26 June

Training Session (1030a)

Jiu Jitsu (2 Hours)

25 June

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.

24 June

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)

22 June

Training Session AM (7a)

A1. Back Squat Triples; 275

A2. Zercher Squats; Built To 215x5

Training Session AM (10a)

Jiu Jitsu (90m)

21 June

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)

19 June

Training Session (1015a)

Jiu Jitsu (2:30 Hours)

18 June

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

17 June

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)

14 June

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#

12 June

Training Session (1015a)

Jiu Jitsu (2:30 Hours)

11 June

Training Session (130p)

A. Bench Doubles; With 2 Sec Hold On Chest; 
20 Sets @ 245#

B. Incline DB+Chest Press
3x8(5) @ 70#

C. Dips; 3x20
*Complete

10 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"Sufferpalooza"
20m Amrap:
30 Burpees To High Target
1k Row
*3+27 Burpees


+

Max Load
1 PC + 5 Press + 1 TnG PC + 1 Press
*170


Training Session (1030a)

Jiu Jitsu (2:30 Hours)

8 June

Training Session AM (7a)

A. Build To A Tough Power Clean
*245

Complete 5 Fast Singles
*Complete

Team WOD 

WITH A TEAM OF 4

5M AMRAP: 30/20 CAL BIKE 25/17 CAL SKI 20/14 CAL ROW BIG LAP RUN W/HEAVY SB 15 SYNCHRO SUPERMAN PUSH-UPS (2/1) W/REMAINING TIME: MAX DEADLIFTS @ 225/135 REST 90 SECONDS, X5 *Marty/CP/James (45-60/Round) 1. SCORE IS TOTAL DEADLIFTS 2. WHEN SLAMBALL IS BACK TO THE BLUE DOOR, TEAM CAN START PUSH-UPS. 2 GUYS SYNCHRO PUSH-UPS, ONLY 1 WORKING FOR LADIES. 3. KEEP A RUNNING TOTAL OF DEADLIFTS FOR EACH TEAM EACH ROUND. SCORE IS TOTAL REPS FOR ALL 5 ROUDNS. 4. TEAMS OF 4 IDEAL BUT 3 IS DOABLE IF PEOPLE WANT TO SUFFER. 5. SLAMBALL IS 50/30

7 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"ROYGBIV"

18m Amrap:

You Go - I Go
5 Front Squats (135) +20/Round
10 T2B
15 Cal Bike
*11 + 27 Reps
*Aggie

+

Farmers Walks + Triceps

Training Session (1015a)

Jiu Jitsu (2 Hours)

5 June

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

4 June

Training Session (130p)

A. Flat DB Bench Drop Sets; 90/70/50
*8 Reps Each
*Rest 2m, x2

B. 75 Dips

C. Banded Tricep Pressdown Burnout; 200ish Reps

D. 100 Push-Ups

3 June

Training Session AM (530a)
    

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"Looper"
20m Amrap

Pink Loop 
Then:
15 Abmat Situps
15 American Swings (1.5)
15 Over The Box Jumps (24)
15 Single/Doubles
*4+4


Then: 

10m EMOM
Even: Back Squats (135)

Odd: Strict Press (75)

*16/16/16/16/23
*87 Reps



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

2 June

Training Session (12p)

Jiu Jitsu (90m)

1 June

Training Session AM (7a)

A. Back Squats; Pause Triples
*95/145/195/225/245/265/285

B. Team WOD

WITH A TEAM OF 4 PEOPLE PASS/FAIL WITH A 4M TIMER: 110/78 CAL ROW REST 2M WITH A 5:15M TIMER: 800M SB RUN + 30 BURPEES (ALL CAN WORK) REST 2M WITH A 6M TIMER: 18-15-12-9-6-3 (15-12-9-6-3) CAL ROW SYNCHRO AMERICAN SWINGS (2/1.5) (1.5/1) SYNCHRO PUSH-UPS (2 WORKING) *LADIES USE 15-12-9-6-3 FOR ENTIRE WORKOUT REST 2M FOR TIME: 250M/200M ROW EACH (1 AT A TIME/RELAY STYLE) BIG LAP (2 AT A TIME/RELAY STYLE) 50 T2B (1 WORKING) 50 BURPEE TO HI TGT *Aggie/CP/Mack 1. IF YOU MISS ANY OF THE FIRST 3 WORKOUTS, IT'S A 10 SECOND PENALTY FOR FINAL PIECE.