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)
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)
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)
Training Session AM (7a)
A. Squats. Box Squats; 5x5
*215/245/275/305/325/365
Training Session AM (11a)
Jiu Jitsu (2 Hours)
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)
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
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)
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)
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)
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
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)
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)
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)
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
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)
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)
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
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)