29 November

Training Session AM (7a)

A. Squats; 5x5 (Light)
*Knee Issues

Training Session AM (10a)

Jiu Jitsu (2 Hours)

28 November

Training Session AM (1015a)


Jiu Jitsu (2.5 Hours)

26 November

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

25 November

Training Session (130p)

A. Flat DB Bench; 5 Reg + 5 Single Arm(each)
*70x5

B. Push-up Triplet 
-20 Decline + 20 Reg + 12 Incline
Rest 4m, x2

C. Push-Up "PIG"
*100+ Reps

D. Incline DB Bench; 3x5
*70

24 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions Complex

CrossFit Class

2:30 Clock
300m Shuttle
+
12 Back Squats
*Rest 3m, x3
*145/175/175


3 Rounds For Time:

21 Pullups (12 C2B + 9 Chin Over)
15 Thrusters (95)
9 Over The Bar Burpees
*7:19

Training Session AM (1045a)


Jiu Jitsu (2.5 Hours)

21 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

+ 

CrossFit Class

With A Partner: 
20m Amrap:
Max Cal Bike
+
1 Round
10 Seated P2O (45)
20 Yard Plate Drag Shuttle (45)
10 Wallballs
10 KB SDLHP (1.5)
*371 With Aggie


Training Session AM (1030a)

Jiu Jitsu (2 Hours)

18 November

Training Session (120p)

A. Bench; 200 Reps @ 215 (Aggie/DP/CP)
*80 Total Reps

B. Prone Rows; 4x12

C1. 8 Pulls On Rower >3000
Into
C2. DB Incline; 5 Regular + 20 Pistons
Rest 2m, x3

D. Push Pulls; 15/40 - 12/30 - 9/20
*Complete

17 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Every 2m For 16m

18/14 Bike or Row
+
Complex
1 PC - 1 SC - 1 HPC - 1HSC
*155

Then

2m Clock
10 PC + 10 SC
Max OTB Burpees
*3

Rest 2m

2m Clock
10 PC + 8 SC
Max Pullups
*10

2m Clock
10 PC + 6 SC
Max T2B
*10

2m Clock
10 PC + 4 SC
Max Cal Bike
*17

*155



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

14 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

 C. DB Triplet

D. Copenhagen's

E. Back Ext

CrossFit Class

With A Partner:

4 Rounds For Time
400m Run
10 FS (155)
30/20 Cal Bike
*13:12 (Aggie)

+

Bench; 4x10 With 3 Second Descent
*205/225/225/225

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

12 November

Training Session (1045a)

Jiu Jitsu (2 Hours)

11 November

Training Session (130p)

A. DB Flat Bench; 8/8/8 - 7/7/7 - 6/6/6
*70/90/90
+
Max Reps @ 90#
*21

Incline DB Bench; 30 Pistons
*70/70


Shoulder Finisher
*12 Arnold Press + 12 DB Upright Rows + Burnout (20) + 12 BB Upright Row + BB SP Burnout (15)
*1 Set


DB 1-Arm Rows; 7-6-5-4-3
*90


Push-ups; 1 Max Set

Bike Sprint 1x20cals

10 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Ext + Rotations

CrossFit Class

A. Deadlifts; 4x5
*285

+

EMOM Until Failure
1 DL (275)
5 Heavy American Swings
1 Over The Bar Burpee
*Add 1 Burpee Every Minute
*Round of 10 Burpees Complete

Training Session AM (1040a)

Jiu Jitsu (2 Hours)

8 November

Training Session AM (7a)

Back Squats; 5x4
*235

+

Training Session (1020a)

Jiu Jitsu (2 Hours)

7 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's + Back Ext

CrossFit Class

Front Squats; 12-8-6
*145/175/205

+

Ironman 2.0
12 Cal Bike
1st Curb Run
12 Cal Row
2 C&J (205)
30 Du's
Rest 3m, x3
*2:23/2:26/2:26




Training Session AM (1030a)

Jiu Jitsu (2 Hours)

5 November

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

4 November

Training Session (130p)

A. Incline Multi-Grip Bar
*20@115
*20@135
*15@155
*15@165
*10@185
*10@205
*5@215

B. For Time:
21-18-15-12-9-6-3
Bench (185)
Echo Bike Cals
*13:50


C. GHD Piston Rows; 20 Reps (30#)
+
8 Back Ext + Side to Side
*Rest 3m, x3

3 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

10m To Find Heavy Load

2 Hang Power Shrugs + 1 HSC
*195

+

6m EMOM
1 Hang Squat Clean OTM 
*195


12m Amrap:
3 Power Cleans (185)
5 Yard HS Walk
45 DU's
5 Yard HS Walk
*4 Rounds



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

1 November

Training Session AM (7a)

Back Squats; 5x5
*225




Training Session AM (1015a)

Jiu Jitsu (2 Hours)