31 May

Training Session (1040a)

Jiu Jitsu (90m)

30 May

Training Session (1p)

A. "Lynne"
Max BW Bench
Max Strict Pullups
Rest as needed, x5
*235#
*13/11 - 13/13 - 13/13 - 13/13 - 13/12

B. Incline DB Tempo; 3 Seconds Down - Explode up; 6 Reps
*90/90

C. DB Pullovers; 12 Reps
*70/70

D. 20 Second Bike Sprint (Standing)
Ab-Wheel
*5/4/3/2/1 (x2)

29 May

Training Session AM (545a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. "Alternate Murph"

For Time:
Pink Loop
20 PC (185)
1k Ski
20 Squat Cleans (225)
1k Row
20 DL (315)
50 Cal Bike
20 BFB
Pink Loop
*44:15 (2m PR)



Training Session AM (10a)

Jiu Jitsu (90m)

27 May

Training Session (7a)

Front Squat Monster Drops
2 Reps - 4 Reps - 6 Reps
*225/245/265 (x2)
*145/165/165 (x4)
*95/95/95 (x6)

Team WOD

IN TEAMS OF 2 OR 3 EVERY 2M FOR 32 MINUTES WINDOW 1: 5 SYNCHRO BURPEES + 500M/420M ROW WINDOW 2: 20 YARD SYNCHRO BURPEE BROAD JUMPS + MAX HEAVY WALLBALLS WINDOW 3: 25 T2B OR BURPEES TO HIGH TARGET + BIG LAP (ALL RUN) WINDOW 4: 20 HEAVY SLAMBALLS + MAX BIKE CALS *261 (Andy/BW) 1. IF TEAMS MISS ANY STATION, THEY MUST REST THE NEXT STATION AND THEN JUMP BACK IN WITH SAME GROUP. 10 CAL/REP PENALTY FOR EACH STATION MISSED. (20 CAL/REP PENALTY SINCE MISSED ONE AND THEN SAT ONE) 2. SPREAD BURPEE BROAD JUMPS TO START AT 5 - 10 - 15. ENTIRE TEAM WORKS. 3. SCORE IS TOTAL CALS AND HEAVY WALLBALLS COMPLETED. 4. IF LATE GETTING IN FROM BIG LAP, THEY CAN START THE NEXT WINDOW LATE BUT MUST FINISH THE 20 SLAMBALLS BEFORE NEXT WINDOW ENDS TO AVOID THE PENALTY. EVERYONE HAS TO BE IN THE DOOR BEFORE SLAMBALLS CAN START.

26 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. CrossFit Class

16m Amrap Ladder
2-4-6-8-10-12-14-16...
DL (205)
Cal Bike/Row (Alternate)
American Swings (2)
*1st Curb Run After Every Round
*14+15 Deadlifts

Accessory Work
Core/Holds/Banded Pressdowns/Curls

Training Session (1040a)

Jiu Jitsu (2 Hours)

24 May

Training Session (1030a)

Jiu Jitsu (2 Hours)

23 May

Training Session (115p)

A1. 10 Hard Pulls For Cals On Rower
Rest 10 Seconds
A2. 8-12 Incline DB Bench
Rest 2m, x4
*15/10 - 15/10 - 15/10 - 16/10 (90# For All)


B1. Flat DB Fly's
Rest 10 Seconds
B2. Wide Pullups
Rest 2m, x3
*30/12 - 30/12 - 30/12

C. DB Tricep Extension + DB Extension + DB Presses
Rest 3m, x2
*30/30


D. Barbell Curls 10/10/10
(Oppositte Hold 25# Iso Hold)
*Complete

E. Tricep Pressdowns (200 Reps) (Full-Stack)
*Complete (Time of 3)

22 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

E1. Max Push-up (1 Set)
*61

E2. 4x5 Push Press
*145/175/205/225

E3. Max Set DB KB Thrusters (Red)
*22

Tabata Work
-Single/DU's
*94

Burpee Pull-Ups
*36

Bike Cals
*69 Cals

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

20 May

Training Session (7a)

A. Front Squats
10-9-8-7-6-5-4-3-2-1
*225



Training Session (945a)

Jiu Jitsu (90m)

19 May

Training Session (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Find Max Load Of:

3 Press + 3 Thrusters
*165/175/185

Then:

"ER"

10 U/B Thrusters 
+
30 Sec Max Cal Row
*135/21 - 135/22 - 135/22

17 May

Training Session (1040a)

Jiu Jitsu (2 Hours)

Training Session (115p)

A. CrossFit Class
"Murph Prep"
200m Run
20 Pullups
30 Push-Ups
40 Squats
400m Run
15 Pullups
25 Push-Ups
35 Squats
800m Run
10 Pullups
20 Push-Ups
30 Squats
*11:13

B1. KB Pullovers; 10 Reps
B2. DBL Ohd KB Carry; 50 Yards
Rest 2m, x2

15 May

Training In New Mexico

For Time:
Hill Run
100 Push-Ups (Break-up b/w partners)
Hill Descent
100 Synchro Squats
Hill Run
100 Push-Ups
Hill Descent
100 Synchro Squats
Hill Run
*22:00

+

15m Cooldown

14 May

Training In New Mexico

45m Hill Run

13 May

Training In New Mexico

50m Z1 Run

12 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet/Back Extension

D. CrossFit Class

"Vitality Spartan Total"
7RM DL - 400#
5RM Bench - 290#
3RM TnG C&J - 225#

+

Back Squats; 5x10 @ 185#
*Complete

10 May

Training Session (1030a)


Jiu Jitsu (2 Hours)

9 May

Training Session (115p)

A1. Flat Bench; 10 Reps
*185 - 205 - 225
Rest 10 Seconds

A2. Incline Bench; 10 Reps
*145 - 145 - 145
Rest 10 Seconds

A3. Decline DB Bench; 10 Reps
*60 - 60 - 60 
Rest 2m, x3

B1. 10 Cal Arms Only Ski Sprint
B2. 3 Sumo DL
B3. 10 Pullovers
Rest 3m, x3


C. DB Chest Finisher
10 Reps - Reg Incline DB Bench
10 Reps - DB Fly's
10 Reps - CG DB Bench
10 Reps - Reg Incline DB Bench + Twist
*35#

D. Push-Up Ladder
2-4-6-8-10-10-8-6-4-2

E. Pink Loop Farmers Walk W/Team
*90 Pound DB's
*Brent/DP/Aggie
*19:54

8 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Banded Work

E. CrossFit Class

16m EMOM
Every 2:00 - 16:00
3 Thrusters + 5 Jerks
*95/135/155/190/190/190/190/190

+

"Hulk"
12m Amrap:
4 Front Squats (185)
6 Box Jumps (30)
8 American Swings (2)
*10+1


Training Session AM (1040a)

Jiu Jitsu (2 Hours)

6 May

Training Session (7a)

A. Power Clean Doubles
*65/85/105/125/145/165/185/205/225/245/265

B. TeamWOD

6M AMRAP STATIONS YOU GO - I GO W/PARTNER STATION 1: 8/4 CAL BIKE 30 DU'S OR 2 BURPEES + 40 SINGLES *8+8 STATION 2: 10 KB HIGH PULLS 10 OHD KBS (1.5/1) *10+4 STATION 3: 8/4 CAL SKI 10 OVER THE LINE WALLBALLS (20/14) *8+8 STATION 4: 800M RUN (POPLAR WOODS) 15 BURPEES TO HIGH TARGET W/REMAINING TIME: MAX SYNCHRO HEAVY RUSSIAN SWINGS *1ST PERSON BACK CAN START ON BURPEES *42 Swings STATION 5: 8/4 CAL ROW 4 OVER THE ROWER BURPEES *11 W/Aggie 1. 5 SEPARATE SCORES TOTALING ONE FINAL NUMBER. 2. REST 90 SEC B/W STATIONS

5 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"BW"
W/Partner
25m AMRAP
90 Cal Ski
60 Synchro Squats
30 S2O (155)
3+151 (Ginny)

+

Accessory Work




Training Session AM (1030a)

Jiu Jitsu (90m)

3 May

Training Session (1030a)

Jiu Jitsu (2 Hours)

2 May

Training Session (115p)

A. Bench; Build To 5RM
*245/255/265/275/285

B. Banded Deadlift; 5 Reps
*205/225/245/265

C. DB Pullovers; 3x10
*70#

D. DB Tricep Extensions; 15 + 15 Presses
*30#, x3 Sets

E. 21 Guns x2 
*45

F. Wide Grip Chins; 12x5
*60 Reps

1 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Shoulder Accessory Work
-KB Presses (Seated)
-KB OHD Carry + Push Press
-Plated Raises

+

"Helen"
3 RFT:
400m Run
21 KBS (1.5)
12 Pullups
*7:03

Training Session AM (1030a)

Jiu Jitsu (90m)