4 July

Training Session AM (7a)

Back Squats; 4x5
*205/235/235/235

Independence 250

WITH A TEAM OF 3

150 DU'S
*EVERY BREAK OR SWITCH IS 2 SYNCHRO BURPEES (ALL)

800M SB RUN (30/20) 

60 S/A DB SNATCH (50/35)

60 YARD S/A OHD WALKING LUNGES (50/35) (15 YARD TRIPS)

30 SYNCHRO BURPEES (ALL)

60 YARD S/A OHD WALKING LUNGES

60 DB SNATCHES

800M SB RUN 

150 DU'S
*EVERY SWITCH OR MISTAKE IS 2 SYNCHRO BURPEES (ALL)

CASH-OUT

140/90 CAL BIKE
*32:34 With DP

3 July

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf/Bicep Rehab

CrossFit Class

"The Relic"

Every 4m For 16m
15/10 Cal Bike
32 DU's
16 WB
8 Burpees To Target
Max T2B In Remaining Time
*20/20/20/20 
*80 Reps

+

Pink Loop + 40# + Pink KB's

Training Session AM (10a)

Jiu Jitsu (2 Hours)

1 July

Training Session (1045a)

Jiu Jitsu (2 Hours) 

30 June

Training Session (115p)

A. CGBP With Tri Bar; 3 down - 3 chest - explode up; 5 Reps
*185

B. V- Grip DB Press; 3x18

C. French Press; 8/Side
*35/35/35



D1. DB Incline Pistons; 30 Reps @ 70#
D2. Rope Pressdowns; 20 Reps
D3. Overhead Cable Tricep Extensions; 20 Reps
D4. Dips; 10 Reps
Rest 3m, x3

29 June

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf/Bicep Rehab

CrossFit Class

15m Clock

0:00 - 14:00
Pink Loop For Time:
*8:54

14:00 - 15:00
Max Cal Bike
*41 Cals

*Total Time: 8:13

+

14m Amrap:
100 DU's
80 Russian KBS (2)
60 Yard Walking Lunge
40 Cal Bike
20 Hang Squat Cleans (135)
*1+73 DU's

Training Session (1045a)

Jiu Jitsu (2 Hours)

27 June

Training Session AM (7a)

Back Squats; 4x4
*225/245/245/245


+


Teams of 3
Every 2m For 32m

Window 1: 2 Lap Carry (100/70) + Max Du's

Window 2: 4 Synchro Burpees + 500m/400m Row

Window 3: 500/400m Ski + 30 Push-ups (All can work)

Window 4: 35/25 Cal Bike + Max Burpee Pullups

60/60/60/60
10/15/15/18
*Aggie/Andy

26 June

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf/Hip/Bicep Rehab

CrossFit Class

18m Amrap
You Go - I Go (Aggie)

14 Cal Row
12 T2B
10 S2O (135)
2 Lap Plate Push Shuttle (12 Yard Trips)
*4 Rounds + 3 Cals

+

Pink Loop Ruck + Farmers Carry (Blues + 40# Vest)
*Aggie/DP

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

24 June

Training Session (1045a)

Jiu Jitsu (2 Hours)

 

23 June

Training Session (115p)

A. Big Lap Yoke; 40#
*2:40

B. CGBP With Tricep Bar; 3x8
*205/205/205

C. French Press; 3x18
*25/30/30


D1. Rope Pressdowns; 15 Reps
D2. Overhead Tricep Press; 15 Reps
D3. Dips; 12
Rest 3m, x3


E. Push-Ups; 175

22 June

Training Session AM (5a)

A. Mobility/Prep

B. DB Triplet

C. Copenhagens

D. Hip/Bicep Rehab

E. CrossFit Class

2 Sets
6 Burpees To High Target
6 Jump Squats To High Target
13 Cal Bike Spring
Suicide (0-10-0-30-0-50-0)
*2:42 - 2:30
Rest 5m B/W Sets

+

12m Amrap
3 DL (205)
3 OTB Burpees
3 DL (205)
3 OTB Burpees
*5 Rounds

Training Session (1045a)

Jiu Jitsu (2 Hours)

20 June

Training Session (7a)

Back Squats; Triples @ Tempo 31X1
*195/225/225/225/245/245/265/265

+

Jiu Jitsu Seminar (4 Hours)

19 June

Training Session AM (5a)

A. Mobility/Prep

B. Hip Work

C. DB Triplet

D. Copenhagens

E. Calf/Bicep ReHab

CrossFit Class

18m You Go -I Go

5 Front Squats (115/135/155/175/195/195)
8 T2B
14 Cal Bike
*11+8 T2B (Aggie)

+

50 Synchro Push-ups (-3)

+

Pink Loop Ruck (60#)

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

17 June

Training Session (1045a)

Jiu Jitsu (2 Hours)

16 June

Training Session (130p)

A. 400m Yoke Walk; Unloaded
*2:28

B1. Flat DB Bench; 12 Reps
*60/70/70/70

B2. Trap Bar Deadlifts; 10 Reps
*160


C. Incline DB Pistons; 30
*60/70/70


D. Cable Flys; 8 Reps
*40/40

E. Dips; 8/8/8


F. Push-Up Ladder
2-4-6-8-10-12-14-12-10-8-6-4-2

15 June

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Hip/Calf Work

E. Norwegian 4x4; Echo Bike
*77/71 Avg
*72/69 Avg
*70/71 Avg
*69/69 Avg

F. Yoke Walk; 400m; Unloaded
*4:34


G. Pink Loop Weighted Ruck; 40#
*20:45

13 June

Training Session AM (630a)

A. Mobility/Prep

B. Calves/Hips/Prehab

Back Squats; 5's
95/145/195/225/225/225/245/245/245

+

5 Sets of 4 Pullups

+

200 Push-ups

+

Hammy's

12 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Hips/Calves

18m Amrap:
P1: Bike 20 Cals
P2: Amrap
5 Burpees To High Target
10 T2B
15 DB Snatch
20 Yard Walking Lunge (30#)
40 DU's


+


Weighted Pink Loop (40#)




Training Session AM (1030a)

Jiu Jitsu (2 Hours)

10 June

 Training Session (1045a)

Jiu Jitsu
*2:30

9 June

Training Session (130p)

A. 60 Second Clock
14 Cal Bike Sprint
Max Back Squats @ 135#
*19/1817

B. Hammy Curls; 35#x10
Rest 3m, x3

C1. S/L Glute Bridge; 12 Reps
C2. Glute Roller; 10 Reps
Rest 2m, x2

D. Max U/B Belt Squat Marches in 5m
*260 (170#)

8 June

Training Session AM (5a)

A. Mobility/Prep

B. Hips/Calves

C. Hammy's

D1. Back Rack Walking Lunges; 20 Steps; 75#

D2. Back Rack S/L Step-Ups (24"); 5/side

Rest 3m, x3

E. Norwegian 4x4; Ski
*1080m/1072m/1076m/1075m

F. Pink Loop Ruck; 60#
*19:40

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

6 June

Training Session AM (645a)

Back Squat; 5x5
*225/240/250/260/270

+

Hammy's

5 June

Training Session AM (5a)

A. Mobility/Prep

B. Hip and Calf Work

C. Norwegian 4x4; Bike Erg
4m Hard Effort
Rest 3m, x4
*2260/2264/2250/2252

D. Pink Loop Weighted Ruck; 40#
*23:10


E. S/L Hammy's

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

3 June

Training Session (1045a)

Jiu Jitsu (2 Hours)

2 June

Training Session (120p)

A1. SA DB Bench; 12 Reps
*60/70/70

A2. Lying DB Hammy Curls; 10 Reps
*35#

B1. Back Squats; 5 Reps
*185/205/225/225

B2. Belt Squat; 10 Reps

C. Backwards Sled Drag; 22m (1200m)

1 June

Training Session (530a)

A. Mobility/Prep

B. DB Triplet

C. Calf and Hip Work

A1. Belt Squat; 10 Reps + 40 Marches
*145

A2. 16 Walking Lunges W/KB FR Hold (Single Blue)

A3. DB Hammy Raises

Rest 2m, x3

B. S/L Elevated Glute Bridges; 12/Side
Rest 2m, x2


C. Pink Loop Walk With Vest; 
*16:30


D. C2 5k
*10:12

30 May

Training Session AM (7a)

Back Squats; 5x5
215/235/245/255/265

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

29 May

Training Session AM (530a)

A. Mobility/prep

B. Crossover

C. DB Triplet

D. Calf and Hip Work

CrossFit Class

16M Amrap

400m Run
50 Push Press
40m Walking Lunges
30 T2B
20 Seated Plate To OHD
10 BMU
*1+34 Reps

+

Bench Work
8 Bench
10 Sec Rest
16 Push-Ups
16 Plated Skulls
8 Slamball Throws
10 Sec Rest
4 Bench
*225/225
Rest 4m,x2

27 May

Training Session (1045a)

Jiu Jitsu (2 hours)

26 May

Training Session (130p)

A. Back Squats; 5x5
205/225/235/245/255

B. Deadlifts; 5x5
*135/155/165/185/205 (hammy)

C. Lying DB Hammy Curls; 2x10
*25#


D. 10m Death Ski Test
*2300m

25 May

Training Session AM (10a)

Jiu Jitsu (2 Hours)

23 May

Training Session  (930a)

A. Mobility/Prep

B. Partner Murph

200 Cal Bike
100 Pullups (Total)
200 Synchro Push-ups
300 Synchro Squats
2k Ski
*45:40 (Drew)

22 May

Training Session 

Murph Prep Strength Session

7m Station:

40 Yard BH Carry (150)
5 Synchro Burpees

+

3 Rep Max Strict Press
*185

+

500m Row
500m Row
Max Burpee T2B
*61

+

10 RM Bench
*255

+

10 KBS
10 Cal Bike
You Go - I Go

20 May

Training Session (130p)

5 Sets:

60 Sec Clock Counting Down
16 Cal Bike Sprint
Max KBS
*20/18/19/18/19

Rest 4m B/W

50 Synchro Push-ups

19 May

Training Session (1p)

A. Flat DB Tempo Bench @33X1; 8 Reps
*70/90/90

B. Tempo Incline DB Pistons; 16 Reps Set 1; 24 Reps Alternating Slow/Fast Set 2/3
*70/70/70

C. Floor Press DB Flys; 12 Reps
*40/50/50

D. DB 1&1/2 Push-ups; 15 Reps
Rest 2m, x2

E. Seated Cable Crossovers; 12 Reps + Hold
Rest 2m, x3 (40/50/50)

18 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

CrossFit Class

12m Amrap:
14 Cal Bike/13/12/11/10/9
U/B Front Squats (115)
Into
U/B Press (115)
*10/10/10/10/6/5
*51 Reps

"Sorearms"
*Scaled for Hammy
10 SB Step-ups (50)
20 Hang Muscle Cleans (115)
30 Am KBS (1.5)
40 Pullups
30 KBS
20 HMC
10 SB Step-ups
*14:05

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)