30 August

Training Session (1030a)


Jiu Jitsu (2 Hours)

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

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)

26 August

Training Session AM (7a)

A. Knees Over Toes

B. Box Squats; 4x8
*195/245/265/285

+

Jiu Jitsu (90m)

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)

23 August

Training Session (1030a)


Jiu Jitsu (90m)

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)

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)

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

"YOU GO - I GO" FORMAT 36M AMRAP ODD ROUNDS 15/10 CAL BIKE 8 BURPEES PULLUPS 25/15 PIUSHUPS EVEN ROUNDS 15/10 CAL ROW 8 HEAVY SLAMBALLS BIG LAP RUN 1. P1 COMPLETES SKI, THEN P2 SKI'S, THEN P3 SKI'S. 2. FOR THE RUN, P1 RUNS, TAGS P2 AT BLUE DOOR AND THEN P2 TAGS P3.

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)

16 August

Training Session (1045a)

Jiu Jitsu (2 Hours) 

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)

14 August

Training Session (1045a)

Jiu Jitsu (90m)

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)

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

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)

5 August

Training Session AM (7a)

A. Knees Over Toes

B. Jiu Jitsu (90m)

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)

2 August

Training Session (1045a)

Jiu Jitsu  (90m)

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