28 February

Training Session (1045)

Jiu Jitsu (2 Hours)

27 February

Training Session (115p)

A1. Banded Bench + Hold
+
A2. KB + Chains Bench + Hold
*Rest 3m, x4

B. Decline Bench CGBP + Skull Crushers (10-10-10)
*Rest 2m, x3


C. Dips - Cable Couplet
*Rest 2m, x2

D. Push-up Triplet (30-30)

26 February

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. Tibs

D. DB Triplet

E. CrossFit Class

Week 6 Front Squats
1x1 @ 100%
*Failed 330

+

12m Amrap:
600m Row Buy-In
Then AMRAP
10 (10) Yard Shuttle Runs
20 Wallballs
10 T2B
*5+17

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

24 February

Training Session AM (7a)

Back Squats; 4x6
*195/245/245/245


+

Team WOD

WITH A TEAM OF 4 EVERY MINUTE FOR 7 MINUTES 25/16 CAL BIKE REST 3M 10:00 - 20:00 4 ROUNDS 12 HEAVY SLAMBALLS 18 HEAVY AMERICAN SWINGS 24 WALLBALLS 20:00 - 34:00 AMRAP: 1 LAP RUN (2 PEOPLE) 10 CAL BIKE 5 SYNCHRO BURPEES 2 LAP RUN (2 PEOPLE) 20 CAL BIKE 5 SYNCHRO BURPEES 3 LAP RUN (2 PEOPLE) 30 CAL BIKE 5 SYNCHRO BURPEES 4 LAP RUN ( 2 PEOPLE) 40 CAL BIKE 5 SYNCHRO BURPEES 5 LAP RUN (2 PEOPLE) 50 CAL BIKE 5 SYNCHRO BURPEES 6 LAP RUN (2 PEOPLE) 60 CAL BIKE 5 SYNCHRO BURPEES *Marty/Milton (6 Lap Run)

23 Feburary

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

With A Partner:

"DREAMWORK" WITH A PARTNER: 50 CAL ROW 50 DL (225/145) 20 T2B 50 CAL ROW 40 PC (185/105) 20 T2B 50 CAL ROW 30 HPC (155/95) 20 T2B 50 CAL ROW 20 THRUSTERS (135/85) 20 T2B *17:18 (Aggie) 1. 35 CAL ROW FOR WOMEN 2. SCALE T2B NUMBER THEN SCALE TO ABMAT SITUPS OR STATUE OF LIBERTY. 3. 24M CAP

Training Session (1015a)

Jiu Jitsu (90m)

21 February

Training Session (1045a)

Jiu Jitsu (2 Hours)

20 February

Training Session (115p)

A. Bench; Build To A Moderate Triple
*280

B. Combine Test; Rest 3m, x2
*20/17

C. Depth Push-Ups; 5 Sets
*20/20/20/20/20

D. Bike Erg Sprints; 4 Sets of 15-20 Cals
*Complete

16 February

Training Session AM (530a)

A. Crossover

B. Mobility/Prep

C. DB Triplet

D. CrossFit Class

"TWINS 2.0" WITH A PARTNER OR SOLO RX+ SOLO RX (PARTNER) 20M AMRAP: 400/300M ROW 5 T2B 5 OTB JUMPS (24/20) 5 YARD PLATE DRAG (EACH) 400/300M ROW 10 T2B 10 OTB JUMPS 10 YARD PLATE DRAG EACH 400/300M ROW 15 T2B 15 OTB JUMPS 15 YARD PLATE DRAG EACH 400/300M ROW 20 T2B 20 OTB JUMPS 20 YARD PLATE DRAG EACH 400/300M ROW 25 T2B 25 OTB JUMPS 25 YARD PLATE DRAG EACH 400/300M ROW 30 T2B 30 OTB JUMPS 30 YARD PLATE DRAG EACH *With Nate (5+54 Reps) 1. CONTINUE ADDING 5 EVERY SUCCESSFUL ROUND. SCORE IS ROUNDS + REPS. EACH SECTION IS 1 ROUND. 1 REP PER 100M ON THE ROW. 1 REP FOR EVERY YARD OF PLATE DRAG. 2. SCALE T2B TO BURPEE TO HIGH TARGET AND IT CAN REMAIN RX.

Training Session (10a)

Jiu Jitsu (1 Hour)

14 February

Training Session (1045a)

Jiu Jitsu (2 Hours)

13 February

Training Session (115p)

A1. Dynamic Banded Bench
A2. 1&1/2 Bench Reps (40 As A Team of 4)
*145#
Rest 3m, x4

B. Incline DB Drop Sets (12-9-6)
70/60/50 x2 (Reverse 50/60/70 x1)

C. 150 Wide Pulls

D. 30-30 Push-up triplet

12 February

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Front Squat Deload Week

+

12m Amrap Ladder:
2-4-6-8-10-12-14
C2B Pullups
Squat Cleans (135)
Cal Bike/Row (Alternate)
*12+25

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

10 February

Training Session AM (7a)


A. Back Squats; Speed Squats; 5x5
*195225/225/225/225


B. Team WOD

WITH A TEAM OF 3 OR 4 EVERY 4M FOR 40M STATION 1: 2200M/1750M BIKE ERG 5 SYNCHRO BURPEES (ALL) STATION 2: 1K/800M ROW 10 SYNCHRO PUSH-UPS (ALL) STATION 3: 300 YARD SHUTTLE RELAY 0-45-0 X6 STATION 4: 1K/800M SKI 10 SYNCHRO SWITCH LUNGES (ALL) STATION 5: 20 SYNCHRO AMERICAN KBS (1.5/1) 20 SYNCHRO GOBLET SQUATS 20 SYNCHRO S/A THRUSTERS *3 WORKING 1. R2 ONLY - MAX HEAVY SLAMBALLS IN REMAINDER OF TIME AT ANY STATION.

9 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

For Time:
60 Cal Row
50 T2B
40 WB
30 PC (135)
10 Bar Muscle-Ups
*11:25

+

30-30
Push-Up Triplet

Training Session AM (1045a)

Jiu Jitsu (90m)

7 February

Training Session (1045a)

Jiu Jitsu (2 Hours)

6 February

Training Session (115p)

A. Bench; 10x4 @ 225 (Pause Bench)

B. 300 Reps (95/115/135)

C. Incline 21's (7/7/7)
*70x2

D. 30-30 Tricep Triplet

5 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Front Squat Week 4

4 @ 90% (295#)
*Complete

+

5m Amrap:
3 HPC 
6 S2O (135)
9 Cal Bike/Row (Alternate)
12 Pullups or T2B
Rest 2m, x2
*3+18 / 3+26





Training Session (1045a)

Jiu Jitsu (2 Hours)

3 February

Training Session AM (7a)

A. S/L Box Squats; 3/side
*45/45/65/65/75/85

Training Session (10a)

Jiu Jitsu (2 Hours)

2 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

4m Clock
500m Row
Max WB - Max Burpees To High Target - Max C&J(155) - Max Pullups or T2B
Rest 2m B/W Rounds
*69/29/12/53
*163 Reps

+

Core Work


Training Session AM (1015a)

Jiu Jitsu (90m)