Training Session AM (7a)
A. Squat; Triples
*Built To 305# Quickly
B. Team WOD (Aggie/BW/AW)
27-21-15-9
Bike Cals
NSQ Wallballs (20)
400m Run
21-15-9
Row Cals
DBL KB Thrusters
400m Run
15-12-9-6
Bike Cals
Burpee Broad Jump Trips (5 Yards)
400m Run
Then:
Strict Press; 4x6
*75/105/135/165
Training Session AM (520a)
A. Mobility/Prep
B. Crossover
C. Knees Over Toes
D. DB Triplet
E. CrossFit Class
"Speedboat"
With a Partner:
2k Row
Then:
AMRAP
"DT"
+
10 Pullups
20 Push-ups
30 Synchro Squats
*10+2
(Aggie)
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Build To Heavy 5 On Bench
*285
B. Every 3m Until 160 Reps Completed (Josh/Aggie/Me)
10 Cal Arms Only Ski
5 Wide Pulls
Max Reps @ 205#
*8 Rounds
C. Pullovers; 10 Reps
Rest 2m, x2
D. 200 Rep Cable Pressdown Drop Set
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"The Standard"
WITH A 35M CLOCK COUNTING DOWN:
100/65 CAL ROW OR BIKE
PINK LOOP + 2 HILLS
100/65 CAL ROW OR BIKE
W/TIME REMAINING COMPLETE AMRAP:
5 BURPEES TO TARGET
10 T2B
15 WALLBALLS (20/14)
*6+27
1. PINK LOOP + 2 IS THE PINK LOOP BUT AT THE TOP OF THE BIG HILL, TURN AROUND AND RUN BACK DOWN, THEN COMPLETE A HILL SPRINT TO THE TOP OF THE HILL. RUN/WALK BACK TO THE BOTTOM AND COMPLETE A 2ND HILL SPRINT, AFTER THE 2ND HILL SPRINT, CONTINUE BACK TO THE GYM.
2. SCORE IS ROUNDS AND REPS OF THE 5/10/15.
3. IF YOU ROW FIRST, BIKE SECOND AND VICE VERSA.
4. IF YOU DID THIS INCORRECTLY THE FIRST TIME, REPEAT IT THE SAME WAY FOR THE RETEST I.E. HILLS. SAME ORDER FOR BIKE AND ROW.
Training Session (1040a) Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Box Squats; Doubles
*95/145/195/245/275/305/335
B. Team WOD
IN TEAMS OF 4: 16M AMRAP: 10/20/30 CAL BIKE AGILITY RUN 10/20/30 CAL ROW AGILITY RUN 10/20/30 CAL SKI AGILITY RUN *30+0 (Andy/Aggie/Amy) 1. LADIES CALS ARE 10/15/20. 2. CAN BEGIN WORKING WHEN FIRST PERSON IS BACK FROM RUN BUT CAN'T LEAVE ON ANOTHER RUN IF SOMEONE ISN'T BACK FROM PREVIOUS RUN. 16M EMOM: MIN 1: 16 SYNCHRO BURPEES TO A TARGET (2 WORKING AT SAME TIME) MIN 2: 16 PULL-UPS/16 T2B (2 WORKING AT SAME TIME) MIN 3: 16 SYNCHRO AMERICAN KBS (1.5/1) (2 WORKING) MIN 4: REST STATION *Max Reps Final Round (150) 1. SCORE IS TOTAL COMPLETED MINUTES. REST STATIONS COUNT AS COMPLETED STATIONS. 16 IS PERFECT SCORE. 2. STAGGER HALF GROUP TO START ON AMRAP AND OTHER HALF ON EMOM. 3. SCORE IS LAST FULL ROUND OF CALS COMPLETED + PARTIAL CALS. BIG LAP DOESN'T COUNT. 4. SCORE FOR EMOM IS # OF ROUNDS COMPLETED. TWO SEPARTE SCORES FOR EMOM AND AMRAP. LOW SCORE WINS. Training Session (10a) Jiu Jitsu (90m)
Training Session AM (520a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Knees Over Toes
E. CrossFit Class
"THE BAR NEVER LIES" 18M AMRAP: 5 CLEAN AND JERKS (155/95) 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) 15/10 CAL BIKE 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) 20 OTB BURPEES 15/10 CAL BIKE 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) 25 FRONT SQUATS (155/95) 20 OTB BURPEES 15/10 CAL BIKE 10 DEADLIFTS (155/95) 5 CLEAN AND JERKS (155/95) *8+3 OTB Burpees 1. SCORE IS ROUNDS + REPS COMPLETED. EVERY SECTION = 1 ROUND. 2. 1 LOAD FOR FS/DL/C&J, SCALE AS NEEDED.
Accessory Work
Big Lap Farmers Walk (2)
Training Session AM (1040a)
Jiu Jitsu (90m)
Training Session (115p)
A. Incline DB Piston Press; 20 Reps
*70#
B. Pause Bench; 5x5
*195/225/235/245/245
C1. Incline DB Skull Crushers; 12 Reps
Rest 10 Seconds
C2. Banded Pressdowns; 24 Reps
Rest 3m,x3
D1. Cable Lat Pulls; 15 Reps
D2. 8 Dips
D3. 12 Pullovers
*Rest 2m, x2
E. 100 Tib Raises
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Tib Raises
D. DB Triplet
E. CrossFit Class
SUMMER CONDITIONING EVERY 3M FOR 12M RUN 400M + 15 T2B 15 SUPERMAN PUSH-UPS 2.0 15 WALLBALLS 15 AMERICAN SWINGS (1.5/1) 1. STAGGER ATHLETES TO START ON DIFFERENT STATIONS AFTER THE 400M RUNS. 2. EACH 3M WINDOW BEGINS WITH 400M RUN AND THEN 15 OF ONE OF THE MOVEMENTS. 3. SUPERMAN 2.0 IS DOING A PUSH-UP BUT BEING 1 ARM'S DISTANCE FROM RIG UPRIGHT. AT THE BOTTOM OF PUSH-UP, INSTEAD OF HANDS GOING TO SIDES, HANDS GO OVER HEAD AND TOUCH THE SIDES OF UPRIHT AND THEN BACK TO THE PUSH-UP.
+
"BEST OF BOTH" WITH A 16:00 RUNNING CLOCK 0:00 - 10:00 AMRAP 40/30 CAL ROW 30 S20 (115/75) 20 OVER THE BAR BURPEES 10:00 - 16:00 FIND 3RM TNG PC *2 Rounds + 270# 1. SCORE IS 3RM LOAD + REPS COMPLETED OF AMRAP. FOR EXAMPLE: 3RM IS 200# AND ATHLETE COMPLETED 120 REPS. SCORE WOULD BE 320. 2. STAGGER HEATS BY 3M OR PUT A COUPLE SKI'S FOR OVERFLOW IF NEEDED.
Training Session (1040a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Knees Over Toes
B. Box Squats; Triples
*Build to 2x325
+
Jiu Jitsu (2 Hours)
Training Session AM (520a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Knees Over Toes
E. CrossFit Class
"ESCALATOR" 20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN (1ST CURB) 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S *4+65 1. SCORE IS ROUNDS + REPS. EVERY SECTION IS A ROUND. 1 REP FOR ALL OTHER WORK. RUN = 1 REP. 1 DU = 1 REP. 2. ALTERNATE BETWEEN THE SKI AND THE BIKE. 3. IF ABLE TO FINISH ALL 5 SECTIONS, COMPLETE MAX CALS ON BIKE IN REM TIME. SCORE WOULD BE 5+CALS. 4. RUN IS TO CHIRO AND BACK.
Training Session (1040a) Jiu Jitsu (2 Hours)
Training Session (115p)
A. Knees Over Toes
B1. Belt Squats; 8 Reps
Rest 3m, x3
B2. Hammy Curls; 8 Reps
*45#
C. Belt Squat Holds + Marches; 70# Dball
*60 Marches - 30s Hold/60 Marches/30s Hold - 40s Hold/70 Marches/40s Hold (Nasal Breathing Only)
D. Stride Jumps; 10/Side
E. 100 Yard U/B Walking Lunges
Training Session AM (530a)
A. Mobility/Prep
B. Tib Raises
C. Crossover
D. CrossFit Class
13m Clock
0:00 - 2:00
400m Run + Max Jerks
2:00 - 3:00
Rest
3:00 - 7:00
600m Run + Max Jerks
7:00 - 8:00
Rest
8:00 - 13:00
800m Run + Max Jerks
*21/41/31
*93 Reps
+
Tng PP Frogger (x3)
2-Way Nordic Curls (x2)
Training Session (1040a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Knees Over Toes
B. Box Squats; 5x5
*195/225/255/285
C. Team WOD
7M AMRAPS WITH A TEAM OF 4 STATION 1: LADDER 1 TRIP PROWLER PUSH (10 YARDS) 1 BURPEE EACH PERSON (4) 2-2/3-3/4-4/5-5/6-6/7-7...... *1 PERSON DOING BURPEES AT A TIME *6+7 1. SCORED AS ROUNDS AND REPS. LAST ROUND FINISHED + PARTIAL REPS. STATION 2: 3 ROUNDS: 500M/425M ROW 15 T2B + HANG *WITH WHATEVER TIME IS LEFT, MAX CALS *2+387 Meters 1. SCORE IS TOTAL CALS ROW'D 2. 1 PERSON WORKS - REST MUST BE HANGING ON BAR. STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 WB'S (30/16) SYNCHRO AMERICAN KBS (2 WORKING) *18+21 1. SCORE IS ROUNDS AND REPS COMPLETED. STATION 4: 7M AMRAP: 25/15 CAL BIKE 16 DBL KB PISTON PRESS (BLUE/YELLOW) *6 Rounds *Winnters Circle (LB/Miltion) 1. SCORE IS ROUNDS + REPS. 2. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 3. 2M TRANSITION B/W STATIONS.
Training Session AM (530a)
A. Mobility/Prep
B. Knees Over Toes
C. DB Triplet
D. CrossFit Class
"CLEAR"
21-15-9
BIKE CALS
FRONT SQUATS - POWER CLEANS - THRUSTERS
PULLUPS
(135/85)
*7:52
COMPLETE 30 DU'S AFTER EACH ROUND
FLOW
21 CAL BIKE - 21 FRONT SQUATS - 21 PU - 30 DU'S
15 CAL BIKE - 15 PC - 15 PU - 30 DU'S
9 CAL BIKE - 9 THRUSTERS - 9 PU - 30 DU'S
1. LADIES CALS ARE 15/10/5
2. CAP IS 18M
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (1p)
A. Knees Over Toes
B. Bench; Combine Test @ 225
*22 Reps
Then complete 100 Reps in as few sets as possible
*22/32/42/53/65/78/90/101
*Complete 40 Push-Ups every set until everyone else finishes. Split 40 between those that are finished. Roughly 150 Push-ups each.
C1. DB Pullovers; 12 Reps
C2. Wide Pulls; 10 Reps
Rest 3m, x3
Training Session AM (7a)
A. Knees Over Toes
B. Box Squats; Triples
*195/225/255/285/285
C. CrossFit Workout
WITH A TEAM OF 3: 6M AMRAP: 40/26 CAL SKI 10 SYNCHRO BURPEES (ALL) BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 5M AMRAP: 38/25 CAL SKI 8 SYNCHRO BURPEES (ALL) BIG LAP 30 SYNCHRO RUSSIAN KBS (1.5/1) 30 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 4:30 AMRAP: 36/21 CAL SKI 6 SYNCHRO BURPEES (ALL) BIG LAP 20 SYNCHRO RUSSIAN KBS (1.5/1) 20 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 3:30 AMRAP: 34/18 CAL SKI 4 SYNCHRO BURPEES (ALL) BIG LAP 10 SYNCHRO RUSSIAN KBS (1.5/1) 10 YARD BURPEE BROAD JUMP MAX CAL SKI REST 2M FOR TIME: 40/30 CAL ROW 10 SYNCHRO BURPEES (ALL) BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP SKI CALS (LOWEST OVERALL TOTAL FROM PREV 4 ROUNDS) *11:38 (Brent/Matty) (182 Cals At End) (Our Total Cals was 168) 1. MOST CALS SKI'D START 1ST. EVERY CAL BEHIND, 1 SECOND PENALTY. 2. CAN SWITCH EVERY 10M ON THE BURPEE BROAD JUMPS. 3. 2 OUT OF 3 OR 3/4 WORKING FOR KBS.
Training Session AM (10a)
Jiu Jitsu (90m)
Training Session AM(515a)
A. Mobility/Prep
B. Tib Raises
C. DB Triplet
D. Core Tester With Ginny
*11m
E. CrossFit Class
"Rusty Arrow"
Every 4m For 16m
15 Cal Bike
10 Over The Bar Burpees
10 DL (225)
Max T2B In Remaining Time
*20/20/15/25
*80
+
Bench; 5x5 W/1 Second Pause On Chest
*195/215/245/265/285
Training Session AM (1030a)
Jiu Jitsu (90m)
