Training Session (1015a)
Jiu Jitsu (2.5 Hours)
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)