mobility

B. Tibs

C. DB Triplet

D. CrossFit Class

15m Accessory Amrap:
-1 Lap F/W
-45 Sec BH Holds
-60 Second Hang
-5 DragonFlies
*2 Rounds

+

20m EMOM
Min 1: 15 Heavy American Swings
Min 2: 12 Goblet Squats (1.5)
Min 3: 9 Burpees To High Target
Min 4: 6 T2B + Max DB Snatches (50)
*20/20/20/20/22
*102 Reps



Training Session AM (1045a)

Jiu Jitsu (90m)

29 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

28 November

Training Session (130p)

A. Banded Bench; 4x10

B. Incline DB S/A Tempo; 5/Side @ 33X3
*55/70/90

C. 175 Dips (Team of 4)

D. Cable Tricep Super Set; 3 Sets; 12/8

E. 30/30/30 Plated Skulls (55)
Into
30/25/20 Synchro Push-Ups (-3)

27 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Every 4m For 16m
35 Cal Bike/Ski (Alternate)
4 Thrusters
6 S2O
8 PC
*155 (Complete)

+

15m Amrap:
2-4-6-8-10-12-14-16-18...
Thrusters
Wallballs
Cals Bike/Ski (Alternate)
*14+6 Rx+

(135/95) Rx+
(115/75) Rx



Training Session AM (1030a)

Jiu Jitsu (90m)

25 November

Training Session (AM) 7a

A1. Front Squats; 3 Reps
A2. Back Squats; 3 Reps
*115/145/175/205/235/235

B. CrossFit Class WOD

WITH A TEAM OF 4: WITH A 6M CLOCK COUNTING DOWN: 35/26 CAL SKI 35 OVER THE LINE WALLBALS (20/14) 35 YARD PLATE PUSH (90/45) 35 SYNCHRO KBS (2/1.5) *1 HEAVY - 1 REGULAR KB FOR SYNCHRO 35 SYNCHRO PUSH-UPS (2 WORKING) W/WHATEVER TIME IS LEFT 1 BURPEE PULL-UP = 1 REP 1 BURPEE BOX JUMP (30/24) = 1 REP 1 OVER THE SHOULDER D-BALL = 2 REPS (100/75) *MUST PICK ONE TO COMPLETE EACH ROUND. CAN CHANGE FROM ROUND TO ROUND BUT NOT WITHIN THE ROUND. REST 1M, X5 ROUNDS 1. KBS ARE RUSSIAN 2. SCORE IS TOTAL REPS FOR THE 5 ROUNDS. 3. WALLBALLS ARE DONE ON HSPU WALL FOR MEN. MUST CLEAR THE LINE. LADIES USE 10 FOOT MENS TARGETS ON THE RIG. 4. PLATE PUSH IS 12-30 AND BACK.

(Steve - James - Brent - Ryan)

24 November

Training Session (10a)

Jiu Jitsu (2 Hours)

23 November

Training Session (7a)

"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 *41:30 (Ryan) 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.

22 November

Training Session (430p)


Jiu Jitsu (90m)

21 November

Training Session (130p)

A. S/A DB Incline Bench; 10 Reps
*55/70/90/90

B. 100 Dips (Team Of 3)
*Every Break - Buy Back In With 10 Heavy Cable Pressdowns

C. 10-9-8-7-6-5-4-3-2-1
*225/235/245/255/265/275/285/295/305/315
**Any Misses = 10 Cal Bike Sprint and Then Immediately Back To Bench
*Complete - Barely No Misses....

D1. 30-30-30-30 
Plated Skull Crushers (55)
D2. 30-25-20-15 
Synchro Push-Ups (-3)
*Complete

E. 200 Wide Pulls (Group of 4)
*Complete

20 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Power Day
-Banded Sprints
-Heavy Slamballs
-Tall Box Jumps
-OHD MB Throws

+

16m AMRAP 
"Salty"
10 Tall Box Jumps
20 Cal Ski (I rowed)
30 Yard Walking Lunges
40 Heavy Russian Swings
80 DU's (I did 15 Wide Pulls - Tweaked Calf Sprinting)
*2+12 Swings



Training Session (1030a)

Jiu Jitsu (2 Hours)

18 November

Training Session (7a)


A. Back Squats; 4x6
*225/255/275/275

B. TeamWOD

FOR TOTAL CALS TEAMS OF 3 0:00 - 10:00 P1: MAX CAL BIKE P2: 10 BURPEE PULLUPS + 10 HEAVY SLAMBALLS P3: REST 10:00 - 20:00 P1: MAX CAL SKI P2: 15 YARD BURPEE BROAD JUMP + 15 WALLBALLS P3: REST 20:00 - 30:00 P1: MAX CAL ROW P2: 20 SWITCH LUNGES + 20 SQUATS P3: REST Training Session (10a) Jiu Jitsu (2 hours)

17 November

Training Session AM (520a)

A. Crossover/Mobility

B. DB Triplet

C. CrossFit Class

3 Rounds:
30 Cal Row
30 Push-ups

Rest 3m 

3 Rounds:
30 Cal Bike
20 T2B

Rest 3m

3 Rounds
30 Yard Plate Push
5 Bar Muscle-Ups
*25:34

+

10m Core Work



Training Session (1030a)

Jiu Jitsu (2 Hours)

15 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

14 November

Training Session (130p)

A1. 20 Cal Bike Erg Sprint
A2. Block C&J; 10/11/9/8
A3. Plated Skull Crushers + Presses; 15/15
A4. Max Reps Bench @ 185; 10/14/12/12
Rest 3m, x4

B. Tempo DB Incline @ 3333; 5 Reps
Rest 3m, x3

C. Dynamic Banded Bench; 12 Reps
*Rest 2:30, x4

D. Wide Pulls; 200 As Team of 4
*Complete

13 November

Training Session (515a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

1 HPC + 3 Tempo FS (33X3)
*155/185/185/185

+

"Jackie"
*5:40

Training Session (1030a)

Jiu Jitsu (2 Hours)

11 November

Training Session (7a)

A. Back Squats; 5x5
*255/255/255/285/285

Training Session (10a)

Jiu Jitsu (2 Hours)

10 November

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

18m Amrap Ladder:

5-10-15-20-25-30-35
Push Press (115)
American Swings (1.5)
High Pulls (1.5)
Over the Box Jumps (24)
*40 Du's after each round
*25 + 67 (7 High Pulls in Round of 30)

+

Ginny's Core



Training Session (1030a)

Jiu Jitsu (90m)

8 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

7 November

Training Session (130p)

A1. DB Incline Bench; 8-12 Reps
*70/90/90/90

A2. Dips; 8-12 Reps
*8/8/8/8


B. 100 Banded Pressdowns
*Complete

C1. SA DB Flat Bench W/Oppositte Hold; 8-12 Reps
*90/90/90

C2. Cable Fly's; 8-12 Reps
*Complete

D. Banded Dynamic BB Press; 10-12 Reps
*Complete

E. Wide Pulls
*5/5/5/5/5/5/21/10/5 (66 Reps)

6 November

Training Session AM (515a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. With a 75 Second Clock Counting Down
19 Cal Row
Max DBL KB Front Squats
Rest 4m, x3
*18/18/19

+

"DR. STRANGE" 21-15-9 HANG POWER CLEAN (135/85) BURPEE TO HIGH TARGET CASH-OUT 1K/850M ROW *8:42 1. CAP IS 16M. 1 SECOND PENALTY FOR EVERY 10 YARDS SHORT.

Training Session (1030a) Jiu Jitsu (2:30)

4 November

Training Session (7a)

Arms

+

Partner Workout (Aggie)

32M AMRAP: 10 YARD SYNCHRO BURPEE BROAD JUMP (15/10 CAL BIKE/ROW) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (20/15 CAL BIKE/ROW) 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (25/20 CAL BIKE/ROW) 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (30/20 CAL BIKE/ROW) 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (35/20 CAL BIKE/ROW) 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (40/25 CAL BIKE/ROW) 70 PLATED HALOS (55/35) 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (50/30 CAL BIKE/ROW)

3 November

Training Session AM (5a)

A. Crossover

B. Mobility

C. DB Triplet

D. CrossFit Class

"Run And Gun"

(7)1m - Rounds
3 Thrusters (185#)
60 Yard Shuttle
Max Push-Ups
Rest 2m, x7
*197 Push - Ups

Core By Ginny



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

1 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

31 October

Training Session (130p)

A. Bench; 10-8-6-4-2
*245/255/265/275/285

B. 100 Reps As Team of 4 @ 145
*35

C. 150 Reps As Team of 4 @ 95
*35

D. Incline DB; 15-10-5 (30/20/10 Single DB Press)
*70/70

E. Flat Fly's; 2x12

F. 30-25-20 Synchro Push-ups (-3)
20-15-10 Wide Pulls
*Complete

30 October

Training Session AM (530a)

A. Moblity/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

Find Heaviest Load

Power Clean and Jerk (5s OHD)
+
Front Squat (5s Bottom)
+
Thruster (5s OHD)
+
Front Rack (10 Seconds)
*220


+


12m To Find Max Clean and Jerk (Power)
*270

+

6m Max Reps @ 80%
*10 Reps (Knee and Bicep Not Right)

Training Session (10a)

Jiu Jitsu (2:30 Hours)

28 October

Training Session AM (630a)

A. Tricep/Arms

B. Squats; 5x3 (3 Seconds At Bottom)
*235

Training Session AM (10a)

Jiu Jitsu (2 Hours)

27 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"Jolly Rancher 2.0"

100 Du's
80 Walking Lunges
60 American Swings (1.5/1)
40 DL (185)
400m Run (20 Cal Bike)
*1+58 Swings (DL Crushed me, 5's)


Ginny's Core Workout



Training Session AM (1030a)

Jiu Jitsu (3 Hours)

25 October

Training Session (1030a)

Jiu Jitsu (2 Hours)

24 October

Training Session (130p)

A. 
30-30-30 
Plated Skull Crushers
30-25-20 
Push-Ups (-3)
*Complete

B. Incline DB (5 SA + hold/5 Regular/10 Piston)
*60/70/90

C. Bench; 50 Reps (215/185/155/135/115)
15/20/28/40/50

D. Bicep Finisher
10-1 Plated Curls + OHD Hold (Team of 4)
*Complete (1-Up Every Break)

24 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Squat Cleans (Light)

+

"Pennywise"
60 Cal Row
30 Burpees To High Target
*3:38 (3:19 Best)

Training Session AM (1030a)

Jiu Jitsu (2 hours)

21 October

Training Session (7a)

A. Arm Pump

30-25-20-15
Push-Ups + Plated Skull Crushers
20-15-10-5
Wide Pulls
*Complete

+

700 Push-ups as Group of 7
*Complete

Team WOD

0:00 - 5:00 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) 25/15 CAL BIKE 5:00 - 10:00 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 10:00 - 15:00 500M/425M ROW 15 BOX JUMPS (30/24) 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 15:00 - 20:00 15 BOX JUMPS (30/24) 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 20:00 - 25:00 25/15 CAL BIKE 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) 25:00 - 30:00 50 YARD PLATE PUSH (45) 15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1) 500M/425M ROW 15 BOX JUMPS (30/24) MAX CALS AIR BIKE AS TIE-BREAKER *94 Cals 1. TEAMS OF 3-4 2. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 3. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL.

20 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"Attrition"

0:00 - 7:00
5 Rounds of "Cindy" For Time

7:00 - 9:00
30 Cal Bike Sprint For Time

9:00 - 16:00
5 Rounds of "Cindy" For Time

16:00 - 18:00
20 Cal Bike Sprint For Time

*7:03 (3:07/:22/3:11/:15)



Training Session (1030a)

Jiu Jitsu (2 Hours)

18 October

Training Session (1030a)


Jiu Jitsu (90m)

17 October

Training Session (115p)

A. DB Bench; 3 Seconds Down - 2 Seconds At Bottom; 10 Reps
*60/70/90

B1. 20 Plated Skull Crushers (55)
B2. 20 Push-ups
*Rest 2m, x3

C. BB Bench; Speed Doubles
*235 (6 Sets of 2 then pyramid to 5 and back down)

D. Wide Pulls; 10-1
*Complete

16 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFti Class

With a 60 Second Clock Counting Down
12 Cal Bike
3 Front Squats
Rest 4m, x3
*Score is lightest load used
*225

Then: 

"The Sherpa"
5 American Swings (1.5)
5 OTB Jumps (24)
1 Bar Muscle-Up
10 Swings
10 OTB Jumps
2 BMU
15/15/3 - 20/20/4 - 25/25/5 - 30/30/6 - 35/35/7
*30+59 Reps



Training Session (1030a)

Jiu Jitsu (90m)

14 October

Training Session AM (7a)

A. Knees Over Toes

B. Back Squat; 5x5
*195/245/275/305/325

C. 10-1 Wide Pulls
*Complete

Training Session AM (950a)

Jiu Jitsu (90m)

13 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"Diva"

0-12:00

1 Round
800m Run
30 American Swings (2)
30 Pullups
+
Max Power Clean in Remaining Time (265#)

12:00 - 13:00
Rest

13:00 - ?
2 Rounds:
400m Run
1 Round "DT"

*17:22

+

"Fix Your Core With Ginny Moore"

11 October

Training Session (1040a)

Jiu Jitsu (2 Hours)

10 October

Training Session (115p)

A1. Seated Ski Erg; 10 Cal Sprint
A2. EZ Curl Upright Row + Chains; 10 Reps
A3. Plate Raises; 10 Reps
Rest 3m, x3

B. 2k Seated Ski For Time (Steve/Aggie/DP/BW)
*7:29

C. SA DB Bench + Oppositte Hold
*70/90/90 (10 Reps/Arm)
*Rest 3m, x3

D. DB Incline Bench; 20 Reps
*70/90

E. Bicep Curls/Tib Raises

9 October

Training Session AM (530a)

A. Crossover/Mobility

B. DB Triplet

C. CrossFit Class

Deadlift; 3x5
*235/265/265

+

"Gladiator"
With a Partner
16m Amrap:
50 Yard Plate Push Buy-In Each
Then: 
3 DB Snatch
3 T2B
15 DU's
6/6/30
9/9/45
12/12/60
15/15/90
18/18/120
21/21/150
24/24/180
27/27/210
*24+21 With Aggie



Training Session (1050a)

Jiu Jitsu (90m)

7 October

Training Session (7a)

A. Arms/Back

B. Knee Sore From Friday

No Jiu Jitsu

6 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

"Gripster"
15m Amrap
10 Pullups
1 Clean and Jerk (205)
10 Pullups
2 C&J
10 Pullups
3 C&J
....
Finished Round of 9 C&J (45 Reps)


+


Core Work By Ginny



Training Session (1030a)

Jiu Jitsu (90m)

4 October

Training Session (1040a)

Jiu Jitsu (90m)

3 October

Training Session (130p)

The Giant Set

A1. 10 Bench @ 215#
A2. 10 Wide Pulls
A3. 10 Incline Bench @ 155#
A4. 10 Pulls On Rower (Damper 10) For Distance)
A5. Seated KB Military Press (1.5)
A6. KB Rows (10/Arm)
Rest 4m,x3

B. Max Reps @ 145 Bench
*42

C. Max Push-ups
*30

2 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. CrossFit Class

4x4 Push Press + 5 Sec Hold Overhead
*215

+

"Flyweight"
3 RFT
75 Du's
30 Thrusters (45)
20 T2B
20 DB Snatch (50)
*12:15



Training Session (1040a)

Jiu Jitsu (2 Hours)

30 September

Training Session AM (7a)

A. Squat; Triples
*Built To 305# Quickly

B. Team WOD (Aggie/BW/AW)

27-21-15-9
Bike Cals
NSQ Wallballs (20)

400m Run

21-15-9
Row Cals
DBL KB Thrusters

400m Run

15-12-9-6
Bike Cals
Burpee Broad Jump Trips (5 Yards)

400m Run

Then: 

Strict Press; 4x6
*75/105/135/165

29 September

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

"Speedboat"

With a Partner:
2k Row
Then:
AMRAP

"DT"
+
10 Pullups
20 Push-ups
30 Synchro Squats
*10+2
(Aggie)




Training Session (1030a)


Jiu Jitsu (2 Hours)

27 September

Training Session (1040a)

Jiu Jitsu (2 Hours)

26 September

Training Session (130p)

A. Build To Heavy 5 On Bench
*285

B. Every 3m Until 160 Reps Completed (Josh/Aggie/Me)
10 Cal Arms Only Ski
5 Wide Pulls
Max Reps @ 205#
*8 Rounds

C. Pullovers; 10 Reps
Rest 2m, x2

D. 200 Rep Cable Pressdown Drop Set
*Complete

25 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"The Standard"

WITH A 35M CLOCK COUNTING DOWN: 100/65 CAL ROW OR BIKE PINK LOOP + 2 HILLS 100/65 CAL ROW OR BIKE W/TIME REMAINING COMPLETE AMRAP: 5 BURPEES TO TARGET 10 T2B 15 WALLBALLS (20/14) *6+27 1. PINK LOOP + 2 IS THE PINK LOOP BUT AT THE TOP OF THE BIG HILL, TURN AROUND AND RUN BACK DOWN, THEN COMPLETE A HILL SPRINT TO THE TOP OF THE HILL. RUN/WALK BACK TO THE BOTTOM AND COMPLETE A 2ND HILL SPRINT, AFTER THE 2ND HILL SPRINT, CONTINUE BACK TO THE GYM. 2. SCORE IS ROUNDS AND REPS OF THE 5/10/15. 3. IF YOU ROW FIRST, BIKE SECOND AND VICE VERSA. 4. IF YOU DID THIS INCORRECTLY THE FIRST TIME, REPEAT IT THE SAME WAY FOR THE RETEST I.E. HILLS. SAME ORDER FOR BIKE AND ROW.

Training Session (1040a) Jiu Jitsu (2 Hours)

24 September

Training Session (2p)

Jiu Jitsu (1 Hour)

23 September

Training Session AM (7a)

A. Box Squats; Doubles
*95/145/195/245/275/305/335

B. Team WOD

IN TEAMS OF 4: 16M AMRAP: 10/20/30 CAL BIKE AGILITY RUN 10/20/30 CAL ROW AGILITY RUN 10/20/30 CAL SKI AGILITY RUN *30+0 (Andy/Aggie/Amy) 1. LADIES CALS ARE 10/15/20. 2. CAN BEGIN WORKING WHEN FIRST PERSON IS BACK FROM RUN BUT CAN'T LEAVE ON ANOTHER RUN IF SOMEONE ISN'T BACK FROM PREVIOUS RUN. 16M EMOM: MIN 1: 16 SYNCHRO BURPEES TO A TARGET (2 WORKING AT SAME TIME) MIN 2: 16 PULL-UPS/16 T2B (2 WORKING AT SAME TIME) MIN 3: 16 SYNCHRO AMERICAN KBS (1.5/1) (2 WORKING) MIN 4: REST STATION *Max Reps Final Round (150) 1. SCORE IS TOTAL COMPLETED MINUTES. REST STATIONS COUNT AS COMPLETED STATIONS. 16 IS PERFECT SCORE. 2. STAGGER HALF GROUP TO START ON AMRAP AND OTHER HALF ON EMOM. 3. SCORE IS LAST FULL ROUND OF CALS COMPLETED + PARTIAL CALS. BIG LAP DOESN'T COUNT. 4. SCORE FOR EMOM IS # OF ROUNDS COMPLETED. TWO SEPARTE SCORES FOR EMOM AND AMRAP. LOW SCORE WINS. Training Session (10a) Jiu Jitsu (90m)

22 September

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Knees Over Toes

E. CrossFit Class

"THE BAR NEVER LIES" 18M AMRAP: 5 CLEAN AND JERKS (155/95) 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) 15/10 CAL BIKE 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) 20 OTB BURPEES 15/10 CAL BIKE 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) 25 FRONT SQUATS (155/95) 20 OTB BURPEES 15/10 CAL BIKE 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) *8+3 OTB Burpees 1. SCORE IS ROUNDS + REPS COMPLETED. EVERY SECTION = 1 ROUND. 2. 1 LOAD FOR FS/DL/C&J, SCALE AS NEEDED.

Accessory Work

Big Lap Farmers Walk (2)

Training Session AM (1040a)

Jiu Jitsu (90m)

20 September

Training Session (1040a)


Jiu Jitsu (2 Hours)

19 September

Training Session (115p)

A. Incline DB Piston Press; 20 Reps
*70#

B. Pause Bench; 5x5
*195/225/235/245/245

C1. Incline DB Skull Crushers; 12 Reps
Rest 10 Seconds
C2. Banded Pressdowns; 24 Reps
Rest 3m,x3

D1. Cable Lat Pulls; 15 Reps
D2. 8 Dips
D3. 12 Pullovers
*Rest 2m, x2

E. 100 Tib Raises

18 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Raises

D. DB Triplet

E. CrossFit Class

SUMMER CONDITIONING EVERY 3M FOR 12M RUN 400M + 15 T2B 15 SUPERMAN PUSH-UPS 2.0 15 WALLBALLS 15 AMERICAN SWINGS (1.5/1) 1. STAGGER ATHLETES TO START ON DIFFERENT STATIONS AFTER THE 400M RUNS. 2. EACH 3M WINDOW BEGINS WITH 400M RUN AND THEN 15 OF ONE OF THE MOVEMENTS. 3. SUPERMAN 2.0 IS DOING A PUSH-UP BUT BEING 1 ARM'S DISTANCE FROM RIG UPRIGHT. AT THE BOTTOM OF PUSH-UP, INSTEAD OF HANDS GOING TO SIDES, HANDS GO OVER HEAD AND TOUCH THE SIDES OF UPRIHT AND THEN BACK TO THE PUSH-UP.

+

"BEST OF BOTH" WITH A 16:00 RUNNING CLOCK 0:00 - 10:00 AMRAP 40/30 CAL ROW 30 S20 (115/75) 20 OVER THE BAR BURPEES 10:00 - 16:00 FIND 3RM TNG PC *2 Rounds + 270# 1. SCORE IS 3RM LOAD + REPS COMPLETED OF AMRAP. FOR EXAMPLE: 3RM IS 200# AND ATHLETE COMPLETED 120 REPS. SCORE WOULD BE 320. 2. STAGGER HEATS BY 3M OR PUT A COUPLE SKI'S FOR OVERFLOW IF NEEDED.

Training Session (1040a)

Jiu Jitsu (2 Hours)

16 September

Training Session AM (7a)

A. Knees Over Toes

B. Box Squats; Triples
*Build to 2x325


+


Jiu Jitsu (2 Hours)

15 September

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Knees Over Toes

E. CrossFit Class

"ESCALATOR" 20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN (1ST CURB) 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S *4+65 1. SCORE IS ROUNDS + REPS. EVERY SECTION IS A ROUND. 1 REP FOR ALL OTHER WORK. RUN = 1 REP. 1 DU = 1 REP. 2. ALTERNATE BETWEEN THE SKI AND THE BIKE. 3. IF ABLE TO FINISH ALL 5 SECTIONS, COMPLETE MAX CALS ON BIKE IN REM TIME. SCORE WOULD BE 5+CALS. 4. RUN IS TO CHIRO AND BACK.

Training Session (1040a) Jiu Jitsu (2 Hours)

13 September

Training Session (1040a)

Jiu Jitsu (2 Hours)

12 September

Training Session (115p)

A. Knees Over Toes

B1. Belt Squats; 8 Reps
Rest 3m, x3

B2. Hammy Curls; 8 Reps
*45#

C. Belt Squat Holds + Marches; 70# Dball
*60 Marches - 30s Hold/60 Marches/30s Hold - 40s Hold/70 Marches/40s Hold (Nasal Breathing Only)

D. Stride Jumps; 10/Side

E. 100 Yard U/B Walking Lunges

11 September

Training Session AM (530a)

A. Mobility/Prep

B. Tib Raises

C. Crossover

D. CrossFit Class

13m Clock
0:00 - 2:00
400m Run + Max Jerks

2:00 - 3:00
Rest

3:00 - 7:00
600m Run + Max Jerks

7:00 - 8:00
Rest

8:00 - 13:00
800m Run + Max Jerks

*21/41/31
*93 Reps

+

Tng PP Frogger (x3)
2-Way Nordic Curls (x2)


Training Session (1040a)

Jiu Jitsu (2 Hours)

9 September

Training Session AM (7a)


A. Knees Over Toes

B. Box Squats; 5x5
*195/225/255/285

C. Team WOD

7M AMRAPS WITH A TEAM OF 4 STATION 1: LADDER 1 TRIP PROWLER PUSH (10 YARDS) 1 BURPEE EACH PERSON (4) 2-2/3-3/4-4/5-5/6-6/7-7...... *1 PERSON DOING BURPEES AT A TIME *6+7 1. SCORED AS ROUNDS AND REPS. LAST ROUND FINISHED + PARTIAL REPS. STATION 2: 3 ROUNDS: 500M/425M ROW 15 T2B + HANG *WITH WHATEVER TIME IS LEFT, MAX CALS *2+387 Meters 1. SCORE IS TOTAL CALS ROW'D 2. 1 PERSON WORKS - REST MUST BE HANGING ON BAR. STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 WB'S (30/16) SYNCHRO AMERICAN KBS (2 WORKING) *18+21 1. SCORE IS ROUNDS AND REPS COMPLETED. STATION 4: 7M AMRAP: 25/15 CAL BIKE 16 DBL KB PISTON PRESS (BLUE/YELLOW) *6 Rounds *Winnters Circle (LB/Miltion) 1. SCORE IS ROUNDS + REPS. 2. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 3. 2M TRANSITION B/W STATIONS.

8 September

Training Session AM (530a)


A. Mobility/Prep

B. Knees Over Toes

C. DB Triplet

D. CrossFit Class

"CLEAR" 21-15-9 BIKE CALS FRONT SQUATS - POWER CLEANS - THRUSTERS PULLUPS (135/85) *7:52 COMPLETE 30 DU'S AFTER EACH ROUND FLOW 21 CAL BIKE - 21 FRONT SQUATS - 21 PU - 30 DU'S 15 CAL BIKE - 15 PC - 15 PU - 30 DU'S 9 CAL BIKE - 9 THRUSTERS - 9 PU - 30 DU'S 1. LADIES CALS ARE 15/10/5 2. CAP IS 18M Training Session (1030a) Jiu Jitsu (2 Hours)

6 September

Training Session (1030a)

Ju Jitsu (2 Hours)

5 September

Training Session (1p)

A. Knees Over Toes

B. Bench; Combine Test @ 225
*22 Reps
Then complete 100 Reps in as few sets as possible
*22/32/42/53/65/78/90/101

*Complete 40 Push-Ups every set until everyone else finishes. Split 40 between those that are finished. Roughly 150 Push-ups each. 

C1. DB Pullovers; 12 Reps
C2. Wide Pulls; 10 Reps
Rest 3m, x3

4 September

Training Session (10a)


Jiu Jitsu (Denver)

*2 Hours

2 September

Training Session AM (7a)

A. Knees Over Toes

B. Box Squats; Triples
*195/225/255/285/285

C. CrossFit Workout

WITH A TEAM OF 3: 6M AMRAP: 40/26 CAL SKI 10 SYNCHRO BURPEES (ALL) BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 5M AMRAP: 38/25 CAL SKI 8 SYNCHRO BURPEES (ALL) BIG LAP 30 SYNCHRO RUSSIAN KBS (1.5/1) 30 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 4:30 AMRAP: 36/21 CAL SKI 6 SYNCHRO BURPEES (ALL) BIG LAP 20 SYNCHRO RUSSIAN KBS (1.5/1) 20 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 3:30 AMRAP: 34/18 CAL SKI 4 SYNCHRO BURPEES (ALL) BIG LAP 10 SYNCHRO RUSSIAN KBS (1.5/1) 10 YARD BURPEE BROAD JUMP MAX CAL SKI REST 2M FOR TIME: 40/30 CAL ROW 10 SYNCHRO BURPEES (ALL) BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP SKI CALS (LOWEST OVERALL TOTAL FROM PREV 4 ROUNDS) *11:38 (Brent/Matty) (182 Cals At End) (Our Total Cals was 168) 1. MOST CALS SKI'D START 1ST. EVERY CAL BEHIND, 1 SECOND PENALTY. 2. CAN SWITCH EVERY 10M ON THE BURPEE BROAD JUMPS. 3. 2 OUT OF 3 OR 3/4 WORKING FOR KBS.

Training Session AM (10a)

Jiu Jitsu (90m)

1 September

Training Session AM(515a)

A. Mobility/Prep

B. Tib Raises

C. DB Triplet

D. Core Tester With Ginny
*11m

E. CrossFit Class
"Rusty Arrow"

Every 4m For 16m
15 Cal Bike
10 Over The Bar Burpees
10 DL (225)
Max T2B In Remaining Time
*20/20/15/25
*80

+

Bench; 5x5 W/1 Second Pause On Chest
*195/215/245/265/285




Training Session AM (1030a)

Jiu Jitsu (90m)

30 August

Training Session (1030a)


Jiu Jitsu (2 Hours)

29 August

Training Session  (115p)

A. For Time:
10-1 Bench (225)
After Every Set Complete: 
10 Cal Ski
10 Superman Push-Ups
5 Strict T2B
*34:00


B. Pullovers; 3x12 (70#)
*Complete

28 August

Training Session AM (530a)

WITH A 12M CLOCK COUNTING DOWN COMPLETE A 400M RUN THEN IN ANY ORDER COMPLETE: 600M/500M SKI 600M/500M ROW 40/25 CAL BIKE *24 Burpee Broad Jumps WITH WHATEVER TIME IS LEFT MAX BURPEE BROAD JUMPS 1. BURPEE BROAD JUMPS ARE 3 YARDS FOR MEN AND 2 YARD FOR LADIES. BURPEE + JUMP = 1.

+ "Ironman 2.0"

12/7 CAL BIKE 200M RUN 12/7 CAL ROW 2 CLEAN AND JERKS (205/125) 30 DU'S REST 3M, X3 *6:39 1. SCALE LOADING AS NEEDED. CHOOSE A LOAD THAT IS CHALLENGING.

Training Session (1030a) Jiu Jitsu (2 Hours)

26 August

Training Session AM (7a)

A. Knees Over Toes

B. Box Squats; 4x8
*195/245/265/285

+

Jiu Jitsu (90m)

25 August

Training Session AM (530a)

A. Crossover/Mobility

B. DB Triplet

C. CrossFit Class

"Tears Optional"
Every 4m For 16m
20 Cal Row
15 T2B
10 S2O (155/165/185/205)
*Last Round is Max T2B For TieBreaker
*4+28

+

Flight Simulator
*3:04

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

23 August

Training Session (1030a)


Jiu Jitsu (90m)

22 August

Training Session (115p)

A. Bench; 2x25
*165/185

B1. Flat DB Bench; 8-12 Reps
12/12/12
B2. Incline DB Bench; 8-12 Reps
9/9/10
B3. BB Strict Press; 8-12 Reps
8/8/9
*70#/95#

C. Pullovers; 3x12 
*70#

D. Grip Work; Hex Head DB Carries
*200 Yards (30's)

21 August

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. Class Workout

12m EMOM
Min 1: 8 Cal Ski
Min 2: 8 Cal Bike
Min 3: 8 Cal Row
*Add 2 Every Round + Max Cals Final Machine
*12+17 (31 Cal Row)

+

"Lawless"
10 Rounds
30 Seconds Thrusters (95)
30 Seconds Rest
30 Seconds Burpees
30 Seconds Rest
*204 (12/8 - 15/9)


Training Session (1045a)

Jiu Jitsu (90m)

19 August

Training Session AM (7a)

A. Knees Over Toes

B. Mobility

C. Box Squats; Build To Heavy 3x6
*235/265/295

D. WITH A TEAM OF 3

"YOU GO - I GO" FORMAT 36M AMRAP ODD ROUNDS 15/10 CAL BIKE 8 BURPEES PULLUPS 25/15 PIUSHUPS EVEN ROUNDS 15/10 CAL ROW 8 HEAVY SLAMBALLS BIG LAP RUN 1. P1 COMPLETES SKI, THEN P2 SKI'S, THEN P3 SKI'S. 2. FOR THE RUN, P1 RUNS, TAGS P2 AT BLUE DOOR AND THEN P2 TAGS P3.

18 August

Training Session AM (515a)

A. Mobility/Prep

B. Crossover

C. CrossFit Class

D. For Time:

1k Ski Buy-In

Then: 
3 Rounds:
15 PC (155)
10 Trips Plate Push (F/W - B/W)
*18:29

Training Session AM (1030a)

Jiu Jitsu (90m)

16 August

Training Session (1045a)

Jiu Jitsu (2 Hours) 

15 August

Training Session (1p)

Bench; 15-12-9-6-3
*205 - 225 - 245 - 265 - 285

Bench; 15-12-9-6-3
*185 - 205 - 225 - 245 - 265

Pullovers; 3x12

300 Cal Team Echo Bike
*11:45 (DP/BW/Aggie)

14 August

Training Session (1045a)

Jiu Jitsu (90m)

9 August

Training Session (8a)

FOR TIME:

STATION 1:
1 ROUND:
2K ROW
60 PLATED G2O
90M PLATE PUSH (15 YARD TRIPS)


STATION 2:
2 ROUNDS
750M SKI
30 KB HIGH PULLS (2/1.5)
15 SYNCHRO BURPEES (ALL)

STATION 3:
3 ROUNDS:
40 CAL BIKE
20 SYNCHRO SUPERMAN PUSH-UPS (ALL)
*39:47 (BK/McCall)


Training Session (1050a)

Jiu Jitsu (60m)

8 August

Training Session (120p)

A1. DB Incline Bench; 2 Sec Top - 2 Sec Bottom; 8 Reps
*70/90/90/90

Rest 30 Seconds

A2.  Dips; 6 Reps
Rest 2m, x4

B. Pullovers

C. KB Bicep Walks

D. Tested EMOM
Every 2m For 18m
5 Strict Wide Pulls
10 Pushups
14 Cal Row (16/19)
*Complete

7 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Summer Conditioning

Every 2m For 12m
Even: 400m Run
Odd: 26 Cal Bike
*6+37 Extra Cals

+

"The Space Between"

10 Rounds "I Go - You Go"
10 T2B
1 Lap Run
+
10 Rounds "I Go - You Go"
10 Cal Ski
10 Push-Ups
*14:23 (Ginny)

Training Session AM (1045a)

Jiu Jitsu (90m)

5 August

Training Session AM (7a)

A. Knees Over Toes

B. Jiu Jitsu (90m)

4 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D1. Box Squats; 5 Reps
Rest 30 Seconds
D2. DB Arnold Press; 12 Reps 
*225/40 (X5 Rounds)

E. Banded Arms

Training Session AM (1030a)

Jiu Jitsu (90m)

2 August

Training Session (1045a)

Jiu Jitsu  (90m)

1 August

Training Session (115p)

A. For Time:
5 Rounds:
15 Bench (155)
15 Push-Ups
*Must Be U/B To Count
**Did 9 Total Rounds (D Missed 4 times:)
***40:45

B. Wide Pulls; 8x4

31 July

Training Session (11a)

Jiu Jitsu (1 Hour)

Back Jacked - Watched

29 July

Training Session (7a)

Did Team WOD (Machines Only) 

Back Jacked up From Friday

WITH A TEAM OF 4 100 CAL SKI 50 SYNCHRO PUSH-UPS (2 WORKING) 100 CAL BIKE 50 SYNCHRO S/A KB PUSH PRESS 100 CAL ROW 50 SYNCHRO REST 2M 100 CAL ARMS ONLY SKI 50 SYNCHRO PUSH-UPS (WOMEN 1) 100 CALL LEGS ONLY BIKE 50 SYNCHRO S/A KB PUSH PRESS 100 CAL ARMS ONLY ROW 50 SYNCHRO AMERICAN KBS 400M RUN (ALL) CO-ED TEAMS (85 CALS) LADIES TEAMS (70 CALS)

28 July

Training Session (540a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Class Workout

Accessory Work
+
"Feather"
3 RFT
400m Run
15 SDLHP
Thrusters 
*95/65
*8:35 (50 Second PR)




Training Session AM (1030a)

Jiu Jitsu (90m)

26 July

Training Session (1045a)

Jiu Jitsu (90m)

25 July

Training Session (115p)

A. Build Quickly To A Heavy Set of 4
*275

B. 25m EMOM
Min 1: 5 Bench (6/7/8/9/10)

Min 2: 5 Wide Pulls (6/7/8/9/10)

Min 3: 10 Banded Push-Ups (11/12/13/14/15)

Min 4: 10 Cal Arms Only Ski (11/12/13/14/15)

*Complete

+

10m Backwards Sled Drags

24 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

Every 3m For 12m
6 S20
+
400m Run
or
500m Row
or
500m Ski
or
30 Cal Bike
*205


Then: 

"The Force"

20M AMRAP: 10/6 CAL MACHINE 20 U/B DU'S 10/6 CAL MACHINE 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE 40 RUSSIAN SWINGS (2/1.5) 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE 500M RUN (RED DOOR AND BACK) 40 RUSSIAN SWINGS 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE *9 + 500m Run + 16 Swings 1. BEAR CRAWL SHUTTLE IS 10 YARDS F/W - 10 YARDS B/W - AND 10 YARDS F/W. 2. EACH MISTAKE ON DU'S = 2 BURPEES AND START AT 0. 3. SCORE IS ROUNDS + REPS. EACH TRIP OF BC IS WORTH 1 REP. 3 REPS FOR COMPLETING THE SHUTTLE.

Training Session AM (1045a) Jiu Jitsu (90m)

22 July

Training Session AM (7a)

A. Knees Over Toes

B. Back Squats; Triples
*Built To 265

C. Team WOD

IN A TEAM OF 3 OR 4 100/80 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT. 100/65 CAL BIKE 400M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 10-8-6-4-2 HEAVY SLAMBALLS U/B LADDER P1 COMPLETES 10 - P2 COMPLETES 10 - P3 COMPLETES 10 P1 COMPLETES 8, P2 COMPLETES 8 ETC. ETC. FINSIHES WITH 2-2-2 10-8-6-4-2 SEATED PLATE TO OHD (55/35) 400M RUN AS A TEAM 100/65 CAL BIKE (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 100/80 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING WORKOUT ENDS. *26:38 (Andy/Sydney/Jeff) 1. IF A TEAM OF 4, MAKE 2 PEOPLE RUN TOGETHER LAST. THEY CAN SHARE THE WORK HOWEVER DESIRED. 2. BIKE BEGINS AS SOON AS CAL ROW IS COMPLETE AND ALL 3 RUNS HAVE BEEN COMPLETED.

21 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Knees Over Toes

E. CrossFit Class

Accessory Work
-KB Carries
-Snatches
-MB Holds

+

"Busted"
15m Amrap:
2 Thrusters (115/75)
2 Synchro Pogo Burpees
30 Du's
4-4-30
6-6-30
Etc. 
With A Partner: 
*16+43 (7 DU's)



Training Session AM (9a)

"Enduro Challenge"
2k Ski
2k Row
4k Bike Erg
*21:34
(6:57) - (7:00) - (7:34)



Training Session AM (1030a)

Jiu Jitsu (90m)

19 July

Training Session (1045a)

Jiu Jitsu (2 Hours) 

18 July

Training Session (2p)

A1. CGBP; 15 Reps
*95/145/165/185

A2. BB Lean Thrus; 10 reps

Rest 2m, x4

+

For Time:
W/Partner:
150 Cal Ski Arms Only Damper 10
*Every switch = 15 Push-ups
*9:48

17 July

Training Session AM (530a)

A. Knees Over Toes

B. Crossover

C. Mobility/Prep

D. KB Triplet

E. CrossFit Class

BW Bench For Max Reps (235)
+
Equal Number of Wide Pulls + Superman Push-ups
Rest 2:30, x4
*13/10/10/10
*43

Then: 

"Atlas"

3 RFT
400m Run
21 KB Goblet Squats (1.5/1)
15 High Pulls
9 American Swings
+
Cash-out
100 Du's
*10:13

Training Session AM (1045a)

Jiu Jitsu (90m)

15 July

Training Session (7a)

A. Knees Over Toes

B. Front Squats; Triples
*Built to 255

+


Jiu Jitsu (90m)

14 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Bands

D. CrossFit Class

15m To Build To Heavy 3-Stop Clean and Jerk
*235

+

(3) - 4m Intervals
21/16 Cal Row
Amrap:
5 C&J (13/95)
10 T2B or Pullups
*57/55/50
*260 Reps

Training Session AM (1040a)

Jiu Jitsu (90m)

12 July

Training Session (1030a)

Jiu Jitsu (2 Hours)