28 February

Training Session (7a)

Press; 10-8-6-5-5-5-5

27 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Training Session PM (4p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

Open 26.1

12m AMRAP

20 WB
18 Over The Box Jumps
30 WB
18 Over The Box Jumps
40 WB
18 Over The Box Steps
66 WB
18 Over The Box Steps
40 WB
18 Over The Box Jumps
30 WB
18 Over The Box Jumps
20 WB
*29/30 WB

25 February

Training Session (130p)

A. DB Bench

B. Incline DB Pistons

C. Bis/Tris

23 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Zercher - Front - Back Squats; 5 Each
(115)

+

5m Amrap:
3 Hang PC
6 S2O
9 Cal Bike/Row
12 T2B
Rest 3m, x2
*78/78
*Didn't feel great, thought maybe I was coming down with something. Took it super easy. 

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

21 February

Training Session AM (7a)

Squats and Elevated Reverse Lunges In Place

Training Session AM (10a)

Jiu Jitsu (2 Hours)

20 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions 

CrossFit Class 

2 Rounds
800m Run
50 Wallballs
60 Step-Ups
*18:13

+

200m Farmers Walk

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

18 February

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

17 February

Training Session (130p)

30m Amrap:
3 BB Bench (225+ Chains)
6 Strict Pullups
*18 Rounds

+

DB Rows; 10/Arm
OHD DB Tricep Extension; 10
*70
Rest 3m, x3

+

Plated Bicep Holds; 60 Seconds
Rest 2m, x3
*55#

16 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

60 Second Clock Counting Down
Max Burpees To High Target
+
8 Zercher (155)
Rest 3:30, x3
*11/12/13
*35

+

For Time:
"The Light Show"
30 Cal Bike
+
3 RFT
12 Thrusters (95)
9 T2B
6 Pogo Burpees
+
30 Cal Bike
*7:36



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

14 February

Training Session AM (7a)

Back Squats; Tempo 4's
*205/205/225/225

+

Training Session (10a)

Jiu Jitsu (2 Hours)

13 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

With A Partner:
15m You Go - I Go
2-4-6-8-10-12...

Hang Squat Cleans (135)
Plate Push (5 Yard Trips)
Heavy Slamballs
Box Jumps (30/24)
Row Cals
*8+89 Reps (Stefan)


+


Max Reps Bench (185)
Rest 2m, x5
20/18/18/16/18
*90 Reps

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

11 February

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

10 February

Training Session (130p)

Giant Set
A1. 10 Strict Pullups
A2. 30 Second DBL KB OHD Hold (Reds)
A3. 6 Pulls On Rower > 3000 Cal/Hour
A4. Heavy DBall Holds (30 Seconds)
A5. Max Reps Bench (155)
Rest 6m, x3
*33/33/31

B. Incline DB Pistons; 10 Slow - 10 Fast
Rest 4m, x2
*70/70


C. S/A DB Row; 10/Arm
Rest 3m, x2
*90/90

9 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Zerchers; 4x8
*155/185/205/205

+

15m Amrap:
"Norcal"

8 Cal Bike
5 Push-ups
*Increase push-ups by 1 rep each round
*20+4 Cals

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

7 February

Training Session AM (7a)

A1. Back Squat Triples; 225/245/245/245

A2. Strict Press Triples; 135/155/175/175

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

6 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

For Time:

"Death Row"

30-20-10
Bike Cals
Thrusters (95)
Heavy American Swings
*10:50

Hang Power Clean Clusters
2.2
*195/215/215



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

4 February

Training Session (1045a)

Jiu Jitsu (2 Hours)

3 February

Training Session (130p)

A1. 100 Push-Ups
*Every Break = 15 Pullups
*52/88/100

B. Flat DB Bench
-Tempo + 2 Second Hold On Chest x8 Reps (70#)
Rest 2m, x2
-Tempo + 2 Second Hold x1 Rep + 2 Speed Reps, x5 (70#)
Rest 2m, x1
-20 Reps @ 70#

C1. BB Shrugs; 12 Reps
*205/255/305
C2. DB Pullovers; 8 Reps
*70#
Rest 3m,x3


D. Incline Pistons
Set 1 = 45 Reps (-5)
Set 2 = 45 Reps (-5)
Set 3 = 50 Reps (-5)
*Complete

E. 100 Tricep Pressdowns (Straight Bar) As Pair
F. 100 Rope Pressdowns As Pair
*Complete

2 February

Training Session AM (7a)

A. Zercher Squats; 5 Reps
Into 
5 Jump Squats
Rest 3m, x3
*195/195/215

With A Partner:
80 Pullups
80 Push-ups
80 T2B
80 WB
80 Cal Bike
*19:21
*Every Break = 15 Yard Synchro Walking Lunge