30 October

Training Session AM (1015a)

Jiu Jitsu (2.5 Hours)

29 October

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

28 October

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)

26 October

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)

25 October

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)

23 October

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

22 October

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

21 October

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)

19 October

 Training Session (1p)

Box Squats; Triples + Chains
*235 + Chains (8 Sets)

+

Bis/Tris

18 October

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)

16 October

Training Session (1015a)

Jiu Jitsu (2 Hours)

15 October

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

14 October

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)

12 October

Training Session AM (7a)

Back Squats; 5's
135-165-195-225-255-285-295-295-285-255-225-205-185-155-135

11 October

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)

9 October

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

8 October

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

7 October

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) 

5 October

Training Session AM (7a)

Back Squats; 6x4
*Built To Moderate Load

4 October

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)

2 October

Training Session AM (1015a)

Jiu Jitsu (2:30 Hours)

1 October

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