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Wednesday, July 30, 2025

Tuesday, July 29, 2025

29 July

Training Session (130p)


A. DB Incline Bench:
-50# x 30 Reps
-70# x 20 Reps
-45# x 40 Reps
-70# x 12 Reps (3 Sec down - 3 Sec up)
-35# x 76 Reps


B. Lat Pulldown Triple Grip
*Max Reps Wide Grip (pull down - 3 sec return)
*Max Reps Narrow Grip (same tempo)
*Max Reps Narrow Reverse Grip (same tempo)
*Rest 3m, x2
*No rest b/w grip changes


C. Cable Chest Fly's; 12 Reps + 15 Second Squeeze Last Rep 
Rest 3m, x2


D. Straight Bar Cable Pressdown; 20 Reps x2
*Rest 3m, B/W Sets

Monday, July 28, 2025

28 July

 Training Session AM (530a) (Back)


A. Mobility/Prep

B. Crossover

C. Copenhagen's

D. Bodybuilding Day



Training Session AM (1045a)


Jiu Jitsu (2.5 Hours)


Saturday, July 26, 2025

26 July

Training Session AM (7a)


Squats; 6x4
*Built To 275 (Back)



Training Session (10a)


Jiu Jitsu (2 Hours)

Friday, July 25, 2025

25 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

16m Amrap (Scaled) (Hammy)

+

Bench Tempo (3x5)

*205/235/235


Training Session AM (1020a)

Jiu Jitsu (2.5 Hours)


Wednesday, July 23, 2025

Tuesday, July 22, 2025

22 July

Training Session (130p)


A1. Low Incline Neutral Bar Press; 8 Reps
*100/120/130/140 (1/2 Speed Down + 3 Second Pause On Chest)

20 Second Rest

A2. DBL KB Rows; 8 Reps Both Arms + 16 Reps Pistons (Red KB's)
Rest 3m, x4 Sets


B. Flat DB Bench; 8 Reps
*70 (8 Reps + 2 Reps Tempo (8 Seconds Down - 8 Seconds on Chest + 8 Seconds Up)
*Rest 3m,x3

C. Close Grip Cable Pulldowns; Stack x10 + 10 Second Hold On Chest Last Rep
Rest 2m, x4


D. Dips; 12 Reps
Rest 90s, x4

Monday, July 21, 2025

21 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

14m EMOM

Even: Max Cal Row
Odd: Max Push-Ups
*19/23 = 42 Reps


+


14m Amrap:
400m Row Or 25 Cal Bike
21 Pullups
15 S2O (135)
9 Over The Bar Burpees
*3+5 (25 Cals)



Training Session AM (1045a)


Jiu Jitsu (2.5 Hours)

Saturday, July 12, 2025

12 July

Training Session AM (7a)


A1. Tempo Back Squats + RFE Split Squats
*3 Working Sets


+


Team Workout

Every 3m For 36m

1. 600m Row + Max Synch WB (2/4)

2. 400m Run + Max Synch Push-Ups (All)

3. 50 Cal Bike + Max Russian KBS (2/1.5)(2/4)

*Ryan/Jeff/Amy



Training Session AM (1030a)


Jiu Jitsu (2.5 Hours)


Friday, July 11, 2025

11 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

2m Work/1m Rest
2m Work/1m Rest

Rounds 1/2
15 T2B
12 Front Squats (115)
Max Cal Bike
*50 Cals

Rounds 3/4
15 HPC (115)
12 Over The Bar Burpees
Max Cal Row
*68 Cals

*108 Cals (24m Workout)


Push-Pulls
Max Strict Pullups
Into
Max Reps Bench (165)
Rest as needed, x3 Sets
*15/20 - 15/16 - 15/15
*96 Reps



Training Session AM (1020a)


Jiu Jitsu (2 Hours)

Thursday, July 10, 2025

10 July

Training Session (12p)


"WITH A RUNNING CLOCK:

WITH A PARTNER:


0:00-10:00

YOU GO - I GO

6 ROUNDS:

40 YARD REVERSE BEAR CRAWL

10 PLYO LUNGES TO TARGET


10:00 - 20:00

YOU GO - I GO

6 ROUNDS OF:

15 AMERICAN SWINGS (2/1.5)

15 PULLUPS


20:00 - 30:00

YOU GO - I GO

6 ROUNDS OF: 

15/10 CAL SKI

50 DU'S


*4:51/4:57/6:18 (Jonathan)

1. 1 PARTNER MUST FINISH FULL ROUND OF REV BC AND PLYO LUNGES TO TARGET, THEN NEXT PARTNER GOES. CONTINUE UNTIL EACH DO 3 ROUNDS. SAME FOR ALL 3 PIECES. 


2. TIME IS ENTERED INTO WODIFY AS 3 SEPARATE SCORES, TOTALING THE WORKING TIME FOR ALL 3 EVENTS. 


3. ADD 1 SECOND FOR EVERY YARD BC OR REP OF PLYO LUNGES NOT COMPLETED. 1 SECOND FOR EVERY KBS OR PU NOT COMPLETED. 1 SECOND FOR EVERY 10 DU'S SHORT AND CAL SKI SHORT. 


4. STAGGER GROUPS TO START AT DIFFERENT STATIONS. COACHES CAN HAVE PAIRS PICK NUMBERS TO DECIDE OR ANY CREATIVE WAY THEY WOULD LIKE. WHEN PUTTING SCORES IN WODIFY, SCORE 1 IS THE BC, 2 IS THE KB, AND 3 IS THE SKI. "

Tuesday, July 8, 2025

8 July

Training Session (120p)


A. Push-Pulls
Every 3m For 15m 
12 Strict Pullups + 25 Synchro Push-Ups (-3)
*Complete

For Every Break In Push-Ups = 12 Cal Bike Sprint. Waterfall Order. Slowest To Fastest. Must Get Faster Every Sprint. 


B. Incline DB + Pistons; 8/21 Reps
*70/70/70


C. Seated Cable Row; 12 Reps; 3 Second Return
*Complete


D. Seated DB Cleans; 12 Reps
Rest 2m, x3
*Complete

Monday, July 7, 2025

7 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Every 3m For 12m
2m Work - 1m Rest
400m Run
1 Squat Clean

400m Run 
2 Squat Cleans

400m Run
2 Squat Cleans

400m Run 
1 Squat Clean

*Had to Power Clean instead of SC because of wrist
*205



+

"The Plan"
2m Work - 2m Rest
25 Front Squats / 20 S2O / 15 Thrusters / 10 Hang Squat Clean Thrusters
Max Cal Bike With Remaining Time
*108 Cals


Training Session AM (1040a)


Jiu Jitsu (2.5 Hours)

Friday, July 4, 2025

4 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Box Squats; Triples
*245/275/275/300/300/300





Training Session AM (830a)


Partner Workout (Independence 2.0)

150 Du's
800m SB Run
50 PC
50 Thrusters
50 Pogo Burpees
800m SB Run
150 Du's
80 Cal Bike
*29:45 (Jess)





Training Session AM (1015a)


Jiu Jitsu (2 Hours)

Wednesday, July 2, 2025

Tuesday, July 1, 2025

1 July

Training Session (120p)


A. Push-Pulls
10 Strict Pullups
20 Pushups
*Every 2m For 10m
*Complete (U/B)



B. Incline DB; 8 Reps (Slow)
*70/70/70/70


C. Close Grip Cable Pulldowns
*10/10/10/21's (10 Second Hold Last Rep of each set)


D1. Mixed Grip Bench; 8 Reps
*165/185/205/205

D2. Bent Over Rows (75/95/115)
*12 Reps
*Rest 2m, x4


E. Dips; 3x15
*Complete