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Wednesday, July 31, 2024

Tuesday, July 30, 2024

30 July

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

Monday, July 29, 2024

29 July

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)

Saturday, July 27, 2024

27 July

Training Session AM (7a)


Back Squat Triples;
*Built Quickly To 305


+



Jiu Jitsu (2 Hours)

Friday, July 26, 2024

26 July

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)

Wednesday, July 24, 2024

Tuesday, July 23, 2024

23 July

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

Monday, July 22, 2024

22 July

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)

Friday, July 19, 2024

19 July

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)

Wednesday, July 17, 2024

Tuesday, July 16, 2024

16 July

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)

Monday, July 15, 2024

15 July

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)


Saturday, July 13, 2024

13 July

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.


Friday, July 12, 2024

12 July

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)

Wednesday, July 10, 2024

Tuesday, July 9, 2024

9 July

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

8 July

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)