31 December

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

30 December

Training Session (130p)

A1. Multi-Grip Bench; 5's
*205/205/205/205/205

A2. Seated Fat Bar Press; 15 Reps
*95/115/125/125/125

B. Incline DB Pistons; 44 Reps
*60/70/70

C1. Straight Bar Pressdowns; 12 Reps
C2. Dips; 12
C3. Back Extensions; 12
Rest 3m, x3

D. Sorenson Test
*1:35

29 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

For Time:
Partition Any Way Desired
50 Cal Row
50 Cal Bike
20 Front Squats (185)
20 DL (185)
*7:35


+


0:00 - 7:00
25 Cal Bike
10 Thrusters (115)
20 T2B
30 Squats
Max Over The Bar Burpees (Every 5 = 10 Push-ups)
*20 Burpees

7:00 - 9:00
Rest

9:00 - 16:00
30 Squats
20 T2B
10 Thrusters
25 Cal Row
Max Over The Bar Burpees (Every 5 = 10 Push-ups)
*25 Burpees




Training Session AM (1015a)


Jiu Jitsu (2.5 Hours)

27 December

Training Session AM (7a)

Team WOD Test

WITH A 32M CLOCK

1K/850M ROW + 40/30 CAL BIKE

100 SYNCHRO HEAVY RUSSIAN SWINGS

25 T2B

1K/850M ROW + 40/30 CAL BIKE

100 HANG MUSCLE CLEANS (95/65)

25 T2B

1K/850M ROW + 40/30 CAL BIKE

100 FRONT SQUATS (95/65)

25 T2B

1K/850M ROW + 40/30 CAL BIKE

100 SYNCHRO HEAVY RUSSIAN SWINGS

25 T2B

MAX CAL ROW W/TIME REMAINING

*5 T2B Short of Finishing

Training Session AM (10a)


Jiu Jitsu (2.5 Hours)

26 December

Training Session AM (730a)


Birthday Workout With Jess

2 Hours - Full Body Strength

22 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Every Minute For 12m
Min 1: 5 Front Squats + Max Cal Bike
Min 2: Rest
Min 3: Rest
Min 4: 5 Front Squats + Max Cal Row
Min 5: Rest
Min 6: Rest
Min 7: 5 Front Squats + Max Cal Bike
Min 8: Rest
Min 9: Rest
Min 10: 5 Front Squats + Max Cal Row
*185 + 68 Cals

+

For Time:
1k Row
21 Front Squats (135)
750m Row
15 Power Cleans (155)
500m Row
9 S2O (185
*12:48

Training Session (10a)

Jiu Jitsu (2 Hours)

20 December

Training Session (7a)


A. Zercher Squats; 5x5
*125/155/175/175/185

Training Session (1030a)

Jiu Jitsu (2 Hours)

19 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

A. For Time:
100 Seated Z-Press (45)
25 Burpees
75 American Swings (1.5)
25 Burpees
50 T2B
25 Cal Bike
*14:10

+

3 Sets
Max Reps Push-ups
Rest 10 Seconds
Max Reps Bench (135)
40-12 / 30 - 12 / 30 - 17

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

17 December

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

16 December

Training Session PM (130p)

A. Bench Triples; 1 Tempo + Pause, 1 Pause, 1 Regular
*165/175/185/195/205/215/225/225/235/235/240

B. Incline DB Bench; 3x12
*70

C. BB Seated Z-Press Burnout
*82 Reps

15 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Ext

CrossFit Class

Every Minute For 12m
Min 1: 1 PC - 1 SC - 1 S2O
Min 2: 2/2/2
Min 3: 3/3/3
Min 4 Rest
X3
*135 For All

+

5 Rounds For Time:
15 Cal Bike/Row
7 C2B Pullups
*5:20

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

10 December

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

9 December

Training Session (130p)

A. DB Incline; 40x60 Reps; 

B. DB Incline Pistons; 26 Reps
*70/70

C1. 12 Cal Bike Sprint
C2. 26 Pistons
Rest 4m, x3

D. PIG
60 Second Clock
12 Cal Bike Sprint + 4 Burpees + 10 Push-ups + 16 Pistons
Rest 4m, x4

E1. Cable Chest Rows; 12 Reps
E2. Dips; 12 Reps
Rest 3m, x3

8 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

Pain Cave Workout

A. Deadlifts; 5x5
*205/235/235/265/265

B1. Strict Pullups; 5x10
B2. Banded KB Power Swings; 5x10

C. Reverse Hypers; 4x12

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

6 December

Training Session AM (7a)

A. Hang Muscle Clean + Strict Press; 5x6
*Built To 160#

Training Session AM (10a)

Jiu Jitsu (2 Hours)

5 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

20m EMOM
Min 1: 20 Yard SB Lunge

Min 2: 15 Heavy American KBS

Min 3: 18 Wallballs

Min 4: 5 DL (225) + Max Cal Bike

*17/20/21/23
*81 Cals

+

A1. 30 Second DBL KB OHD Hold (Reds)
A2. Max Reps Bench @ 155
*27 - 15 - 20
*62

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

3 December

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

2 December

Training Session (130p)

A. Flat BB Bench; 6x6 
*225 Tempo

B. Incline DB Bench; 4x10
*70/90/90/90

C1. Wide Pulldowns; 10 Reps
C2. Straight Arm Cable Pressdowns; 12 Reps
*Rest 3m, x4

D. 50-40-30-20-10
Synchro Push-ups
*Complete

1 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extension

CrossFit Class

15m EMOM
11 Cal Bike
+
3 TnG Power Cleans

11 Cal Row
+
3 Strict Press

Rest

*Complete (135)


+


14m Amrap Ladder
1 Power Clean
1 OTB Burpee
1 Strict Press
*135
*6 Rounds

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)