30 March

Training Session (1030a)

With Trackhouse

FOR TOTAL CALS IN TEAMS OF 3 OR 4 10M AMRAP MAX CALS ON SKI EVERY 20 CALS COMPLETE 15 SYNCHRO STRICT PRESS (45) REST 3M 10M AMRAP MAX CALS ON ROW EVERY 20 CALS COMPLETE 15 SYNCHRO AMERICAN SWINGS (1.5) REST 3M 10M AMRAP MAX CALS ON BIKE EVERY 20 CALS COMPLETE 15 SYNCHRO SUPERMAN PUSH-UPS

29 March

Training Session (1030a)

Jiu Jitsu (2:30 Hours)

28 March

Training Session (115p)

A1. Arms Only Row (Damper 10); 10 Cals
No Rest
A2. Bench Press; 7 Reps
*195/225/245/265/275
Rest 3m, x5

Burnout:
Max Reps Chain Bench W/2 Sec Pause On Chest; 165# + Chains
*13 Reps

B1. Standing 15 Cal Bike Erg (Damper 10)
No Rest
B2. Wide Grip Pull-Ups; 10 Reps
*70 Pullups; 15 Second Bike Sprints
*Rest 3m, x5 

27 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet/Triceps

D. Ankle/Calf Mobility

E. CrossFit Class

Every 3m For 12m
Big Lap Run 
+
10/8/6/4 Back Squats
*280#

Then: 

"The Giant"
150 Du's
60 Cal Row
30 Jerks (155)

100 Du's
40 Cal Row
20 Jerks

50 Du's
20 Cal Row
10 Jerks
*13:29 (1m Slower Than Previous)

Training Session (1040a)

Jiu Jitsu (2 Hours)

25 March

Training Session (645a)

A. Front Squats; 6x3
*195/215/245/265/285/290

B. With A Partner (Jeffrey)
For Time:
1 Round
2k Row
30 Box Jump Overs (30)
60 Yard Box Push W/Partner On It

Then: 

2 Rounds
750m Ski
30 KB SDLHP (2)
15 Synchro Burpees

Then: 

3 Rounds:
40 Cal Bike
20 Synchro American Swings (2/1.5)

*28:48 

24 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

For Time:
"Short Fulcrum"
4 RFT
400m Run
5 Burpees To High Target
40 Squats
5 Burpees To High Target
40 Du's
*15:01

W/Remaining Class Time
Max Power Clean
*285

Training Session (1030a)

Jiu Jitsu (2 Hours)

22 March

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

21 March

Training Session (1p)

Shoulders Giant Set
A1. Incline DB Bench
A2. Military DB Press
A3. BB Lateral Raise
A4. DB Rows
A5. Farmers Walks
Rest 2m, x3 Sets

B1. 20/20 Barbell Press
B2. Push Press

C. 10-8-6-4-2 Wide Grip Pull-Ups

20 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Tempo Thrusters (3 Bottom - 3 Top) x3 Reps
*225#

Then: 

"It Runs Downhill"

16m Amrap:
7 T2B
6 Front Squats (95)
5 OTB Burpees
Then: 
30 Second Bike Sprint
*35/24/22/21
*102 Cals
*Next Time Maybe 5 Rounds Would be Better

Training Session AM (1040a)

Jiu Jitsu (2 Hours) 

18 March

Training Session AM (630a)

A. Mobility/Prep

B. Back Squats; 5x5
*245/275/305/325/345

Training Session AM (930a)

Jiu Jitsu (2.5 Hours)

17 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet/Back Extensions

D. Triceps

E. CrossFit Class

Accessory Work 
+
3 Sets
2:10 To Run 300m Shuttle (0-25-0 x6)
3 Burpees To High Target + Max Du's 
*45/70/81
*Made a ton of mistakes round 1. 

Training Session AM (1030a)

Jiu Jitsu (90m)

15 March

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

14 March

Training Session (130p)

A. Class Workout

Cals With A Catch

6m Ski
4m Rest
6m Row
4m Rest
6m Bike
*Must be within + or - 6 cals from piece to piece. 
*139 Ski - 137 Row - 132 Bike
*408 (Not A Cal More Possible For Me, Had 98 With 1m to go)

13 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Back Ext/DB Triplet

D. CrossFit Class

With A 3m Clock Counting Down
500m Row
+
8 Back Squats
Rest 2m, x3
*Same Load For All 3 Sets
*285

Then: 

16m EMOM
Min 1: 
3 Switch Lunges
+
15 Cal Row

Min 2: 
10 Heavy Slamballs

Min 3: 
15 Wallballs

Min 4: 
Max Power Cleans @ 185#
*14/14/14/18 (60 Reps)



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

10 March

 Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

WITH A 17M CLOCK, COMPLETE IN ANY ORDER A. 10 SETS OF 10 DU'S IF NO DU'S, 4M OF SKILLWORK. B. 30/30 KB SNATCH IF NOT COMFORTABLE WITH KB SNATCH, SPEND 4M ON THE MOVEMENT. C. 50 BANDED TRICEP PRESSDOWNS + 50 BANDED BICEP CURLS D. 2M MOBILITY OF CHOICE. + "PUSH YOUR LUCK" 16M EMOM MIN 1: 5 SUPERMAN PUSH-UPS + 15 YARD REV PLATE DRAG SHUTTLE (45) (5 YARD TRIPS) MIN 2: 5 SUPERMAN PUSH-UPS + 12 HEAVY AMERICAN KBS MIN 3: 5 SUPERMAN PUSH-UPS + 9 PULLUPS MIN 4: 5 SUPERMAN PUSH-UPS + MAX CAL SKI *24/24/24/26 (98 Cals) 1. SCORE IS TOTAL CALS SKI'D. -10/5 CALS FOR ANY MINUTES MISSED.

Training Session AM (10a) Jiu Jitsu (60m)

8 March

Training Session AM (1040a)

Jiu Jitsu (2 Hours)

7 March

Training Session (130p)

A1. Plyo Push-Ups Over Plate; 16 Reps
No Rest
A2. 10 SB Throws Off Back
No Rest
A3. 15 Double Banded Pressdowns
No Rest
A4. 10 Reps Bench; 195#
No Rest
A5. Incline Single DB Burnout (60#)
*26/31/24

*Complete
*Rest 4m, x3

B. Cable Pressdowns; 20-18-16-14-12-10-8-6-4-2

6 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Triceps

E. CrossFit Class

Final Week 20RM Back Squat
*315x20 (Lifetime PR?)

+

"Rust"
12m Amrap:
6 Burpee Box Jumps (24)
8 T2B
10 Wallballs (20)
*9 Rounds


Training Session AM (1040a)

Jiu Jitsu (2 Hours)

4 March

Training Session AM (7a)

A. Squats; Triples @ 5531
*95/145/165

+

3 Box Jumps (40")

B. 

WITH A 32M RUNNING CLOCK

IN TEAMS OF 4 OR 5

0:00 - 10:00
MAX CALS ON SKI
EVERY 15 CALS COMPLETE
15 SYNCHRO STRICT PRESS (45/35)
*105 Cals

10:00 - 11:00 REST

11:00 - 21:00
MAX CALS ON ROW
EVERY 15 CALS COMPLETE
15 SYNCHRO AMERICAN SWINGS (1.5/1)
120 Cals

21:00 - 22:00

22:00 - 32:00
MAX CALS ON BIKE
EVERY 15 CALS COMPLETE
15 SYNCHRO SWITCH LUNGES
*150 Cals
*CP/Jerry/DP/Amy

3 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Back/Bis

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Training Session PM (4p)

A. Mobility/Prep

B. DB Triplet

C. 10m Aerobic Warm-up

D. 23.3

42 Yard Rev BC Shuttle
50 DU's
15 G2O (95)
42 Yard Rev BC Shuttle
50 DU's
12 G2O (135)
Seated KB S/A Press (20/Arm) (1.0)
50 DU's
9 G2O (185)
Seated KB S/A Press (20/Arm (1.0)
50 DU's
6 G2O (225)
*10:00

1 March

Training Session (1045a)

Jiu Jitsu (2 hours)