24 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Calf Work

CrossFit Class

17m Amrap:

Tweaked Hammy On SDLHP

+

100 Push-Ups For Time:
3:31

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

22 April

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

21 April

Training Session (130p)

A1. 14 Cal Standing Bike Erg
A2. 50 Yard Yoke Walk (360#)
A3. 6 Over The Yoke MB (150)
A4. 20/22/24/26 DB Incline Pistons
*2:42 - 3:06 Rounds
*Every 10m For 40m


B. Dips; 4x20

20 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

CrossFit Class

3m Clock Counting Down
400m Run
8 Back Squats
Rest 2m, x2
*225

+

Every 2m For 16m

Window 1: 450m Row

Window 2: Max Reps Push Press (135)
*Buy Back is 5 C2B Pullups

*110 Reps



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

18 April

Training Session AM (6a)

A1. Back Squats; 5 Reps

A2. Yoke Walk: 140#; 50 Yards

Rest 3m, x5 (225)

17 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

F. Hip Flexor Work

CrossFit Class

For Time:
21 Hang Power Cleans
21 Cal Bike
15 Hang Power Cleans
15 Cal Row
9 Hang Power Cleans
9 Cal Bike
*135/165/195

Rest 2m

21 Heavy American KBS
21 Cal Bike
15 KBS
15 Cal Row
9 KBS
9 Cal Bike

*9:57


Push/Pulls
3 Sets
Max Strict Pullups
Max BW Bench
6/12 - 7/12 - 8/12
*54 Reps



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

15 April

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

14 April

Training Session (130p)

A. Push- Pull Ladder
1 Pullup - 2 Push-ups (10 Seconds Rest)
2 Pullups - 4 Push-ups (20 Seconds Rest
*Continue until Failure
*Finished 15/30 (120 Pullups/240 Push-Ups)

B. Bench; 5x5
*195/215/235/245/245

C. Dips; 3x20
*Complete

13 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Hip Flexor Series

F. Calf Work

CrossFit Class

Every 5m For 15m

"Overflow"
18 Cal Bike
250m Row
Big Lap
5 Front Squats
5 Power Cleans
5 Jerks
*135/190/190

+

"Choose Wisely"

16m EMOM


Min 1: 14 Cal Row
Min 2: 14 Heavy Slamballs
Min 3: 15 Wallballs
Min 4: 1 PC + 1 SC + Max Cal Bike (185)
*64 Cals



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

11 April

Training Session AM (7a)

A. Zerchers; 5x5
*205


B. Team WOD

FOR TOTAL REPS AT EACH STATION

TEAMS OF 4
7M AMRAP:
5-10-15-20-25-30
SKI CALS
SYNCHRO HEAVY WALLBALLS (30/16) (2-WORKING)

REST 2M

7M AMRAP:
5-10-15-20-25-30
BIKE CALS
SYNCHRO HEAVY CARRIES (150/100/75)

REST 2M

7M AMRAP:
5-10-15-20-25-30
ROW CALS
SYNCHRO PUSH-UPS (2/1 WORKING M/F)

REST 3M

FOR TIME:

20-15-10 (LADIES CALS 15-12-9
SKI CALS
BIKE CALS
ROW CALS
SYNCHRO BURPEES TO TARGET (ALL)

*Ryan/DP/Amy (Winners Circle)

1. FOR THE FIRST 3 PIECES, WINNERS GET 0 SECOND PENALTY, 2ND PLACE GETS 5 SECOND PENALTY, 3RD PLACE GETS 10 SECOND PENALTY, ETC. 

BURPEES TO TARGET ARE 20-15-10 FOR BOTH M/W

10 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

F. Hip Flexor Work

CrossFit Class

Every 3m For ?

2 Rounds
3 T2B
3 Heavy American Swings
15 Yard BH Lunge (30)
*Add 3/3 Every Round
*12+43 Reps

+

Pink Loop
100 Banded Pressdowns



Training Session (1015a)

Jiu Jitsu (2 Hours)

8 April

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

7 April

Training Session (115p)

A. DB Incline; 4x8
*70#

B. Death Ski (4m Test)
*1050m

C. 3 Rounds
10 Pressdowns
10 Cable Straight Arm Pressdowns
*Complete

D. Feet Elevated Ring Dips; 3x15
*Complete

E. Max Set of Push-Ups
*58

6 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Calf Exercises

F. Hip Flexor Exercises

CrossFit Class

Every 2m For 12m

Even: Max Cal Legs Only Bike + Heavy Russian Swings

Odd: Max Cal Row Damper 10 + S/A KB Thrusters

*105 Reps

+

For Time:
10-8-6-4-2
Front Squats

OTB Burpees
20-16-12-8-4

Power Cleans
10-8-6-4-2

*9:39

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

4 April

Training Session AM (7a)

Back Squats; 5x5
*205/235/235/235/235

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

3 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Hip Mobility

CrossFit Class

2m Amrap:
Row Cals
*Must have same number of push-ups

Rest 30s

2m Amrap:
T2B
*Must have same number of goblet squats (1.5)

Rest 30s

2m Strict Presss
*Must have same number of over the bar burpees

Rest 1m, x2

31/31 Cals
25/25 T2B
19/21 Press
*150 Total Reps


+


"Apocolypse"

50 Reps Bench @ 135
30 Reps Bench @ 165
15 Reps Bench @ 185
*Complete, u/b
*9:55
**Every break, big lap (300m run)

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

1 April

Training Session (1045a)

Jiu Jitsu (2.5 Hours)