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Friday, January 31, 2025

31 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


For Time:

500m Row
30 Heavy American Swings
30 C2B Pullups
1k Row
30 Chin Over Pullups
30 Heavy American Swings
500m Row
*12:58

+

Tricep Triplet
30-25-15
Skulls - Floor Press - Synchro Push-Ups



Training Session AM (1020a)

Jiu Jitsu (2 Hours)

Wednesday, January 29, 2025

Tuesday, January 28, 2025

28 January

Training Session (115p)


A. Bench; Up and Down
5 Reps @ 95/145/175/205/235/205/175/145/95
Rest 5m, x2

B. Incline DB; 12/12/12
*70/90/90


C. Pistons; 20 Reps
*90


D1. Lat Pulls; 12/12/12
D2. Dips/Ring Dips/Dips; 12/12/12


E. Typewriter Push-Ups
*10/10/10

Monday, January 27, 2025

27 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

3 Sets Each For Time:
3 DL - 3 PC - 3 FS - 3 PJ (155)
13 Cal Bike
3 DL - 3 PC -3 FS - 3 PJ
*Rest 3:30
*1:16/1:10/1:08

+

14m AMRAP
3-6-9-12-15-18-21....
WB
HPC (135)
OTB Burpees
10 Cal Row/Bike (Alternate) After Every Round
*15+42



Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

Saturday, January 25, 2025

25 January

Training Session (7a)


Back Squats; 5x5
*225/255/285/285

+

0:00 - 3:00

BIKE FOR MAX CALS (SCORE 1)


4:00 - 8:00

AMRAP: (SCORE 2)

400 YARD SB SHUTTLE RUN (0-25-0) X8

25 KB HIGH PULLS (1.5/1)

 25 NO SQUAT WALLBALLS (20/14)

MAX T2B OR BURPEES TO TARGET

*50/30 FOR SHUTTLE


10:00 - 13:00 (SCORE 3)

25 BURPEE PULLUPS

*REST OF TEAM MUST BE HANGING FROM TALL BAR

MAX HEAVY SLAMBALLS (50/30)


14:00 - 18:00

AMRAP: (SCORE 4)

60/40 CAL BIKE

25 KB HIGH PULLS (1.5/1)

25 T2B OR BURPEES TO TARGET

MAX NO SQUAT WALLBALLS (20/14)


20:00 - 23:00 (SCORE 5)

MAX BURPEE T2B


24:00 - 28:00

AMRAP: (SCORE 6)

25 NO SQUAT WALLBALLS (20/14)

25 KB HIGH PULLS (1.5/1)

MAX CAL BIKE

*We won (James/Milton)


1. 6 SCORES. LOWEST TOTAL WINS. 

Friday, January 24, 2025

24 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

With A Partner:
2k Row
50 Hang Squat Cleans
50 S2O
50 Over The Bar Burpees
500m Row
*16:41 (Aggie)


+


Every 3m For 12m
Max Reps Bench + Push-ups
25/25/21/19
*90 Reps (#155)


Training Session (1020a)


Jiu Jitsu (2 Hours)

Wednesday, January 22, 2025

Tuesday, January 21, 2025

21 January

Training Session (115p)


A. 100 Synchro Push-Ups (-3)
*6m Cap (Completed 95)

50 Synchro Push-Ups (-3)
*5m Cap (Completed)


B1. Seated Lat Pulldowns; 15 Reps
B2. Seated Rows; 12 Reps
*Rest 2m, x3

C. Flat DB Bench; 5 SA L - 5 SA R - 5 DBL CG - 20 Pistons
Rest 3m, x3
*70


D. Dips; 12 - 12 - 20

Monday, January 20, 2025

20 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

9 U/B T2B
10 SECONDS REST
6 TNG JUMP SQUATS TO HIGH TARGET
10 SECONDS REST
3 BURPEE PULLUPS
10 SECONDS REST
5 TNG CLEAN AND JERKS
*155/175/185/195

REST 3:30, X4

+

"BREATHWORK STANDARD"

12/7 CAL BIKE SPRINT
10 BURPEES TO TARGET
1K ROW
10 BURPEES TO TARGET
12/7 CAL BIKE SPRINT
*5:16



Training Session AM (1030a)


Jiu Jitsu (2.5 Hours)

Saturday, January 18, 2025

18 January

Training Session AM (7a)
A. Double Barrel Back Squats; 5 Reps
*175/205/225



B. Team Workout:

WITH A 6M CLOCK COUNTING DOWN:

50/30 CAL BIKE

35 T2B

35 YARD PLATE PUSH (90/45)

35 SYNCHRO KBS (2/1.5) (1.5/1)

*1 HEAVY - 1 REGULAR KB FOR SYNCHRO

35 SYNCHRO PUSH-UPS (2 WORKIN FOR MEN)(1 WORKING FOR WOMEN)

W/WHATEVER TIME IS LEFT

1 BURPEE PULL-UP = 1 REP

1 OVER THE SHOULDER D-BALL = 1 REPS (100/75)

1 BURPEE BOX JUMP (30/24) = 1 REP

TNG SQUAT JUMPS TO HIGH TARGET = 1 REP (MIN OF 2 TO COUNT)

1 CAL ROW = 1 REP


*MUST COMPLETE 1 ROUND WITH EACH OF THE OPTIONS. 


REST 90 SECONDS, X5 ROUNDS

1. KBS ARE RUSSIAN
2. SCORE IS TOTAL REPS FOR THE 5 ROUNDS. 
3. PLATE PUSH IS 12-30 AND BACK.  



Training Session (1030a)


Jiu Jitsu Promotion Seminar (3 Hours)


Friday, January 17, 2025

17 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

20m AMRAP:

You Go - I Go
10 Jerks (135)
20 Wallballs (20)
300 Yard Shuttle Run
50 Du's
*3+66 Reps (Nate)

+

30-20-10
Plated Skull Crushers
Push-Ups
*Complete



Training Session AM (1015a)


Jiu Jitsu (2 Hours)

Wednesday, January 15, 2025

Tuesday, January 14, 2025

14 January

Training Session (120p)


A. BB Bench; 8x8 @ 225#
*We did this with group of 4 with no rest between each others sets. As soon as 1st person done, next person up. Any misses = 60 cal legs only Bike Erg as group. We had 3 Misses. 

B1. DB Incline Pistons; 30 Reps
No rest
B2. Incline Skull Crushers + CGBP; 12/12 With EZ Curl Bar
Rest 3m, x2
*3rd Set we did 30 Pistons into 8 DBL DB Incline into 6 CG DB Incline Presses into the 12/12 EZ Curl


C. Weighted Dips; 3x12 W/15#
*Complete

Monday, January 13, 2025

13 January

Training Session (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


Every 2m For 14m
6 Cal Bike + 6 HPC (135)
8/8 - 10/10 - 12/12 - 14/14 - 16/16 - 18/18
*Complete

+


"Fran"
*2:32




Training Session (1030a)


Jiu Jitsu (2.5 Hours)

Saturday, January 11, 2025

11 January

Training Session (7a)


A1. Strict Press; 5s
*Built To 155 With 1/2 Speed Tempo (8 Total Sets)

A2. BB High Pulls; 10 Reps
*4 Sets of 10





Training Session (10a)

Jiu Jitsu (2 Hours)

Friday, January 10, 2025

10 January

Training Session (330a)


Fisher Farm Ruck With Trackhouse
*9 Miles (35 Pounds)
*2:45




Training Session (1015a)


Jiu Jitsu (2 Hours)

Wednesday, January 8, 2025

Tuesday, January 7, 2025

7 January

Training Session (130p)


SuperSet 1:

A1. DB Flat Bench; 10 Reps Tempo
A2. Seated Cable Rows; 15 Reps
A3. Dips; 12 Reps
A4. Wide Pulls; 10 Reps
Rest 3m, x2


A1. Synchro Push-Ups; 40 Reps
A2. Synchro Plated Skulls; 40 Reps
A3. Synchro Floor Press; 40 Reps
Rest 3m, x2

Monday, January 6, 2025

6 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Every 2m For 14m

4 HPC
4 S2O
2 PC
2 S2O
*185

"FLASH"


WITH A RUNNING CLOCK

12M CLOCK FOR MEN/14M CLOCK FOR WOMEN


2K ROW

+

1 MAX SET OF U/B PULLUPS

+

1 MAX SET OF U/B PUSH-UPS

6:55 (25 Pullups) (45 Push-ups)


1. FOR EVERY 5 PULLUPS, SUBTRACT 1 SECOND OFF ROW TIME.  FOR EVERY 5 PUSH-UPS, SUBTRACT 1 SECOND OFF ROW TIME. 


2. PULLUPS MUST BE DONE BEFORE PUSH-UPS. 


3. TAKE AS MUCH REST AS NEEDED BUT BOTH PULLUPS AND PUSHUPS MUST BE DONE BEFORE TIME RUNS OUT. 


4. SCORE IS ROW TIME AFTER DEDUCTIONS HAVE BEEN MADE. 




Training Session (1030a)


Jiu Jitsu (2.5 Hours)

Sunday, January 5, 2025

Saturday, January 4, 2025

Friday, January 3, 2025

3 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class


"CHOICES 2.0"

PARTITION AS DESIRED


FOR TIME:


100 T2B

100 AMERICAN KBS (RED/BLUE)

100/65 CAL BIKE

100 THRUSTERS (45/35)

*22:18

1. BREAK UP IN ANY ORDER/COMBINATION. TIME STOPS WHEN ALL 400 REPS HAVE BEEN COMPLETED.  


Training Session (10a)


Jiu Jitsu ( 2 Hours)

Wednesday, January 1, 2025

1 January

Training Session (830a)


New Years Workout

"THE FIRST CUT"


9-8-7-6-5-4-3-2-1


WITH A PARTNER:


POWER CLEANS (185/115)

BURPEE C2B PULLUPS

SYNCHRO POGO BURPEES

FRONT SQUATS (185/115)

TRIPS REVERSE BEAR CRAWL (6 YARD TRIPS)
*STARTING WITH AND EVERY 4M, COMPLETE 25/15 CAL BIKE/ROW SPRINT

*26:11 (Jess) (20 Cals)



Training Session (10a)


Jiu Jitsu (2 Hours)