Training Session AM (7a)
Front Squats; Triples @ 33X1
*95/145/175/205/225/245
Class Workout
IN TEAMS OF 4:
YOU GO - I GO
30M AMRAP:
15/9 CAL BIKE
30 SECOND RIG SIT
7 POWER CLEANS (185/115)
12 HEAVY SLAMBALLS
BIG LAP (PAIRS)
*3+15 SB (Team of 3) (Milt/Amy)
Training Session AM (530a)
A. Crossover/Mobility
B. DB Triplet
C. Bis/Tris/Calves
D. CrossFit Class
Accessor Work
-Heavy Bear Hugs
-Farmers Walk
-Calf Work
-S/L Slamballs
+
"Skin It"
14m Amrap:
10 HPC (135)
10 T2B
10 Jerks
25 Yard Reverse Bear Crawl
*7+2 HPC
Training Session AM (1030a)
Jiu Jitsu (90 Minutes)
Training Session (115p)
A. DB Flat Bench; 6-8 Reps 1&1/4 Top + Bottom
*70/90/90
B1. Arms Only Bike W/Chest On Seat; 10 Cals
*24 Sec/16/18
No rest
B2. BB Incline Bench; 145#
*10/12/13
C. DB Pullovers; 10 Reps
*70/70/70
D1. DB Incline; 8-10 Reps; 70#
10/10
D2. 30 Second Hold At Bottom of Dip
*24/30
D3. Cable Bottom 1/3 Reps; 20
*Complete
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Calves/Arm Mobility
E. CrossFit Class
"Half Triple 3"
1500m Row
150 DU's
1.5 Mile Run
*16:30
*Calves got pretty tight on run, could push the run harder next time if not worried about calves. 3 Mistakes on DU's, certainly left some time on the table.
W/Time Remaining In Class
Find 3RM Press
*200
**After every set, must complete 10 Superman Push-Ups if want to attempt another set.
Training Session (1040a)
Jiu Jitsu (90m)
Training Session AM (7a)
A1. Front Squats; 6 Reps
Rest 30 Seconds
A2. 10 Hip Thrusts
Rest 30 Seconds
A3. Seated Box Jumps; 5 Reps
*135/165/195/225/245/265/275
Training Session (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
10m EMOM
2 TnG Clean and Jerks
*230#
+
"Invert"
EMOM FOR 16M
MIN 1: 15-20-25-30 YARD BURPEE BROAD JUMP
MIN 2: 30-40-50-60 DU'S
MIN 3: 6-8-10-12 BURPEE PULL-UPS
MIN 4: 16-14-12-10 BIKE CALS (MEN)
12-10-8-6 BIKE CALS (WOMEN)
*AFTER CALS FINISHED, ATHLETE CAN COMPLETE AS MANY BURPEES AS POSSIBLE IN REMAINING TIME FOR TIE-BREAKER.
*16+20 Burpees
1. SCORE IS ROUNDS + REPS (BURPEES) COMPLETED. IF YOU MISS, REST AS NEEDED AND THEN JUMP BACK IN WITH YOUR SAME GROUP. SCORE IS ONLY TOTAL COMPLETED ROUNDS + ANY BURPEES AFTER THE BIKE STATION. NO OTHER STATIONS ALLOW BURPEES.
Training Session AM (1040a) Jiu Jitsu (90m)
Training Session (115p)
A. Speed Bench Drops; 5 Reps Moderate - 5 Reps Light
*215-175, 235-175, 255-175, 255-175, 255-175
B. DB Pullovers; 12 Reps
*4 Sets
C. Fat Bar Triplet; 15 CGBP - 10 Behind The Head Skulls - 15 CGBP (50#)
*3 Sets
D. Wide Chins; 5-5-5-4-4-4-3-3-3-2-2-2-1-1-1
*45 Reps
E. Sunrise Rear Delt Burnout; 15# x 50 Reps
*Complete
Training Session AM (530a)
A. Crossover
B. Mobility
C. DB Triplet
D. Calves/Arms
E. CrossFit Class
WEEK 1 CYCLE OHD DROP SETS 5 REP STRICT PRESS REST 10 SECONDS MAX REPS STRICT PRESS @ 75/45 75/45 COMES FROM GROUND (SEPARATE BAR) *27 Reps REST AS NEEDED 5 REP PUSH PRESS REST 10 SECONDS MAX REPS PUSH PRESS @ 105/75 105/75 COMES FROM GROUND (SEPARATE BAR) *30 Reps REST AS NEEDED 5 REP PUSH JERK REST 10 SECONDS MAX JERKS @ 135/85 135/85 COMES FROM GROUND (SEPARATE BAR) *15 Reps (72 Reps)
1. BUILD TO 5 REP MAX STRICT PRESS IN 3 SETS OR LESS. WHEN ATHLETE COMPLETES HIS/HER 5 REP PRESS, THEY WOULD THEN REST 10 SECONDS AND STRIP WEIGHT TO 75/45 FOR MAX REPS. 2. SAME CONCEPT FOR PUSH PRESS AND PUSH JERK. FIND THAT 5 REP LOAD IN 3 SETS OR LESS. WHEN COMPLETING THEIR 1 WORKING SET FOR 5 REP, THEY WOULD THEN REST 10 AND MAX OUT AT THE LIGHTER LOADS. 3. SCORE IS MAX REPS OF PRESS + MAX REPS OF PUSH PRESS + MAX REPS OF JERKS. 3 SCORES TOTALING ONE NUMBER. 4. 17M TO GET THROUGH ALL 3 PIECES.
"HEELS" 12M AMRAP: 10/6 CAL BIKE 10 STRICT PRESS (115/65) 10 T2B *7+10 Cals (PR by 20+ reps) 1. STAGGER INTO 2 HEATS AS NEEDED. PUT 2 SKI'S OUT FOR OVERFLOW.
Training Session AM (1030a) Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Banded Front Squat Triples
*95/125/155/185/205/225/245/265/275
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
16m Clock Counting Down
"GOLD BOND" 16M AMRAP: 5 DEADLIFTS (275/155) 10 BOX JUMPS (24/20) 5 DEADLIFTS 15 T2B 10 BOX JUMPS 5 DEADLIFTS 20 AMERICAN SWINGS (1.5/1) 15 T2B 10 BOX JUMPS 5 DEADLIFTS 25 OVER THE BAR BURPEES 20 AMERICAN SWINGS (1.5/1) 15 T2B 10 BOX JUMPS 5 DEADLIFTS *7+17 Accessory Work *Hold/Carries
Training Session AM (1030a) Jiu Jitsu (2 Hours)
Training Session (115p)
A1. Piston DB Bench; 20 Reps
*60/90/90/90
No Rest
A2. Negative DB + Plate; 8-10 Reps
*55/35/55/35
B. Speed Bench Singles; 10 Singles
*235x5/245x5
C. TeamWOD
8M STATIONS IN TEAMS OF 3
"THE HUSTLE"
STATION 1: (8M CAP)
40-20-10
BIKE CALS
BEAR CRAWL (YARDS) EACH PERSON
BURPEES (1 PERSON WORKING)
1. LADIES CALS (30-15-10)
2. 1 SECOND PENALTY FOR EVERY REP SHORT.
3. 1 PERSON AT A TIME ON BEAR CRAWL.
STATION 2: (8M CAP)
100/65 CAL ROW
50 PULLUPS
30 CLEAN AND JERKS (135/85)
*CLEAN AND JERKS MUST BE AT LEAST DOUBLES IN ORDER FOR IT TO COUNT.
1. 1 SECOND PENALTY FOR EVERY REP SHORT.
STATION 3: (8M CAP)
30/20 CAL SKI SPRINT
THEN:
5 ROUNDS:
10 DL (185/115)
5 SYNCHRO BAR FACING BURPEES (2 WORKING)
THEN:
30/20 CAL SKI SPRINT
*Aggie/DP
*18:52
1. 45M CAP. TEAMS CAN REST AS NEEDED B/W 3 STATIONS. SCORE IS TIME ON THE CLOCK WHEN FINISHED THE LAST STATION.
2. THE GOAL IS TO FINISH ALL 3 WORKOUTS AS FAST AS POSSIBLE, RESTING AS LITTLE AS NEEDED IN ORDER TO COMPLETE THEM IN THE SHORTEST TIME POSSIBLE.
3. ANY STATION NOT COMPLETED UNDER THE CAP IS A SECOND PENALTY PER REP SHORT + 1M FOR EVERY STATION MISSED.
4. START EACH WORKOUT ON A WHOLE MINUTE IN ORDER TO TRACK 8M CAPS.
5. RX+ IS A TEAM OF 2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. Class Workout
A. MAX REPS PUSH PRESS @ 95/55 IN 60 SECONDS.
*52
B. MAX (SECONDS) OHD HOLD WITH 2-KB'S (1.5/1)
*61
C. MAX SUPERMAN PUSH-UPS IN 60 SECONDS
*31
D. "The Flop"
WITH A 17M CLOCK COUNTING DOWN
BUY-IN
2K/1,600M ROW
THEN W/REMAINING TIME:
AMRAP:
5 BURPEE PULLUPS
10 SUPERMAN PUSH-UPS
15 KB HIGH PULLS (1.5/1)
20 DU'S
*5+15
1. IF ALL ROWERS TAKEN, HAVE A FEW MEN SKI.
2. SCORE IS ROUNDS + REPS.
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (645a)
A. Front Squats With Chains; 6x5 - Climbing
*175+/205+/235+/255+/275+285+(2)
B. TeamWOD
IN TEAMS OF 3 OR 4:
BUY-IN (PASS/FAIL)
4M CLOCK COUNTING DOWN
TWIN PLATE PUSH (45/45)
4 LAPS MEN / 3 LAPS WOMEN
LAP = 20 OUT/20 BACK
REST 1M
BUY-IN (PASS/FAIL)
4M CLOCK COUNTING DOWN
100/60 CAL BIKE
REST 1M
BUY-IN (PASS/FAIL)
4M CLOCK COUNTING DOWN
15-12-9
HANG SQUAT CLEAN (135/85)
OTB BURPEES (1 PERSON WORKING)
HEAVY RUSSIAN SWINGS (2/1.5)
REST 1M
15M AMRAP:
30/18 CAL BIKE
2 LAP TWIN PLATE PUSH
THEN:
EACH PERSON COMPLETES:
5 HANG SQUAT CLEANS
5 OTB BURPEES
5 HEAVY RUSSIAN SWINGS
*With Ben Davenport/DP
1. EACH PERSON MUST COMPLETE THE ENTIRE 5/5/5 BERFORE NEXT PERSON CAN BEGIN THEIR 5/5/5.
2. SCORE IS ROUNDS AND REPS. ALL THE WAY THRU IS 1 ROUND. 1 REP PER CAL ON BIKE. 1 REP PER LAP OF PLATE PUSH. 1 REP FOR EACH 5/5/5. IF 2 PARTNERS FINISH THE 5/5/5, THEY WOULD GET 2 REPS FOR THAT.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Back Extensions
D. Triceps
E. CrossFit Class
Bench; 3x6
*235/265/285
+
4 Rounds:
500m Row/400m Run
25 T2B
*13:47
Alternate Row/Run Each Round
*12/8/5 - 12/8/5 - 13/7/5 - 17/4/4
+
Biceps
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Bench W/Bands + KB's (Yellow); 6 Reps
*145/175/195/215/215
B. Fat Bar Burnout (135)
*32 Reps
C1. 6 Cal Echo Bike
C2. 6 Cal Row
C3. 6 Cal Ski
C4. 6 Cal Bike Erg
C5. 45 Second Incline DB Hold (90#)
C6. Max Reps Fat Bar Bench (135)
*12/11/12
*Rest 4m, x3
D1. Dips; 10 Reps
D2. Tricep Triplet (Ice Cream Scoop + 10 Away + 10 Down)
Rest 3m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Extensions/DB Triplet
D. Triceps
E. CrossFit Class
Find Strict Press
*215
Find Push Press
*255
Find Push Jerk
*265
+
"Restfull"
16m EMOM
Min 1: 20 Yard PP Shuttle (5 yard trips)
Min 2: 12 SDLHP (95)
Min 3: 9 Burpees To High Target
Min 4: 6 Switch Lunges + Max Cal Bike
*24/47/71/100
Training Session AM (1030a)
Jiu Jitsu (2:30 Hours)
