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Tuesday, January 31, 2023

31 January

Training Session (130p)


A. Every 4m For 20m With a Partner:
22 Cal Bike
22 Bench (225)
*Complete With Todd


B. Max Reps @ 135 in 12m
*170 Reps (Previous was 187)

Monday, January 30, 2023

30 January

Training Session AM (540a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

E. Build To Moderate Back Squat Triple
*335#

F. 20RM Back Squat Week 4
*255#

G. "Over-Easy"
14m Amrap:
20 Cal Row
15 Heavy Wallballs (30)
10 Burpee Box Jumps (24)
Complete 50 Du's After Each Round
*4+17 Reps



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Saturday, January 28, 2023

28 January

Training Session AM (7a)


A. Squats. Box Squats; 5x5
*215/245/275/305/325/365




Training Session AM (11a)

Jiu Jitsu (2 Hours)

Friday, January 27, 2023

27 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. Back Ext/DB Triplet

D. CrossFit Class

With A 65 Second Clock Counting Down
14/7 Cal Bike
1 SP - 2 PP - 3 PJ
Rest 3:30, x3
*195/205/215

+

"IceHouse"
Every 2:00 For 18:00 Minutes
10/6 Cal Bike
3 Hang Power Cleans
*260-265-270 (PR)



Training Session (1030a)

Jiu Jitsu (90 Minutes)

Wednesday, January 25, 2023

Tuesday, January 24, 2023

24 January

Training Session (130p)


A. Agility W/Brent+Nate

B. 10-1 Bench (235#)
+
12 Cal Standing Bike Erg
+
5/5/5 SA + Dbl Arm Seated Pulley Row
*21:56


B1. S/S DB Russian Twists (55#); 10 Reps
B2. 10 SA Floor Press (55#)
B3. 25 DB Presses
Rest 2:30, x2

Monday, January 23, 2023

23 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

20RM Week 3
*245

+

"Silent"
12m Amrap:
4 Press
8 SDLHP
12 FS
*75
*10+12 (1 Round Less Than 2021)


Training Session AM (1045a)

Jiu Jitsu (2 Hours)

Saturday, January 21, 2023

21 January

Training Session AM (7a)

A1. RFE Split Squats; 4x6
Rest 30 Seconds
A2. Front Squat Doubles; 3 Seconds At Bottom
*95/185 - 135/185 - 185/205 - 205/225


B. Jiu Jitsu (2 hours)

Friday, January 20, 2023

20 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet/Back Extensions

D. CrossFit Class

"PRESS YOUR LUCK" EMOM FOR 16M MIN 1: 15/10 CAL SKI MIN 2: 15 HEAVY RUSSIAN SWINGS MIN 3: 50 DU'S MIN 4: MAX REPS Z-PRESS *50 - 55 - 55 - 58 *118 Reps 1. SCORE IS COMPLETED NUMBER OF Z-PRESS. 2. SCALE DU'S AS NEEDED. SWINGS ARE (2/1.5) + DO POST WORKOUT WITH A PARTNER A. PLATED HALOS + HOLD 1 PLATED HALO + 3 SECOND HOLD + OPPOSITTE DIRECTION HALO + 3 SECOND HOLD X10 (5/EACH DIRECTION) B. HOLLOW HOLD CLUSTERS 15.15.15 15 SECOND HOLD - 10 SEC REST - 15 SECOND HOLD - 10 SEC REST - 15 SEC HOLD REST 2M, X2 C. 50 YARD SA OHD KB WALKS (EACH ARM) *P1 GOES 50 YARDS LEFT ARM - P2 GOES 50 YARDS LEFT ARM. P1 GOES RIGHT, P2 GOES RIGHT. D. 3 TURKISH GET-UPS/SIDE Training Session AM (1030a) Jiu Jitsu (2 Hours)

Wednesday, January 18, 2023

Tuesday, January 17, 2023

17 January

Training Session (130p)


A. Bench; 
20m To Find 3RM
*300#

Then: Take 83% and Complete AMRAP in 12m
1-4 Reps = 10 Cal Arms Only Ski
5-7 Reps = 6 Cal Arms Only Ski
8+ Reps = No Ski
*Failed Rep = 15 Cal Arms Only Ski
*250#
8/8/8/5/5/7
*41 Reps

Then: 

2 Sets
1m Max Superman Pushups
Into
12 S/A DB Bench (60#)
Into 
Single DB Max Reps Incline Press
*20/31

Monday, January 16, 2023

16 January

Training Session AM (540a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

20RM Back Squat - Week 2
*235

Then:

"Think Tank"
Max Reps
Wallballs
T2B
HPC (115)
Heavy Russian Swings (2)
*307 Reps (180 U/B WB To Start)
*Next Time - 10/5/10/15 For 8 Rounds


Training Session  (1040a)

Jiu Jitsu (2 hours)

Saturday, January 14, 2023

14 January

Training Session (645a)


A. Squats; Tempo Triples @ 33X3
*Built To 295#

B. TeamWOD

FOR TOTAL TIME: IN TEAMS OF 3 7 ROUNDS 15/9 CAL BIKE *1 PERSON MUST COMPLETE ALL 15/9 EACH ROUND *RESET EVERY TIME 6 ROUNDS 15/9 CAL ROW *1 PERSON MUST COMPLETE ALL 15/9 EACH ROUND *RESET EVERY TIME 5 ROUNDS: 12 SB (50/30) 12 SYNCHRO JUMP SQUATS TO TARGET (2) 4 ROUNDS: -7 PC (155/105) -7 SYNCHRO POGO FACING BURPEES (2) *SCALE PC TO BURPEE DEADLIFTS 1:1 3 ROUNDS: 500M/400M ROW 21 T2B OR BURPEES TO TARGET 15 AMERICAN KBS (2/1.5) 9 KB GOBLET SQUATS (2/1.5) 2 ROUND OF 800M/500M SKI 50 YARD REVERSE BEAR CRAWL 1 ROUND OF 80/50 CAL BIKE 50 SYNCHRO AIR SQUATS (ALL) *34:58 (Andy/BW)

Friday, January 13, 2023

13 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

With A Partner: 
"Hotel California"
3 RFT
1k Row
30 Thrusters (115)
60 DU's
30 Abmats
*18:09 (With Jed)


Accessory Work:
A. MB Hold
B. Floor Press
C. Reverse Curls
D. BB Front Raises
*Complete



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Wednesday, January 11, 2023

Tuesday, January 10, 2023

10 January

Training Session (130p)


A. Bench
245x10
225x18
205x24
185x48
*22:03


B. 8m Cooldown Row

Monday, January 9, 2023

9 January

Training Session AM (530a)


A. Mobility/Prep

B. Rehab/Crossover

C. DB Triplet

D. CrossFit Class

Build To Moderate Triple Back Squat
*305#

20RM Week 1 (10# Up From Last Week)
*225

For Total Reps
6m Amrap:
6 Cal Ski (Arms Only/Damper 10)
30 Du's
*9 Reps/Round (8+6)
*78 Reps

Rest 2m

16M PP Shuttle (8 F/W - 8 B/W)
8 Heavy Slamballs (50)
*10 Reps Round (8+3)
*83 Reps

Total = 161 Reps



Jiu Jitsu (1045a)

2 Hours

Saturday, January 7, 2023

7 January

Training Session AM (7a)


A1. Suicide Sprints (0-6-0-15-0-25-0-40-)

A2. 3 Moderate Squats (275/295/315)

A3. 4 Tall Box Jumps (33/36/38)
Rest 3:45/x3


Training Session AM (940a)

Jiu Jitsu (2:15)

Friday, January 6, 2023

6 January

Training Session (530a)


A. Mobility/Prep

B. Rehab/Crossover

C. DB Triplet/Back Extensions

D. CrossFit Class

"Shoulder Endurance"
30 Sec OHD BB Hold
Rest 20 Sec
15 Banded Shoulder Press
Rest 20 Sec
10 KB SA Push Press (1.5)
Rest 20 Sec
Max Reps Seated Z-Press (45)
*46 - 45
*91 Reps


"Neo"
3 RFT
21 Pullups
15 S2O (155)
9 Burpee Box Jumps (24)
*6:30


Training Session (1030a)

Jiu Jitsu (90m)

Wednesday, January 4, 2023

Tuesday, January 3, 2023

3 January

Training Session (130p)


A. Bent Over Rows; 8x8 Landmine

B. Dbl DB Bent Over Bench Hinges

C. Bench; 30/20/15/10
*135/155/185/225

Max Reps @ 45#
*125

D. Cable Pulldowns; 75 Reps

Monday, January 2, 2023

2 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

20RM Zero Week
*215#


+

12m Amrap:
12 Cal Bike Sprint
3 Rounds
1 Squat Clean @ 225#
3 Burpees To High Target
5 Superman Push-Ups
*12+1



Training Session AM (1015a)

Jiu Jitsu (2 hours)

Sunday, January 1, 2023

1 January

Training Session (8a)


Weighted Ruck With Frank 
*70# For 2 Hours