31 March

Training Session (130p)

A. Flat BB Bench - 50 Reps @ 95#

B. 10-1 U/B Bench
**After Every Round, Complete 2:1 Out Of The Saddle Bike Erg


C1. DB Incline Pistons
C2. Straight Arm Cable Pressdowns


D. DB Rows

30 March

Training Session (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Every 4m For 16m

500m Row/30 Cal Bike/500m Row/30 Cal Bike
20 Pullups
Max Push-Ups In Remaining Window
*50/35/30/40
*155 Push-Ups

+

12m Amrap:
5 Hang Muscle Clean and Press (115)
10 Cal Bike/Row
*6+5

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

28 March

Training Session AM (7a)

A. Back Squats; 6x5
*215/215/215/235/235/235

B. Deads; 6x5
*185/185/215/215/215/215

Training Session AM (10a)

Jiu Jitsu (2 Hours)

27 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

CrossFit Class

"Slim"
14m Amrap:
9 Strict Press (75/45)
6 OTB Burpees
3 KB Clean and Jerks/Side (1.5/1)
5-10-15-20-25-30-35 Cal Bike/Ski/Row
*30+12 Reps

+

2 Sets
30 Plated Skulls
30 Floor Press
30 Synchro Push-Ups
*Rest 3m, B/W



Training Session AM (10a)

Jiu Jitsu (2 Hours)

25 March

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

24 March

Training Session (130p)

A. Push-Pulls

EMOM For 15m
Even: 10/6 Pullups

Odd: 20/15 Push-Ups

64 Pullups
140 Push-Ups

Rest 2m

You Go - I Go
4 Pullups (20 Total)
10 Push-ups (70 Total)

84 Pullups
210 Push-Ups

B. DB Incline; 3x10
*70#

C1. DB Incline Pistons; 26 Reps
Rest 10 Seconds
C2. Cable Straight Arm Pulldown; 12 Reps
Rest 3m, x3

23 March (SICK)

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

*Day 5 Of Being Sick. Almost back to normal. 

20 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

CrossFit Class

3m Amrap:
15 WB
10 T2B
5 Clean and Jerks (185/105)
Max Cal Bike W/Remaining Time
*27/29/35 (91 Cals)
Rest 3m, x3

+

3 Sets
10 Push-Ups
20 Plated Skulls
30 Plated Floor Press (55)
10 Rep Bench
Rest 3-4m, x3
*185/195/195

Training Session (1030a)


Jiu Jitsu (2 Hours)

18 March

Training Session (7a)

Legs In DR

17 March

Training Session (7a)

Chest In DR

16 March

Training Session (7a)

Back/Shoulders in DR

14 March

Training Session AM (7a)

Pullup Ladder

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17
*153 Pullups (10 Seconds Rest For Each Rep)

13 March

Training Session AM (1020a)

Jiu Jitsu (2 Hours)

Training Session PM (4p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

26.3

12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (95)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (95)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (115)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (115)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (135)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (135)
*8 Over The Bar Burpees Into First Round of 135

11 March

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

10 March

Training Session (130p)

A1. Lying DB Tricep Extension; 12 Reps
*40/45/50

A2. Flat DB Bench; 6L - 6R - 6 Together
*70/90/90

B. DB Incline Pistons; 10 Slow - 20 Regular
*70x3

C1. Seated Reverse Grip Cable Rows; 13 
*Stack
C2. Dips; 12
Rest 3m, x2


D1. Bicep Holds
D2. Strict Pullups; 10
Rest 3m, x2

9 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Every 2m For 16m

Window 1: 10 Zerchers

Window 2: 26 Cal Bike/Row
*Complete (175#)

+

16m EMOM
Min 1: 30 Yard PP Shuttle
Min 2: 12 Heavy Slamballs
Min 3: 15 T2B
Min 4: Max Seated Z-Press
*42/42/42/45 (171)


Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

7 March

Training Session AM (7a)

Box Squats; 4x4 @ 225

+

Team WOD

WITH A TEAM OF 4

EVERY MINUTE FOR 7 MINUTES
25/17 CAL BIKE

REST 3M

10:00 - 18:00
4 ROUNDS
12 SYNCHRO PUSH-UPS (2 WORKING)
18 SYNCHRO HEAVY AMERICAN SWINGS (2/1.5)(1.5/1)
24 T2B

19:00 - 34:00
AMRAP:

BIG LAP
20/14 CAL BIKE
5 SYNCHRO BURPEES

BIG LAP
350/300M ROW
5 SYNCHRO BURPEES

BIG LAP
40/30 CAL BIKE
5 SYNCHRO BURPEES

BIG LAP
500/400M ROW
5 SYNCHRO BURPEES

BIG LAP
60/45 CAL BIKE
5 SYNCHRO BURPEES

BIG LAP
750/600M ROW
5 SYNCHRO BURPEES
*60 Cals of Round 5

6 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

26.2 Prep

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Training Session PM (430p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

26.2

3 Rounds For Time:
80 Foot OHD DB Lunge
20 DB Snatches
20 Chin Over - 20 C2B - 20 BMU 
*10:57

4 March

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

3 March

Training Session (115p)

A. Tempo BB Bench; 3 Down - 3 Chest; Triples
*225x7 Sets

B. 20 DB Incline 1/2 Reps Into 20 Pistons; 70#
Rest 3m, x3

C1. 10 Strict Pullups
C2. 10 Heavy Tricep Rope Pressdowns
Rest 3m, x3


D. 500m Bicep Row For Time
*2:53

2 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

A. Zerchers; 4x5
Stayed Light

B. 12m Amrap:

2-4-6-8-10-12-14
C2B
Power Cleans (155)
Cal Bike/Row
*10+27

Training Session AM (1045a)


Jiu Jitsu (2 Hours)