Training Session (1030a)
Jiu Jitsu (2 Hours)
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Wednesday, August 30, 2023
Tuesday, August 29, 2023
29 August
Training Session (115p)
A. For Time:
10-1 Bench (225)
After Every Set Complete:
10 Cal Ski
10 Superman Push-Ups
5 Strict T2B
*34:00
B. Pullovers; 3x12 (70#)
*Complete
Monday, August 28, 2023
28 August
Training Session AM (530a)
WITH A 12M CLOCK COUNTING DOWN
COMPLETE A 400M RUN
THEN
IN ANY ORDER COMPLETE:
600M/500M SKI
600M/500M ROW
40/25 CAL BIKE
*24 Burpee Broad Jumps
WITH WHATEVER TIME IS LEFT
MAX BURPEE BROAD JUMPS
1. BURPEE BROAD JUMPS ARE 3 YARDS FOR MEN AND 2 YARD FOR LADIES. BURPEE + JUMP = 1.
+ "Ironman 2.0"
12/7 CAL BIKE 200M RUN 12/7 CAL ROW 2 CLEAN AND JERKS (205/125) 30 DU'S REST 3M, X3 *6:39 1. SCALE LOADING AS NEEDED. CHOOSE A LOAD THAT IS CHALLENGING.
Training Session (1030a)
Jiu Jitsu (2 Hours)
Saturday, August 26, 2023
26 August
Training Session AM (7a)
A. Knees Over Toes
B. Box Squats; 4x8
*195/245/265/285
+
Jiu Jitsu (90m)
Friday, August 25, 2023
25 August
Training Session AM (530a)
A. Crossover/Mobility
B. DB Triplet
C. CrossFit Class
"Tears Optional"
Every 4m For 16m
20 Cal Row
15 T2B
10 S2O (155/165/185/205)
*Last Round is Max T2B For TieBreaker
*4+28
+
Flight Simulator
*3:04
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Wednesday, August 23, 2023
Tuesday, August 22, 2023
22 August
Training Session (115p)
A. Bench; 2x25
*165/185
B1. Flat DB Bench; 8-12 Reps
12/12/12
B2. Incline DB Bench; 8-12 Reps
9/9/10
B3. BB Strict Press; 8-12 Reps
8/8/9
*70#/95#
C. Pullovers; 3x12
*70#
D. Grip Work; Hex Head DB Carries
*200 Yards (30's)
Monday, August 21, 2023
21 August
Training Session AM (520a)
A. Mobility/Prep
B. Crossover
C. Class Workout
12m EMOM
Min 1: 8 Cal Ski
Min 2: 8 Cal Bike
Min 3: 8 Cal Row
*Add 2 Every Round + Max Cals Final Machine
*12+17 (31 Cal Row)
+
"Lawless"
10 Rounds
30 Seconds Thrusters (95)
30 Seconds Rest
30 Seconds Burpees
30 Seconds Rest
*204 (12/8 - 15/9)
Training Session (1045a)
Jiu Jitsu (90m)
Saturday, August 19, 2023
19 August
Training Session AM (7a)
A. Knees Over Toes
B. Mobility
C. Box Squats; Build To Heavy 3x6
*235/265/295
D. WITH A TEAM OF 3
Friday, August 18, 2023
18 August
Training Session AM (515a)
A. Mobility/Prep
B. Crossover
C. CrossFit Class
D. For Time:
1k Ski Buy-In
Then:
3 Rounds:
15 PC (155)
10 Trips Plate Push (F/W - B/W)
*18:29
Training Session AM (1030a)
Jiu Jitsu (90m)
Wednesday, August 16, 2023
Tuesday, August 15, 2023
15 August
Training Session (1p)
Bench; 15-12-9-6-3
*205 - 225 - 245 - 265 - 285
Bench; 15-12-9-6-3
*185 - 205 - 225 - 245 - 265
Pullovers; 3x12
300 Cal Team Echo Bike
*11:45 (DP/BW/Aggie)
Monday, August 14, 2023
Wednesday, August 9, 2023
9 August
Training Session (8a)
FOR TIME:
STATION 1:
1 ROUND:
2K ROW
60 PLATED G2O
90M PLATE PUSH (15 YARD TRIPS)
STATION 2:
2 ROUNDS
750M SKI
30 KB HIGH PULLS (2/1.5)
15 SYNCHRO BURPEES (ALL)
STATION 3:
3 ROUNDS:
40 CAL BIKE
20 SYNCHRO SUPERMAN PUSH-UPS (ALL)
*39:47 (BK/McCall)
Training Session (1050a)
Jiu Jitsu (60m)
Tuesday, August 8, 2023
8 August
Training Session (120p)
A1. DB Incline Bench; 2 Sec Top - 2 Sec Bottom; 8 Reps
*70/90/90/90
Rest 30 Seconds
A2. Dips; 6 Reps
Rest 2m, x4
B. Pullovers
C. KB Bicep Walks
D. Tested EMOM
Every 2m For 18m
5 Strict Wide Pulls
10 Pushups
14 Cal Row (16/19)
*Complete
Monday, August 7, 2023
7 August
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Summer Conditioning
Every 2m For 12m
Even: 400m Run
Odd: 26 Cal Bike
*6+37 Extra Cals
+
"The Space Between"
10 Rounds "I Go - You Go"
10 T2B
1 Lap Run
+
10 Rounds "I Go - You Go"
10 Cal Ski
10 Push-Ups
*14:23 (Ginny)
Training Session AM (1045a)
Jiu Jitsu (90m)
Saturday, August 5, 2023
Friday, August 4, 2023
4 August
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D1. Box Squats; 5 Reps
Rest 30 Seconds
D2. DB Arnold Press; 12 Reps
*225/40 (X5 Rounds)
E. Banded Arms
Training Session AM (1030a)
Jiu Jitsu (90m)
Wednesday, August 2, 2023
Tuesday, August 1, 2023
1 August
Training Session (115p)
A. For Time:
5 Rounds:
15 Bench (155)
15 Push-Ups
*Must Be U/B To Count
**Did 9 Total Rounds (D Missed 4 times:)
***40:45
B. Wide Pulls; 8x4