29 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

28 November

Training Session (130p)

A. Banded Bench; 4x10

B. Incline DB S/A Tempo; 5/Side @ 33X3
*55/70/90

C. 175 Dips (Team of 4)

D. Cable Tricep Super Set; 3 Sets; 12/8

E. 30/30/30 Plated Skulls (55)
Into
30/25/20 Synchro Push-Ups (-3)

27 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Every 4m For 16m
35 Cal Bike/Ski (Alternate)
4 Thrusters
6 S2O
8 PC
*155 (Complete)

+

15m Amrap:
2-4-6-8-10-12-14-16-18...
Thrusters
Wallballs
Cals Bike/Ski (Alternate)
*14+6 Rx+

(135/95) Rx+
(115/75) Rx



Training Session AM (1030a)

Jiu Jitsu (90m)

25 November

Training Session (AM) 7a

A1. Front Squats; 3 Reps
A2. Back Squats; 3 Reps
*115/145/175/205/235/235

B. CrossFit Class WOD

WITH A TEAM OF 4: WITH A 6M CLOCK COUNTING DOWN: 35/26 CAL SKI 35 OVER THE LINE WALLBALS (20/14) 35 YARD PLATE PUSH (90/45) 35 SYNCHRO KBS (2/1.5) *1 HEAVY - 1 REGULAR KB FOR SYNCHRO 35 SYNCHRO PUSH-UPS (2 WORKING) W/WHATEVER TIME IS LEFT 1 BURPEE PULL-UP = 1 REP 1 BURPEE BOX JUMP (30/24) = 1 REP 1 OVER THE SHOULDER D-BALL = 2 REPS (100/75) *MUST PICK ONE TO COMPLETE EACH ROUND. CAN CHANGE FROM ROUND TO ROUND BUT NOT WITHIN THE ROUND. REST 1M, X5 ROUNDS 1. KBS ARE RUSSIAN 2. SCORE IS TOTAL REPS FOR THE 5 ROUNDS. 3. WALLBALLS ARE DONE ON HSPU WALL FOR MEN. MUST CLEAR THE LINE. LADIES USE 10 FOOT MENS TARGETS ON THE RIG. 4. PLATE PUSH IS 12-30 AND BACK.

(Steve - James - Brent - Ryan)

24 November

Training Session (10a)

Jiu Jitsu (2 Hours)

23 November

Training Session (7a)

"FRIED TURKEY" 100/75 CAL BIKE/SKI 750M/600M ROW 30 C&J (155/95) 30 SYNCHRONIZED POGO BFB 80/50 CAL BIKE/SKI 1,500/1K ROW 20 C&J (185/115) 20 SYNCHRONIZED POGO BFB 60/35 BIKE/SKI 2K/1,500M ROW 10 C&J (205/125) 10 SYNCHRONIZED POGO BFB *41:30 (Ryan) 1. IF SCALING LOADS, PICK ONE WEIGHT AND USE IT FOR ALL 3 ROUNDS. 2. TEAMS OF 3 OR 4 3. CO-ED TEAMS DO 80/60/40 CALS AND MENS ROW DISTANCES. 4. SYNCHRO BFB IS EVERYONE WORKING.

22 November

Training Session (430p)


Jiu Jitsu (90m)

21 November

Training Session (130p)

A. S/A DB Incline Bench; 10 Reps
*55/70/90/90

B. 100 Dips (Team Of 3)
*Every Break - Buy Back In With 10 Heavy Cable Pressdowns

C. 10-9-8-7-6-5-4-3-2-1
*225/235/245/255/265/275/285/295/305/315
**Any Misses = 10 Cal Bike Sprint and Then Immediately Back To Bench
*Complete - Barely No Misses....

D1. 30-30-30-30 
Plated Skull Crushers (55)
D2. 30-25-20-15 
Synchro Push-Ups (-3)
*Complete

E. 200 Wide Pulls (Group of 4)
*Complete

20 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Power Day
-Banded Sprints
-Heavy Slamballs
-Tall Box Jumps
-OHD MB Throws

+

16m AMRAP 
"Salty"
10 Tall Box Jumps
20 Cal Ski (I rowed)
30 Yard Walking Lunges
40 Heavy Russian Swings
80 DU's (I did 15 Wide Pulls - Tweaked Calf Sprinting)
*2+12 Swings



Training Session (1030a)

Jiu Jitsu (2 Hours)

18 November

Training Session (7a)


A. Back Squats; 4x6
*225/255/275/275

B. TeamWOD

FOR TOTAL CALS TEAMS OF 3 0:00 - 10:00 P1: MAX CAL BIKE P2: 10 BURPEE PULLUPS + 10 HEAVY SLAMBALLS P3: REST 10:00 - 20:00 P1: MAX CAL SKI P2: 15 YARD BURPEE BROAD JUMP + 15 WALLBALLS P3: REST 20:00 - 30:00 P1: MAX CAL ROW P2: 20 SWITCH LUNGES + 20 SQUATS P3: REST Training Session (10a) Jiu Jitsu (2 hours)

17 November

Training Session AM (520a)

A. Crossover/Mobility

B. DB Triplet

C. CrossFit Class

3 Rounds:
30 Cal Row
30 Push-ups

Rest 3m 

3 Rounds:
30 Cal Bike
20 T2B

Rest 3m

3 Rounds
30 Yard Plate Push
5 Bar Muscle-Ups
*25:34

+

10m Core Work



Training Session (1030a)

Jiu Jitsu (2 Hours)

15 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

14 November

Training Session (130p)

A1. 20 Cal Bike Erg Sprint
A2. Block C&J; 10/11/9/8
A3. Plated Skull Crushers + Presses; 15/15
A4. Max Reps Bench @ 185; 10/14/12/12
Rest 3m, x4

B. Tempo DB Incline @ 3333; 5 Reps
Rest 3m, x3

C. Dynamic Banded Bench; 12 Reps
*Rest 2:30, x4

D. Wide Pulls; 200 As Team of 4
*Complete

13 November

Training Session (515a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

1 HPC + 3 Tempo FS (33X3)
*155/185/185/185

+

"Jackie"
*5:40

Training Session (1030a)

Jiu Jitsu (2 Hours)

11 November

Training Session (7a)

A. Back Squats; 5x5
*255/255/255/285/285

Training Session (10a)

Jiu Jitsu (2 Hours)

10 November

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

18m Amrap Ladder:

5-10-15-20-25-30-35
Push Press (115)
American Swings (1.5)
High Pulls (1.5)
Over the Box Jumps (24)
*40 Du's after each round
*25 + 67 (7 High Pulls in Round of 30)

+

Ginny's Core



Training Session (1030a)

Jiu Jitsu (90m)

8 November

Training Session (1030a)

Jiu Jitsu (2 Hours)

7 November

Training Session (130p)

A1. DB Incline Bench; 8-12 Reps
*70/90/90/90

A2. Dips; 8-12 Reps
*8/8/8/8


B. 100 Banded Pressdowns
*Complete

C1. SA DB Flat Bench W/Oppositte Hold; 8-12 Reps
*90/90/90

C2. Cable Fly's; 8-12 Reps
*Complete

D. Banded Dynamic BB Press; 10-12 Reps
*Complete

E. Wide Pulls
*5/5/5/5/5/5/21/10/5 (66 Reps)

6 November

Training Session AM (515a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. With a 75 Second Clock Counting Down
19 Cal Row
Max DBL KB Front Squats
Rest 4m, x3
*18/18/19

+

"DR. STRANGE" 21-15-9 HANG POWER CLEAN (135/85) BURPEE TO HIGH TARGET CASH-OUT 1K/850M ROW *8:42 1. CAP IS 16M. 1 SECOND PENALTY FOR EVERY 10 YARDS SHORT.

Training Session (1030a) Jiu Jitsu (2:30)

4 November

Training Session (7a)

Arms

+

Partner Workout (Aggie)

32M AMRAP: 10 YARD SYNCHRO BURPEE BROAD JUMP (15/10 CAL BIKE/ROW) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (20/15 CAL BIKE/ROW) 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (25/20 CAL BIKE/ROW) 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (30/20 CAL BIKE/ROW) 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (35/20 CAL BIKE/ROW) 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (40/25 CAL BIKE/ROW) 70 PLATED HALOS (55/35) 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD (55/35) 20 AMERICAN SWINGS (2/1.5) 10 YARD SYNCHRO BURPEE BROAD JUMP (50/30 CAL BIKE/ROW)

3 November

Training Session AM (5a)

A. Crossover

B. Mobility

C. DB Triplet

D. CrossFit Class

"Run And Gun"

(7)1m - Rounds
3 Thrusters (185#)
60 Yard Shuttle
Max Push-Ups
Rest 2m, x7
*197 Push - Ups

Core By Ginny



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

1 November

Training Session (1030a)

Jiu Jitsu (2 Hours)