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Tuesday, December 31, 2024

31 December

Training Session (115p)


A1. 10 Cal Arms Only Ski (Damper 10)
A2. 10 U/B Bench Reps (225)
*Heats of 3 (3rd Place = 14 Cal Bike / 2nd = 10 Cal Bike)
*230 - 235 - 240 - 245



B. DB Incline Pistons; 30 Reps
Directly Into 
15 Push-Ups
*70/90


C1. 15 Dips

C2. 15 Lat Pulldowns (Stack)
*2 Sets

Monday, December 30, 2024

30 December

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


MONDAY'S COMPLEX - WEEK 4

WITH A 90 SECOND CLOCK COUNTING DOWN


24/15 ROW OR BIKE

MAX REPS PRESS (95/55)
*30/30/20/21
*101 Reps


REST 3:30, X4


MEN ROW/BIKE

WOMEN BIKE/ROW


ALTERNATE EACH ROUND B/W THE TWO MACHINES. 


1. SCORE IS TOTAL REPS OF PRESS FOR ALL 4 ROUNDS. 


+


"BULLY"


3 ROUNDS FOR TIME:


10 HANG SQUAT CLEANS (135/95)

20/14 BIKE CALS

30 YARD PLATE PUSH LAP (15 YARD TRIPS)


AFTER EACH ROUND COMPLETE 

25 - 50 - 75 DU'S

*11:38



Training Session AM (10a)


Jiu Jitsu (2 Hours)



Saturday, December 28, 2024

28 December

Training Session AM (7a)

Back Squats; Build To Moderate Triple

+

WITH A TEAM OF 3

"YOU GO - I GO" FORMAT


36M AMRAP


A.

15/10 CAL BIKE

8 BURPEES PULLUPS

20 PLATED Z-PRESS (55/35)


B.

15/10 CAL ROW

8 HEAVY SLAMBALLS

300 YARD SHUTTLE


1. P1 COMPLETES BIKE, THEN P2 BIKES, THEN P3 BIKES.  



Friday, December 27, 2024

27 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


"WHAT A DRAG 2.0"


FOR TIME:


1K/850 ROW OR 40/28 CAL BIKE

50 WALLBALLS

25 YARD REVERSE PLATE DRAG

25 HEAVY AMERICAN KBS (2/1.5)

50 WALLBALLS

1K/850 ROW OR 40/28 CAL BIKE

+

BENCH DROP SETS


MAX SET @ 185/115

REST 20 SECONDS

MAX SET @ 135/85
*15/15 - 15/15


REST 3-4M, X3 SETS


Thursday, December 26, 2024

26 December

Training Session (730a)


Jess' Birthday Workout (2 Hour Strength)



Training Session (930a)

Jiu Jitsu (2 Hours)

Tuesday, December 24, 2024

24 December

Training Session (12p)


A. Flat DB Bench Triplet
-7/Arm SA Hold 
-21 Pistons
-7 Regular
*60/70/70


B. Dips; 12/12/12


C. Incline DB; 12 Reps
*70/90/90


D. 10m Max Push-Ups
*175 Reps

Monday, December 23, 2024

23 December

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


"12 Days Of Christmas"

"VITALITY 12 DAYS OF CHRISTMAS"

WITH A PARTNER


1. 12/6 CAL ROW/BIKE SPRINT

2. DEADLIFTS (275/145)

3. BURPEE BOX JUMPS (30/24)

4. T2B

5. SYNCHRO BAR FACING BURPEES

6. U/B THRUSTERS

7. TNG CLEAN AND JERKS

8. HEAVY WALLBALLS

9. C2B/CHIN OVER PULLUPS

10. PARTNER PUSHUP + HAND TAPS

11. PLYO LUNGES TO TARGET OR BIG LAP?

12. TRIPS REV BC (10 YARD TRIPS)

*34:42 (Mike Drew)


1. LOADING FOR RX (135/85)

2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC. 

3. DEADLIFTS ARE 275

4. SYNCHRO BFB ARE POGO BAR FACING BURPEES.


Training Session (930a)


Jiu Jitsu (90m)

Sunday, December 22, 2024

22 December

Training Session (12p)


Jiu Jitsu (3 Hours)

Purple Belt Test Run Thru With Joey

Saturday, December 21, 2024

Friday, December 20, 2024

20 December

Training Session AM (530a)



A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


Workout 1:

12m AMRAP:
1k Row
Then AMRAP:
30 Sync Burpees
40 Heavy Swings
50 Air Squats
*1+112

+

Workout 2:

YOU GO - I GO
25/14 CAL BIKE
20 SUPERMAN PUSH-UPS

20 HEAVY SLAMBALLS



25/14 CAL BIKE

20 T2B

15 PULLUPS


THEN AS A TEAM COMPLETE:

50/28 CAL BIKE

*5:02



Workout 3:


10RM Front Squat From Floor *175 About 6m rest b/w workouts. Legs were toast after first workout. Did this with Brook.




Training Session AM (1015a)

Jiu Jitsu (2 Hours)



Wednesday, December 18, 2024

Tuesday, December 17, 2024

17 December

Training Session (130p)


A. Bench; 10 Reps @ 45/65/85/105
5 Reps @ 125/145/165/185/205/225/245/265/285

B. Piston Incline DB Drop Sets; 30-25-20
*1 Set @ 60/45/35
*1 Set @ 70/60/45


C1. Dips; 12 Reps
C2. Skull Crusher + Floor Press; 8/10 
*Complete

D. 1 Max Set of Push-Ups
*64 Reps

Monday, December 16, 2024

16 December

Training Session (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


Every 4m For 16m
1 HPC
1 HSC
1 PC
1 SC
1 Press
1 Push Press
1 Push  Jerk
*185

+

For Time:
1k Row
21 Front Squats (135)
750m Row
15 PC (155)
500m Row
9 Jerks (185)
*11:15



Training Session AM (1015a)

Jiu Jitsu (2:45)

Friday, December 13, 2024

13 December

Training Session AM (530a)


"ATTRITION" WITH A RUNNING CLOCK: 0:00 - 7:00 5 ROUNDS OF "CINDY" FOR TIME 7:00 - 9:00 30/18 CAL BIKE SPRINT FOR TIME 9:00 - 16:00 5 ROUNDS OF "CINDY" FOR TIME 16:00 - 18:00 20/12 CAL BIKE SPRINT FOR TIME *6:33 1. 4 SEPARATE SCORES TOTALING ONE TIME. 2. FOR EVERY REP SHORT OF "CINDY", 2 SECOND PENALTY. 3. FOR EVERY CAL SHORT ON THE BIKE, 2 SECOND PENALTY. 4. CAN START THE BIKE AT ANY POINT IN THE 2M WINDOW TIME STARTS AT THE 7M AND 16M MARK. IF YOU WAIT UNTIL 8:00 TO START BIKE AND YOU FINISH AT 8:30, YOUR SCORE FOR THAT PIECE IS 90 SECONDS. Training Session AM (1015a) Jiu Jitsu (3 Hours)

Wednesday, December 11, 2024

Tuesday, December 10, 2024

10 December

Training Session (130p)


A. Bench; "Pig"

Roughly 100+ Reps @ 225# (60m - 5 People)


B. DB Pullovers; 70# (10 Reps)
*Rest 2m, x2


C. Straight Bar Cable Pulldowns; 12 Reps
*Rest 3m, x3

Monday, December 9, 2024

9 December

Training Session AM (520a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


A. Every 2m For 12m

7 Cal Row
4 TnG PC
4 PJ
4 Front Squats
7 Cal Bike
*95/145/145/145/145/145

+


"LAST CHANCE-ISH 4.0" 0:00 - 7:00 25/15 CAL BIKE 10 THRUSTERS (115/75) 20 T2B 30 SQUATS MAX OVER THE BAR BURPEES IN REMAINING TIME *EVERY 5 BURPEES COMPLETE 10 PUSH-UPS 700 - 9:00 REST 9:00 - 16:00 30 SQUATS 20 T2B 10 THRUSTERS (115/75) 25/15 CAL ROW MAX OVER THE BURPEES *EVERY 5 BURPEES COMPLETE 10 PUSH-UPS *30/25 Burpees 1. SCORE IS TOTAL NUMBER OF OVER THE BAR BURPEES. PUSH-UPS DON'T COUNT IN SCORE. 2. STAGGER CLASS TO START ON OPPOSITTE PIECES FOR BIGGER CLASSES


+


Training Session AM (10a)

Jiu Jitsu (2 Hours)

Saturday, December 7, 2024

7 December

Training Session AM (7a)


A. Squats; Light
*Back Feeling Almost Back To Normal


+


Jiu Jitsu (2 Hours)

Friday, December 6, 2024

6 December

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

+

WITH A PARTNER: 17M AMRAP: YOU GO - I GO 15/10 CAL BIKE 5 TNG POWER CLEANS 10 S2O 15 YARD BURPEE BROAD JUMP *135/95 *8 + 15 Cals (Aggie) P1 DOES 1 COMPLETE ROUND AND THEN P2 DOES 1 COMPLETE ROUND. THAT'S 2 ROUNDS TOTAL. 1. SCORE IS ROUNDS + REPS.


+


Bench; 4x10 *225/245/245/245


Training Session AM (1015a)

Jiu Jitsu (2 Hours)

Wednesday, December 4, 2024

Tuesday, December 3, 2024

3 December

Training Session (115p)


A. Incline DB Medley (6 Slow Pistons + 6L + 6R + 6 Together + 6 Pinching
*55/60/60

B. Lat Pulldowns; Front/Behind (20 Reps)
*3 Sets

C. Dips; 12/12/12

D. Wide Pulls: 50

E. Push-ups; 160 Reps

Monday, December 2, 2024

2 December

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


MONDAY'S COMPLEX - WEEK 1 EVERY 5M FOR 15M 5 HANG POWER CLEANS 5 FRONT SQUATS 5 PUSH PRESS 5 REVERSE LUNGES/SIDE 5 DEADLIFTS 5 BB ROWS *95/95/95

+

"Salty"

16M AMRAP: 10 TALL BOX JUMPS (30/24) 20/12 CAL SKI 30 YARDS WALKING LUNGES 40 RUSSIAN KBS (2/1.5) 80 DU'S *3+1 1. SCALE DU'S TO 100 SINGLES IF NO DUBS. 2. SCORE IS ROUNDS + REPS. 1 REP FOR EACH 10 YARDS OF LUNGES. 1 REP FOR EVERY 20 REPS DU'S. 3. STAGGER HEATS BY 2-3M. PUT OUT 1 OR 2 ROWERS JUST IN CASE OVERLAP IN 2ND ROUND. 1. SCORE IS LOAD USED FOR EACH ROUND. 3 SCORES.


Training Session (1015a)

Jiu Jitsu (3 Hours)


Sunday, December 1, 2024

1 Dec

Training Session (7a)


A. Zercher Squats; Triples
*Moderate Loads


B. WITH A 35M CLOCK

AS MANY BIKE CALS AS POSSIBLE 100/70 SYNCHRO PUSH-UPS *FIRST 25 (2/4) LAST 75 (1/4 RX LADIES) **LADIES 75 WITH 1 WORKING FOR ALL 50 CAL BIKE 150 SYNCHRO WALLBALLS (2/1.5) 50 CAL BIKE 100 SYNCHRO SEATED PLATE TO OHD (55/45)(35/35) 50 CAL BIKE 150/100 CAL ROW 50 CAL BIKE 100 BURPEES TO TARGET (1) 50 CAL BIKE 50 SYNCHRO SQUATS (ALL) MAX CAL BIKE WITH TIME REMAINING *EVERY SWITCH PERSON GETTING OFF MUST COMPLETE 8 CAL ROW BEFORE ABLE TO GET BACK ON AGAIN. 1 ROWER PER TEAM
Training Session AM (11a)
Jiu Jitsu (2 Hours)