Training Session (115p)
A1. 10 Cal Arms Only Ski (Damper 10)
A2. 10 U/B Bench Reps (225)
*Heats of 3 (3rd Place = 14 Cal Bike / 2nd = 10 Cal Bike)
*230 - 235 - 240 - 245
B. DB Incline Pistons; 30 Reps
Directly Into
15 Push-Ups
*70/90
C1. 15 Dips
C2. 15 Lat Pulldowns (Stack)
*2 Sets
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
MONDAY'S COMPLEX - WEEK 4
WITH A 90 SECOND CLOCK COUNTING DOWN
24/15 ROW OR BIKE
MAX REPS PRESS (95/55)
*30/30/20/21
*101 Reps
REST 3:30, X4
MEN ROW/BIKE
WOMEN BIKE/ROW
ALTERNATE EACH ROUND B/W THE TWO MACHINES.
1. SCORE IS TOTAL REPS OF PRESS FOR ALL 4 ROUNDS.
+
"BULLY"
3 ROUNDS FOR TIME:
10 HANG SQUAT CLEANS (135/95)
20/14 BIKE CALS
30 YARD PLATE PUSH LAP (15 YARD TRIPS)
AFTER EACH ROUND COMPLETE
25 - 50 - 75 DU'S
*11:38
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; Build To Moderate Triple
+
WITH A TEAM OF 3
"YOU GO - I GO" FORMAT
36M AMRAP
A.
15/10 CAL BIKE
8 BURPEES PULLUPS
20 PLATED Z-PRESS (55/35)
B.
15/10 CAL ROW
8 HEAVY SLAMBALLS
300 YARD SHUTTLE
1. P1 COMPLETES BIKE, THEN P2 BIKES, THEN P3 BIKES.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"WHAT A DRAG 2.0"
FOR TIME:
1K/850 ROW OR 40/28 CAL BIKE
50 WALLBALLS
25 YARD REVERSE PLATE DRAG
25 HEAVY AMERICAN KBS (2/1.5)
50 WALLBALLS
1K/850 ROW OR 40/28 CAL BIKE
+
BENCH DROP SETS
MAX SET @ 185/115
REST 20 SECONDS
MAX SET @ 135/85
*15/15 - 15/15
REST 3-4M, X3 SETS
Training Session (730a)
Jess' Birthday Workout (2 Hour Strength)
Training Session (930a)
Jiu Jitsu (2 Hours)
Training Session (12p)
A. Flat DB Bench Triplet
-7/Arm SA Hold
-21 Pistons
-7 Regular
*60/70/70
B. Dips; 12/12/12
C. Incline DB; 12 Reps
*70/90/90
D. 10m Max Push-Ups
*175 Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"12 Days Of Christmas"
"VITALITY 12 DAYS OF CHRISTMAS"
WITH A PARTNER
1. 12/6 CAL ROW/BIKE SPRINT
2. DEADLIFTS (275/145)
3. BURPEE BOX JUMPS (30/24)
4. T2B
5. SYNCHRO BAR FACING BURPEES
6. U/B THRUSTERS
7. TNG CLEAN AND JERKS
8. HEAVY WALLBALLS
9. C2B/CHIN OVER PULLUPS
10. PARTNER PUSHUP + HAND TAPS
11. PLYO LUNGES TO TARGET OR BIG LAP?
12. TRIPS REV BC (10 YARD TRIPS)
*34:42 (Mike Drew)
1. LOADING FOR RX (135/85)
2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC.
3. DEADLIFTS ARE 275
4. SYNCHRO BFB ARE POGO BAR FACING BURPEES.
Training Session (930a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Workout 1:
12m AMRAP:
1k Row
Then AMRAP:
30 Sync Burpees
40 Heavy Swings
50 Air Squats
*1+112
+
Workout 2:
20 HEAVY SLAMBALLS
25/14 CAL BIKE
20 T2B
15 PULLUPS
THEN AS A TEAM COMPLETE:
50/28 CAL BIKE
*5:02
Workout 3:
10RM Front Squat From Floor *175 About 6m rest b/w workouts. Legs were toast after first workout. Did this with Brook.
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench; 10 Reps @ 45/65/85/105
5 Reps @ 125/145/165/185/205/225/245/265/285
B. Piston Incline DB Drop Sets; 30-25-20
*1 Set @ 60/45/35
*1 Set @ 70/60/45
C1. Dips; 12 Reps
C2. Skull Crusher + Floor Press; 8/10
*Complete
D. 1 Max Set of Push-Ups
*64 Reps
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 4m For 16m
1 HPC
1 HSC
1 PC
1 SC
1 Press
1 Push Press
1 Push Jerk
*185
+
For Time:
1k Row
21 Front Squats (135)
750m Row
15 PC (155)
500m Row
9 Jerks (185)
*11:15
Training Session AM (1015a)
Jiu Jitsu (2:45)
Training Session AM (530a)
"ATTRITION"
WITH A RUNNING CLOCK:
0:00 - 7:00
5 ROUNDS OF "CINDY" FOR TIME
7:00 - 9:00
30/18 CAL BIKE SPRINT FOR TIME
9:00 - 16:00
5 ROUNDS OF "CINDY" FOR TIME
16:00 - 18:00
20/12 CAL BIKE SPRINT FOR TIME
*6:33
1. 4 SEPARATE SCORES TOTALING ONE TIME.
2. FOR EVERY REP SHORT OF "CINDY", 2 SECOND PENALTY.
3. FOR EVERY CAL SHORT ON THE BIKE, 2 SECOND PENALTY.
4. CAN START THE BIKE AT ANY POINT IN THE 2M WINDOW TIME STARTS AT THE 7M AND 16M MARK. IF YOU WAIT UNTIL 8:00 TO START BIKE AND YOU FINISH AT 8:30, YOUR SCORE FOR THAT PIECE IS 90 SECONDS.
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session (130p)
A. Bench; "Pig"
Roughly 100+ Reps @ 225# (60m - 5 People)
B. DB Pullovers; 70# (10 Reps)
*Rest 2m, x2
C. Straight Bar Cable Pulldowns; 12 Reps
*Rest 3m, x3
Training Session AM (520a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
A. Every 2m For 12m
7 Cal Row
4 TnG PC
4 PJ
4 Front Squats
7 Cal Bike
*95/145/145/145/145/145
+
"LAST CHANCE-ISH 4.0"
0:00 - 7:00
25/15 CAL BIKE
10 THRUSTERS (115/75)
20 T2B
30 SQUATS
MAX OVER THE BAR BURPEES IN REMAINING TIME
*EVERY 5 BURPEES COMPLETE 10 PUSH-UPS
700 - 9:00
REST
9:00 - 16:00
30 SQUATS
20 T2B
10 THRUSTERS (115/75)
25/15 CAL ROW
MAX OVER THE BURPEES
*EVERY 5 BURPEES COMPLETE 10 PUSH-UPS
*30/25 Burpees
1. SCORE IS TOTAL NUMBER OF OVER THE BAR BURPEES. PUSH-UPS DON'T COUNT IN SCORE.
2. STAGGER CLASS TO START ON OPPOSITTE PIECES FOR BIGGER CLASSES
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Squats; Light
*Back Feeling Almost Back To Normal
+
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
+
WITH A PARTNER: 17M AMRAP: YOU GO - I GO 15/10 CAL BIKE 5 TNG POWER CLEANS 10 S2O 15 YARD BURPEE BROAD JUMP *135/95 *8 + 15 Cals (Aggie) P1 DOES 1 COMPLETE ROUND AND THEN P2 DOES 1 COMPLETE ROUND. THAT'S 2 ROUNDS TOTAL. 1. SCORE IS ROUNDS + REPS.
+
Bench; 4x10 *225/245/245/245
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Incline DB Medley (6 Slow Pistons + 6L + 6R + 6 Together + 6 Pinching
*55/60/60
B. Lat Pulldowns; Front/Behind (20 Reps)
*3 Sets
C. Dips; 12/12/12
D. Wide Pulls: 50
E. Push-ups; 160 Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
MONDAY'S COMPLEX - WEEK 1 EVERY 5M FOR 15M 5 HANG POWER CLEANS 5 FRONT SQUATS 5 PUSH PRESS 5 REVERSE LUNGES/SIDE 5 DEADLIFTS 5 BB ROWS *95/95/95
+
"Salty"
16M AMRAP: 10 TALL BOX JUMPS (30/24) 20/12 CAL SKI 30 YARDS WALKING LUNGES 40 RUSSIAN KBS (2/1.5) 80 DU'S *3+1 1. SCALE DU'S TO 100 SINGLES IF NO DUBS. 2. SCORE IS ROUNDS + REPS. 1 REP FOR EACH 10 YARDS OF LUNGES. 1 REP FOR EVERY 20 REPS DU'S. 3. STAGGER HEATS BY 2-3M. PUT OUT 1 OR 2 ROWERS JUST IN CASE OVERLAP IN 2ND ROUND. 1. SCORE IS LOAD USED FOR EACH ROUND. 3 SCORES.
Training Session (1015a)
Jiu Jitsu (3 Hours)
Training Session (7a)
A. Zercher Squats; Triples
*Moderate Loads
B. WITH A 35M CLOCK
Training Session AM (7a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Cranberry Lungs"
30m EMOM
Min 1: 40 yard reverse bear crawl
Min 2: 14 Cal Row
Min 3. 12 Heavy Slamballs
Min 4. 12 T2B
Min 5: 4 Plyo Lunges + Max Cal Bike
*23/23/23/23/25
+
3 Rounds
20 Plated Skull Crushers (55)
20 Synchro Push-ups
*Complete
Training Session (10a)
Jiu Jitsu (2 Hours)
Training Session (7a)
Thanksgiving Team WOD (Aggie/Jess)
"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 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.
*32:11
Training Session (115p)
A. Flat BB Bench; 30-25-20-15-10-5
*135-155-175-195-215-235
B1. Seated Rows; 30 - 30 - 30 (10 Second Hold Every 10 Reps)
*110/120/130
B2. DB Tricep Extensions + DBL Chest Press; 15/15
*30/35/30
C. Dips; 10-1 (Holds At 5-4-3-2-1)
*Complete
D. 100 Push-Ups
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Squat Cleans (Light)
*Back Feeling Better
+
"Flyweight"
3 RFT
75 DU's
30 Thrusters (45)
20 T2B
20 DB Snatch(50)
*14:21
Training Session (1015a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
Lower Body Accessory
+
Team WOD
ON THE 4M FOR 32 MINUTES 2M MAX CAL BIKE/SKI/ROW/PLATE PUSH THEN IN REMAINING TIME MUST COMPLETE: 6 SYNCHRO BURPEES (STANDING ONLY - NO JUMP - ALL) 12 SYNCHRO SEATED PLATE TO OHD (3 PEOPLE WORKING) 18 HEAVY SLAMBALLS (50/30) 1. SCORE IS TOTAL CALS/TRIPS FOR 8 ROUNDS. 2. IF UNABLE TO FINISH 6/12/18 WITHIN THE 4M WINDOW, CALS FOR THAT ROUND = 0 3. PLATE WEIGHTS (55/45/35) - (35/35/25) 4. PLATE PUSH TRIPS ARE 45 AND 7 YARDS (7 F/W - 7 B/W = 2)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Tri-Actin"
3 Rounds:
30 Cal Row
39 Push-ups
Rest 3m
3 Rounds:
30 Cal Bike
20 T2B
Rest 3m
3 Rounds
30m Plate Push
5 Bar Muscle-Ups
*25:20
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Tempo Bench; 5x5 @ 32X2
*195/195/215/235/245
B. Tempo DL; 10 Reps; Half Speed Up and Down
*60/60/60
C1. Dips; 12 Reps
C2. Tricep Pressdowns; 15 Reps
*Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
SB Step-Ups; 50#; 8/Side
Rest 3m, x3
+
20 Banded Curls
20 Banded Pressdowns
BB Shrugs; 21/21/15/15/15
Strict Pullups; 25/20/15/10/5
*Complete
Training Session AM (1015a)
Jiu Jitsu (2:45)
Training Session AM (7a)
A. Back Squats (Light); 6x5
B. Team WOD
FOR TOTAL CALS TEAMS OF 3 10M AMRAP P1: MAX CAL BIKE P2: 8 BURPEE PULLUPS + 10 HEAVY SLAMBALLS P3: REST 10M AMRAP 1: MAX CAL SKI P2: 15 BENCH (135/75) + 10 YARD BURPEE BROAD JUMP P3: REST 10M AMRAP P1: MAX CAL ROW P2: 15 BB SEATED Z-PRESS (75/45) + 15 SQUATS P3: REST 1. EVERYTIME STATION 2 FINISHES THE WORK, P1 ROTATES TO S2, P2 ROTATES TO S3 AND P3 ROTATES TO S1. 2. SCORE IS TOTAL NUMBER OF CALS IN THE 3 STATIONS.
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CF Class
20m EMOM
Min 1: 8 C2B
Min 2: 16 Push-ups
Min 3: 8 T2B
Min 4: 8 Pickups (55) + Max Cal Ski
*Subbed 2:1 Push-ups for american swings.
**Add 1 Rep every round to all
*70 Cals
+
Mobility
Training Session (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. Flat DB Bench; SA Press W/Oppositte Hold (20/Arm)
*60/70/70/70 (Holding 70/70/90/90)
A2. Skull Crushers; 10 Reps
B. 1v1 Incline DB Bench; 15-20 Reps
*50/60 (2 Sets)
C1. Dips; 15
C2. Push-Ups 2:1
*Rest 2m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Power Cleans - Moderate Load (Back Tight)
+
1 Shuttle
1 PC
5 Cal Bike/Row
2-2-10
3-3-15
4-4-20
etc.
(205 Power Clean) Scaled To 155)
*5+6 Laps
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
A. BB Reverse Lunges
+
"Echo"
"ECHO" 17M AMRAP 10 T2B 15 WALLBALLS 10 T2B 20 CAL BIKE/ROW (ONLY IF BIKE ISN'T AVAILABLE) 15 WALLBALLS 10 T2B 25 YARD REV PLATE DRAG 20 CAL BIKE 15 WALLBALLS 10 T2B 30 PULLUPS 25 YARD REV PLATE DRAG 20 CAL BIKE 15 WALLBALLS 10 T2B 50 DU'S 30 PULLUPS 25 YARD REV PLATE DRAG 20 CAL BIKE 15 WALLBALLS 10 T2B *1+3 T2B 1. LADIES BIKE CALS ARE 14.
Training Session (115p)
A1. Bench; 10-1 (245)
A2. Strict Pullups; 10-1
A3. Plyo Push-ups on Plates + DB's (2:1)
*44:30
**Hardest Chest Workout I've Ever Done
***16 Cal Bike Sprint Standing/Damper 10 for every missed rep by anyone. D missed 6 times.
B. Rope Pressdowns; 3 Sets
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 3m For 15m
12 Cal Bike Sprint
+
1 Complex (Hang Power Clean - Hang Squat Clean - 2 Jerks)
*185 For All
Then:
"Pennywise 2.0"
50 Cal Bike
20 Burpees To High Target
10 Front Squats (185)
*3:53
Training Session AM (1015a)
Jiu Jitsu (2:15 Hours)
Training Session (120p)
A. 100 Synchro Push-ups (-3)
*Complete
B. Decline Bench; 12 Reps
*245/245/265
C1. Cable Fly's Low - High; 10 Reps
C2. Dips; 10 Reps
Rest 3m, x3
D. Seated Cable Row (Low); 15 Reps + Tempo
*250/250/250
E. Straight Bar Cable Pulldowns; 15 Reps
Rest 2m, x3
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
3x3 Front Squats w/5 Second Pause in bottom
*155
+
1 Hang Squat Clean + 1 Front Squat
*225
With A Partner:
400m Run (Both)
10 Front Squats (155)
30/16 Cal Bike
*13:50 (Alex)
Training Session AM (1015a)
Jiu Jitsu (2:30 Hours)
Training Session AM (7a)
Strict Press; 6x5
*Built to 185#
+
Every 5m For 35m
Big Lap
25 Cal Row
4-8-12-16... Heavy Wallballs
25 Cal Bike
4-8-12-16... Heavy Slamballs
Max Burpees to Target Tiebreak (30-25-20-15-15-10-18)
*Tsach/CP/DP
Training Session AM (1015a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Tempo Back Squat Triples; 33X3
+
8 TnG Jump Squats To High Target
*225
For Time:
50-40-30-20-10
Du's
25-20-15-10-5
T2B
5 DL After Each Round (275)
*7:03
Training Session (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Every 4m Until 100 Reps
60 Second Clock
15 Cal Bike Or 150m Row
Max Reps Bench @ 155#
*22/25/21/19/16 (103)
B. Incline DB Bench (Tempo); 7 Reps @ 55X0
*Complete
C. Tempo Dips; 8 Reps @ 33X0
*Rest 3m, x3
D. Pressdowns; 30 Second Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Squat Cleans and Hang Squat Cleans
*Built to 195, knee felt decent.
+
You Go - I Go
16m Amrap:
2 PC (185)
4 Box Jumps (30")
6 C2B
*18 + 1 (Mac)
Training Session AM (1020a)
Jiu Jitsu (2.5 hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With A 2m Clock Counting Down
1 Round of "DT"
+
Max Cals In Remaining Time
Rest 2m, x5
*121 Cals
(22/45/70/92/121)
+
Bench (12-8-4)
*235/255/275
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. 50 BW Bench Press (235)
*10/14/18/22/26/31/36/40/45/50
*Every Set = 3x In Bear Plank Push-Ups Off Bench
*150 Reps Total
*20:26
B1. 7 Incline DB (70/90/90)
No Rest
B2. 21 Piston Incline Presses (70/90/90)
*Rest 3m, x3
C1. Dips; 15/15/15
C2. Bench Dips With Chains; 10/10/10
D. Drop Sets on Cable Pressdowns; 100 Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
60 Second Clock
12 Cal Bike
+
1 Squat Clean
*Stayed Light (Knee)
165-195-215
Then:
50 Du's
40 WB
30 Over The Box MB Steps
20 C&J
10 Burpee Pullups
20 C&J
30 Over The Box MB Steps
40 WB
50 Du's
*135/24"/20#
*13:51
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; 5's
135-165-195-225-255-285-295-295-285-255-225-205-185-155-135
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Burger King"
20M EMOM: MIN 1: 12/7 BIKE (30 SEC LIMIT) OR 16/12 ROW (NO LIMIT) MIN 2: 14 OVER THE BOX JUMPS (24/20) OR 6 BURPEE BOX JUMPS (30/24) MIN 3: 20 AMERICAN SWINGS (1.5/1) OR 20 KB SNATCHES (1.5/1) MIN 4: 16 CHIN OVER PULLUPS OR 10 C2B PULLUPS OR 5 BMU MIN 5: 20 DU'S + MAX PC (135/95) OR 3 OVER THE BAR BURPEES + MAX PC (135/95) *33 PC
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A1. DB Flat Bench; 10/Arm
*Opposite arm stays at chest until press and recover with working arm. Continue alternating until all 10 are done on each arm.
*70/90/90
A2. Dbl DB CGBP; 20 Reps
*50/50/50
Rest 4m, x3 (Last Set did 10/arm + 5 DBL Flat Bench + 20 CGBP
B1. Dips; 15
B2. Wide Pulls; 10 Reps
Rest 3m, x3
*2 Second Hold Chin To Dip Bar Each Rep
C. Push-Up Ladder; 50-40-30-20-30-40-50
Each Set is Individual Round.
6 People - Slowest 2 Each Round = 12 Cal Out of The Saddle Erg Sprint
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"The Monster"
5 DL - 4 HPC - 3 FS - 2 PJ - 1 Thruster
*Moderate Load (Knee)
+
"Dead Leg"
90 Second Clock
16 Cal Bike
5 Burpees To Plate
Max Yards Rev Plate Drag (10 Yard Trips)
Rest 3:30, x4
*30/30/30/32 (122 Yards)
Training Session AM (1015a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With A Partner:
18m Clock:
2k Row
Then:
"DT"
+
10 Pullups
20 Pushups
30 Synchro Squats
*Alternate B/W Two With Remaining Time
*10+6 Reps (Aggie)
Then:
For Total Points
In 14m
Max Set of Bench @ 135 (1 Point)
Max Set of Bench @ 155 (2 Points)
Max Set of Bench @ 185 (3 Points)
*25/25/30 (165 Points)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. With a Partner; Bench Press
20 Reps @ 265
36 Reps @ 245
48 Reps @ 225
96 Reps @ 205
*24:32 (Jeffrey)
**All work is 1:1. If P1 does 4 Reps, P2 has to do 4 reps, no more or no less. 50/50 work output.
B1. Incline DB Bench; 10 Reps
Rest 10 Seconds
B2. Piston Press; 21 Reps
*Rest 4m, then do in Reverse.
*90/70 - 70/90
C1. Strict Dips; 12 Reps
C2. Wide Pullups; 6 Reps
C3. Heavy Straight Bar Pressdowns; 12 Reps (165)
C4. Light Rope Pressdowns; 30 Reps (?)
Rest 4m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Tempo DL To Hang - Back To Mid Shin
Build To Moderate Load
*Used Power Cleans
+
Hang Power Clean + Power Clean
*Modified from Squat Cleans
For Time:
25 Hang Power Cleans
50 Front Squats
25 Hang Power Cleans
*11:35
Training Session AM (1015a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Squats; 7x3
*Built to 285 With 3 Second Hold In Bottom
+
IN TEAMS OF 4: FOR TOTAL TIME: 400M RUN 30-25-20-15 (21-15-9-9) BIKE CALS OTL WALLBALLS (MEN ON WALL - LADIES 10 FOOT TARGET) 400M RUN (ALL) 25-20-10 (20-15-10) ROW CALS SYNCHRO AMERICAN KBS (2/1.5) (1.5/1) 400M RUN (ALL) 15-12-9-6 BIKE CALS REVERSE PLATE DRAG TRIPS (10 YARD TRIPS) 400M RUN (ALL) *24:15 (Nate/Amy/Milton) 1. FIRST PERSON BACK FROM RUN CAN BEGIN WORKING. ALL HAVE TO BE IN FOR THE TIME TO STOP AT THE END. 2. CAN'T BREAK UP 5 YARD TRIPS ON BURPEE BROAD JUMPS. MUST COMPLETE AT LEAST 1 TRIP BEFORE SWITCHING. HANDS REPLACE FEET:)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"NEVERLAND" EMOM FOR ? MIN 1: 4 HEAVY SB + 8/4 CAL ARMS ONLY SKI MIN 2: 4 HANG SQUAT CLEANS + 8 T2B MIN 3: 1 THRUSTERS + AMRAP JERKS *10:32 (28/22/10)
*155/105
+
Bring Sally Up Push-Ups
Training Session AM (1015a) Jiu Jitsu (2.5 Hours)
Training Session (130p)
A1. Low Incline DB Bench; 7/7/7
*70s
A2. DBL DB Presses; 8
*70s
Rest 3m, x3
B. Supinated Incline DB Bench; 10 Reps
*70
Rest 3m, x2
C. DB Fly's; 10 Reps
Rest 3m, x2
D. 100 Push-ups for Time:
*3:30
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Front Squats; 2 Reps OTM For 7m
*185
+
"Stranger"
With a partner
You Go - I Go
250m Row
12 SDLHP
12 OTB Burpees
12 BB Front Rack Reverse Lunges
*3+2 (Kyle)
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (7a)
Mobility and Prep
Squats; 7x5
*155/185/185/215/215/215
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Planks
D. DB Triplet
E. CrossFit Class
"Acid Rain"
20 Cal Bike
20 Cal Ski
20 Cal Row
10 SB
Rest Exactly 4m, x2
*8:52
+
A1. 15 Push-ups
A2. 6 Bench
Rest 3m, x3
*235/245/245
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. Barbell Lateral Rows Off Rig
A2. DB Pullovers; 10 Reps
Rest 2m, x2
B. As A Team of 5, Complete 300 Bench @ 225#
Buy Back Each Round With:
5 Wide Pulls
7 Ski Cals (Arms Only)
10 Push-Ups
*22-11-11-11-11-11-10-10-11
C. DB Incline; 7 Reps
*Run the rack (90/70/65/60/55/50/45/40/35/30/25)
*1 Round
D. Dips; 60 Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Power Clean + Hang Power Clean (Moderate)
*Built To 195# (Knee)
+
2-4-6-8-10
Jerks
C2B
Front Squats
*155
(6:52)
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back/Shoulders
C1. Arnold Press; 10 Reps
C2. DB Rows; 10 Reps
Rest 2m, x3
D. BB Shrugs; 30 Reps
*Complete
E. Hang Muscle Clean + Strict Press
1-1, 2-2, 3-3, 4-4. 5-5
*Complete
F. Push/Pulls
30-25-20-15-10-5 (Strict Pullups)
50-45-40-35-30-25 (Strict Push-ups)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. 25 Plated SkullCrushers (55)
No Rest
A2. 21 Piston Press (60#)
No Rest
A3. 12 Chain Pushups
No Rest
A4. Max Bench (155)
*18 - Pause(12) - Pause(10) - Pause(8) - Pause(7)
B. 10 Cal Ski (Damper 10 - Arms Only)
10 Push-Ups
10 Row
10 Push-Ups
10 Bike Erg (Standing Damper 10)
10 Push-Ups
*1:43
C1. Wide Pullups; 7 Reps
C2. DB Pullovers; 10 Reps
Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
EVERY 2M FOR 12M 20/14 CAL BIKE/SKI/ROW + AS MANY SWITCH LUNGES AS POSSIBLE IN TIME REMAINING *105 Switch Lunges +
"Escalator" 20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN 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+21 Cleans Training Session AM (1015a) Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Rusty Arrow"
Every 4m For 16m
15 Cal Bike
10 OTB Burpees
10 DL (225)
Max T2B
*30/25/22/27
*104 Reps
+
Farmers Walk
Training Session AM (10a)
Jiu Jitsu (2.5 Hours)
Training Session (130p)
A1. 20 Second Standing Bike Erg
Rest 10 Seconds
A2. 5 Pause Bench Press
*235/245/255/265/275 (No Pause for 275)
B1. Incline DB (7/7/7)
Rest 20 Seconds
B2. Dips; 12 Reps
Rest 2m, x2
*70#
C. Butt Elevated DB Push-Ups; 10-12 Reps
Rest 2m, x3
Training Session AM (7a)
Push - Pulls + Mobility
Training Session AM (10a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
5 Rounds:
24 Squats
12 OTB Burpees
6 S2O
3 Thrusters (Scaled To SDLHP For Hip)
*155
Rest 1m After Each Round
*17:24
+
10-8-6-4-2
BW Bench (230#)
2:57
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. 11-1 DB Bench Ladder (90#)
*8:05
B1. 21 DB Incline Piston Press
B2. 12 Dips
B3. 8 SA KB Glute Bridge Floor Press
Rest 3m, x3
C. Push-Ups; About 200 Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With a 5m Clock Counting Down
Amrap:
5 DL (225)
10 C2B/T2B
15 Push-Ups
Rest 3m, x3
4 Rounds + 4 Rounds + 4/2 DL
+
10m Amrap of Strict Press (From Floor)
100 Reps (115#)
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit
+
With A 30m Clock Counting Down
0:00 - 10:00
1-10 Ladder
Pullups
Front Squats (95)
10:00 - 20:00
21-15-9
T2B
Hang Power Cleans (95)
20:00 - 30:00
3 Rounds:
10 Over The Bar Burpees
10 Thrusters (95)
*4:40 - 3:10 - 3:14
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench Drop Sets (5-4-3-2-1)
*205/225/245/265/285
Rest 3m, x3
B1. DB Incline; 10 Reps
B2. 15 Dips
Rest 3m, x3 (70#)
C. Push-Ups (100+)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
12m EMOM
Min 1: 8 Cal Bike
Min 2: 8 Cal Ski
Min 3: 8 Cal Row
*Add 2 Cals Every Round/Max Cals Final Minute
*12+33 Cals (Bike)
+
15m Amrap:
"Heavy Legs"
5 DL (275)
10 BJ (20)
15 T2B
50 Du's
*6+14
Training Session AM (1015a)
Jiu Jitsu (3 hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Danial"
50 Pullups
400m Run
21 Thrusters
400m Run
21 Thrusters
400m Run
50 Pullups
*16:12 (Subbed T2B For Pullups because of biceps)
+
Bench Speed Doubles; 6x2
*215
Training Session AM (10a)
Jiu Jitsu (2.5 Hours)
Training Session (130p)
A1. Flat DB Bench (8/8/8)
A2. Incline DB Bench; 12 Reps
A3. Flat DB Bench (8/8/8)
A4. 20 Second Arms Only Row
*Rest 3m, x3
B. 100 Hang Power Cleans For Time (95)
*2:52 (50/60/70/80/86/92/100
C1. Dips; 15 Reps
C2. Banded Pressdown Drop Set
Rest 3m, x3
D. Push-Ups (About 150)
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
12m Clock
0:00 - 6:00
800m Run + Max Burpees
*16
6:00 - 10:00
500m Run + Bike Cals
*33
10:00 - 12:00
200m Run + Row
*25 Cals
+
"Welterweight Fight"
Min 1: 10 Yard BC Forward - 10 Yard Rev BC (x2)
Min 2: 14 Cal Bike
Min 3: 10 Burpees
Min 4: 15 Superman Push-Ups
Min 5: 20 American Swings (1.5)
*20 Rounds
Training Session (1015a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
A. Squats; 5x5
*Built To 285
B. Team WOD
WITH A 30M CLOCK COUNTING DOWN 30:00 - 20:00 FOR TIME: 4 ROUNDS: HEAVY PLATE PUSH LAP (20 PUSH - 20 DRAG) 30/18 CAL BIKE 20:00 - 10:00 FOR TIME: 4 ROUNDS: 20 SYNCHRO KBS (2/1.5) - (1.5/1) 300/250M ROW 10:00 - 0:00 FOR TIME: 75/45 CAL BIKE PLATE PUSH SHUTTLE (40 PUSH-40 DRAG) 50 SYNCHRO GOBLET SQUATS (2/1.5) - (1.5/1) 25 BURPEE PULLUPS (1 WORKING AT A TIME) MAX CAL ROW IN REMAINING TIME *Complete (73 Cals) (James/Ben)
Training Session (11a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"The Space Between"
10 Rounds You Go - I Go
10 T2B
1 Lap Run
+
10 Rounds
10 Cal Ski
10 Push-Ups
*11:24 (Aggie)
+
Build To A Heavy TnG Double Power Clean
*270
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session AM (530a)
5 Rounds Each For Reps:
2 Minute Clock:
10 Cal Bike
8 OTB Burpees
Max Power Cleans In Remaining Time
Rest 2m, x5
*80 Reps
+
Build To A Heavy Set of 5 With a 2 Second Pause On Chest
*270
Training Session (115p)
A1. Banded Dynamic Bench; 12-15 Reps
A2. Max Reps Flat Bench; 245x3 Sets - 225x2 Sets
*9/9/8/10/11
B1. Piston DB Incline; 20 Reps
B2. Dips; 10 Reps
Rest 2m, x3
C1. Plated Skull Crushers; 30 Reps
C2. Plated Floor Press; 30 Reps
C3. Synchro Push-Ups; 30 Reps
Rest 3m, x2
D. Max Push-Ups X2 Sets
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 4m For 12m
Window 1:
2 Rounds:
20 Squats
17/11 Bike Cals
Max Burpees To High Target (8)
Window 2:
30 Cal Arms Only Ski (Damper 10)
Max Superman Pushups (42)
Window 3:
300 Yard Shuttle
300m Row
Max Over The Rower Burpees (14)
*64
+
EMOM For 20m
Min 1: 10 Cal Bike
Min 2: 15 Push Press (95)
Min 3: 15 T2B
Min 4: 50 DU's
*Complete
Training Session AM (1015a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Deadlifts; Build To Moderate Triple
*300
+
Every 30 Seconds For 6m; 1 Rep
*300
+
12m Amrap:
10 Cal Bike
5 T2B
5 DL (225)
10 Cal Bike
10 T2B
10 DL
10 Cal Bike
15 T2B
15 DL
10 Cal Bike
20 T2B
20 DL
10 Cal BIke
25 T2B
25 DL
*4+8/25 DL
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Dynamic Warm-Up
B. SB Throw Variations
C1. DB Flat Bench
+
C2. DB Incline Bench
S/S/DBL = 1
D1. 15 Dips
D2. 30 Banded Pressdowns
Rest 3m, x3
E. Flat DB Skullcrushers
20-18-16-14-12-10-8-6-4-2
+
15 Push-Ups x8
Training Session AM (530a)
A. Moblity/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
12m EMOM
Min 1: Push-Ups
Min 2: Wide Strict Pullups
Min 3: 40 Second Hang From Pullup Bar
*22/12
+
4 Rounds:
25/17 Cal Bike
25 Burpees
25 Squats
*16:14
Training Session AM (1015a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With a 3m Clock Counting Down:
500m Row
6 Burpees To High Target
Max T2B
Rest 2m, x5
*20/18/16/16/15
*85 T2B
+
Bench; 10-10-10
*235/255/265
Training Session AM (10a)
Jiu Jitsu (2.5 Hours)
Training Session (115p)
A1. 10 Hard Pulls On Rower (Avg 178 Meters)
A2. 10 Bench; 225
A3. 5 Wide Pulls
Rest 3m, x5
B. Incline DB; 8-12 Reps
Rest 2m, x3 (70/90/90)
C1. 15 Dips
C2. Seated Row
Rest 3m, x3
D. 100 Push-Ups (5m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Re-Test
SUMMER CONDITIONING RE-TEST "CLUTCH" 21-15-12-9 THRUSTERS (95/65) PULLUPS BURPEE TO TARGET 5M CLOCK - REST 2:30 MAX CALS ON BIKE WITH REMAINING TIME. 5M TO COMPLETE 21-21-21 MAX CALS IN REMAINING TIME (0:00 - 5:00) REST 2:30 (5:00 - 7:30) 5M TO COMPLETE 15-15-15, MAX CALS IN REMAINING TIME (7:30 - 12:30) REST 2:30 (12:30 - 15:00) 5M TO COMPLETE 12-12-12, MAX CALS (15:00 - 20:00) REST 2:30 (20:00 - 22:30) 5M TO COMPLETE 9-9-9, MAX CALS (22:30 - 27:30) 1. SCORE IS TOTAL CALS *200 Cals (192 Previously)
2. 27:30 WORKOUT. STAGGER INTO TWO HEATS. H2 STARTS 2:30 MINUTES BEHIND H1 ON SEPARATE CLOCK. 3. PUT A COUPLE ROWERS OUT JUST IN CASE FOR LAST ROUND OVERFLOW. 4. ANY MISSED ROUNDS = -20/12 CALS FROM TOTAL.
+
100 Push-ups (20 OTM For 5 Minutes)
Training Session AM (1015a)
Jiu Jitsu (2:45)
Training Session (7a)
A. OHS; 5-5-5-5-5
*Light
B. CrossFit Team WOD
WITH A TEAM OF 4 EACH TEAM MEMBER BUYS-IN TO THE WORKOUT WITH: 26/14 AIR BIKE THEN: THEN 6 ROUNDS FOR TIME: 1K/850M SKI EVERY 1K/850 EACH PERSON NEEDS TO BUY BACK-IN WITH: 1 ROUND OF: 10 T2B 10 OTL WALLBALLS 10 HEAVY SLAMBALLS OR 20/14 BIKE *THOSE MEN WHO WEIGH UNDER 190 COMPLETE 20 CALS ON BIKE RE-BUY. OR 10/5 BAR MUSCLE-UPS OR BIG LAP RUN 24:48 (Marty/Milton) 1. CAP FOR WORKOUT IS 38:00 2. CAN'T DO SAME BUY-BACK ON BACK TO BACK ROUNDS. 3. AFTER EACH 1K/850M, THAT ATHLETE CAN JUMP BACK IN THE SKI WHENEVER THEY FINISH THE BUY-IN WORK.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CF Class
With A Partner
20m You Go - I Go
12 Cal Bike
10 S2O (135)
10 American Swings (2)
20-40-60-80-100 DU's
*8+30/100 Du's (With Aggie)
+
Paleo Squat + Grip Work
Training Session AM (10a)
Jiu Jitsu (2.5 Hours)
Training Session (130p)
A. Bench; 10-8-6-4-2 Then 2-4-6-8-10
*245 For All
*After Each Set Complete 10 Cal Arms Only Ski (Damper 10)
B. Incline DB Piston Presses; 10 Sets of 20
*70# For All
Training Session AM (520a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Build To A Moderate Squat
*255
+
For Time:
800m Run
50 Back Squats (225)
*8:41
(28-36-44-50)
Training Session AM (1030a)
Jiu Jitsu (2:15 Hours)
Training Session (130p)
PhD
"PHD" 33 MINUTE RUNNING CLOCK: WITH A PARTNER: 0:00 - 5:00 (1 ROWER - 2 WB'S PER TEAM) 100/75 CAL ROW 100 WALLBALLS 5:00 - 6:00 60 SECOND MAX CAL ROW (SCORE 1) 6:00 - 7:00 REST 7:00 - 12:00 800M RUN (BOTH) 12:00 - 15:00 500M/450M ROW FOR TIME (SCORE 2) *EVERY SECOND FASTER THAN 1:45 = 1 REP FOR GUYS *EVERY SECOND FASTER THAN 2:05 = 1 REP FOR LADIES 15:00 - 16:00 REST 16:00 - 26:00 40 BURPEE PULLUPS 70 T2B 100 SYNCHRO SQUATS W/REMAINING TIME: MAX CAL BIKE (SCORE 3) 26:00 - 27:00 REST 27:00 - 32:00 10-20-30-40-50-40-30-20-10 U/B DU'S (MUST ALTERNATE WITH PARTNER) *P1 DOES 10 U/B - P2 DOES 20 U/B - P3 DOES 30 U/B ETC.... 32:00 - 33:00 MAX CAL BIKE (SCORE 4)
*28/14/11/14(1/2 of 28) *67 (Aggie)
1. FOR ANY UNSCORED WORK THAT ISN'T COMPLETED IN THE WINDOW, IT IS A 50% PENALTY FOR ANY REPS IN THE FOLLOWING SCORED PIECE. FOR EXAMPLE...IF YOU DON'T COMPLETE THE ROW/WB IN 5M WINDOW, YOU WOULD ONLY COUNT 1/2 REPS OF MAX CAL ROW REPS. 2. IF NO DU'S, COMPLETE SINGLES AND CAN ONLY COUNT 1/2 BIKE REPS FOR SCORE 4. 3. 4 SCORES TOTALING ONE NUMBER.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
10m EMOM
Even: 13 Cal Bike Sprint (30 sec or less)
+
1 Power Clean + 1 Front Squat
*215#
+
"The Chief"
5-(3m) Rounds
3 PC (135)
6 Push-Ups
9 Squats
*Rest 1m
*27 Rounds
Training Session AM (1030a)
Jiu Jitsu (2:30)
Training Session AM (7a)
A1. Back Squat Triples; 275
A2. Zercher Squats; Built To 215x5
Training Session AM (10a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CF Class
3 Position Clean (Power)
*205
+
16m EMOM
Min 1: 15 Yard Plate Push Shuttle (90)
Min 2: 18 American Swings (1.5)
Min 3: 3 PC (215)
Min 4: 10 Switch Lunges + Max Cal Ski
*19/19/20/23 (81)
Training Session (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. BB Bench; 15 Reps
*185
A2. Incline DB Bench; 12 Reps"
*55
A3. Flat DB Bench; Max Reps
1st 2 Rounds As Above, Final Round 20 Reps/Piston Reps For Both
B. Wide Pulls; 10x5
C. Dips; 5x10
D. Push-ups; 50-40-30-20-10
*Every Break = -5
*11:24
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Pause Front Squats; 2 Sec In Hole; 3x5
*245
+
"The Suffering"
Every 3m For 12m
400m Run
+
Max Cals Bike
*85 Cals
12:00 - 14:00
Rest
14:00 - 20:00
EMOM For 6m
8 Strict Press (95)
+
Max Over The Bar Burpees
*44
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Crossover
B. Mobility/Prep
C. DB Triplet
D. CrossFit Class
"DERAILED" 18M AMRAP: 5 TNG POWER CLEANS (135/95) 10 CAL MACHINE 5 TNG POWER CLEANS (135/95) 15 PUSH-UPS 10 CAL MACHINE 5 TNG POWER CLEANS (135/95) 20 HEAVY AMERICAN SWINGS 15 PUSH-UPS 10 CAL MACHINE 5 TNG POWER CLEANS (135/95) 25 YARD PLATE PUSH SHUTTLE (5 YARD TRIPS) 20 HEAVY AMERICAN SWINGS 15 PUSH-UPS 10 CAL MACHINE 5 TNG POWER CLEANS (135/95) 50 DU'S 25 YARD PLATE PUSH SHUTTLE (5 YARD TRIPS) 20 HEAVY AMERICAN SWINGS 15 PUSH-UPS 10 CAL MACHINE 5 TNG POWER CLEANS (135/95) *9+37 Reps (2 Cals)
+
5RM Pause Bench *270#
