30 June

Training Session (115p)

A. CGBP With Tri Bar; 3 down - 3 chest - explode up; 5 Reps
*185

B. V- Grip DB Press; 3x18

C. French Press; 8/Side
*35/35/35



D1. DB Incline Pistons; 30 Reps @ 70#
D2. Rope Pressdowns; 20 Reps
D3. Overhead Cable Tricep Extensions; 20 Reps
D4. Dips; 10 Reps
Rest 3m, x3

29 June

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf/Bicep Rehab

CrossFit Class

15m Clock

0:00 - 14:00
Pink Loop For Time:
*8:54

14:00 - 15:00
Max Cal Bike
*41 Cals

*Total Time: 8:13

+

14m Amrap:
100 DU's
80 Russian KBS (2)
60 Yard Walking Lunge
40 Cal Bike
20 Hang Squat Cleans (135)
*1+73 DU's

Training Session (1045a)

Jiu Jitsu (2 Hours)

27 June

Training Session AM (7a)

Back Squats; 4x4
*225/245/245/245


+


Teams of 3
Every 2m For 32m

Window 1: 2 Lap Carry (100/70) + Max Du's

Window 2: 4 Synchro Burpees + 500m/400m Row

Window 3: 500/400m Ski + 30 Push-ups (All can work)

Window 4: 35/25 Cal Bike + Max Burpee Pullups

60/60/60/60
10/15/15/18
*Aggie/Andy

26 June

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf/Hip/Bicep Rehab

CrossFit Class

18m Amrap
You Go - I Go (Aggie)

14 Cal Row
12 T2B
10 S2O (135)
2 Lap Plate Push Shuttle (12 Yard Trips)
*4 Rounds + 3 Cals

+

Pink Loop Ruck + Farmers Carry (Blues + 40# Vest)
*Aggie/DP

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

24 June

Training Session (1045a)

Jiu Jitsu (2 Hours)

 

23 June

Training Session (115p)

A. Big Lap Yoke; 40#
*2:40

B. CGBP With Tricep Bar; 3x8
*205/205/205

C. French Press; 3x18
*25/30/30


D1. Rope Pressdowns; 15 Reps
D2. Overhead Tricep Press; 15 Reps
D3. Dips; 12
Rest 3m, x3


E. Push-Ups; 175

22 June

Training Session AM (5a)

A. Mobility/Prep

B. DB Triplet

C. Copenhagens

D. Hip/Bicep Rehab

E. CrossFit Class

2 Sets
6 Burpees To High Target
6 Jump Squats To High Target
13 Cal Bike Spring
Suicide (0-10-0-30-0-50-0)
*2:42 - 2:30
Rest 5m B/W Sets

+

12m Amrap
3 DL (205)
3 OTB Burpees
3 DL (205)
3 OTB Burpees
*5 Rounds

Training Session (1045a)

Jiu Jitsu (2 Hours)

20 June

Training Session (7a)

Back Squats; Triples @ Tempo 31X1
*195/225/225/225/245/245/265/265

+

Jiu Jitsu Seminar (4 Hours)

19 June

Training Session AM (5a)

A. Mobility/Prep

B. Hip Work

C. DB Triplet

D. Copenhagens

E. Calf/Bicep ReHab

CrossFit Class

18m You Go -I Go

5 Front Squats (115/135/155/175/195/195)
8 T2B
14 Cal Bike
*11+8 T2B (Aggie)

+

50 Synchro Push-ups (-3)

+

Pink Loop Ruck (60#)

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

17 June

Training Session (1045a)

Jiu Jitsu (2 Hours)

16 June

Training Session (130p)

A. 400m Yoke Walk; Unloaded
*2:28

B1. Flat DB Bench; 12 Reps
*60/70/70/70

B2. Trap Bar Deadlifts; 10 Reps
*160


C. Incline DB Pistons; 30
*60/70/70


D. Cable Flys; 8 Reps
*40/40

E. Dips; 8/8/8


F. Push-Up Ladder
2-4-6-8-10-12-14-12-10-8-6-4-2

15 June

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Hip/Calf Work

E. Norwegian 4x4; Echo Bike
*77/71 Avg
*72/69 Avg
*70/71 Avg
*69/69 Avg

F. Yoke Walk; 400m; Unloaded
*4:34


G. Pink Loop Weighted Ruck; 40#
*20:45

13 June

Training Session AM (630a)

A. Mobility/Prep

B. Calves/Hips/Prehab

Back Squats; 5's
95/145/195/225/225/225/245/245/245

+

5 Sets of 4 Pullups

+

200 Push-ups

+

Hammy's

12 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Hips/Calves

18m Amrap:
P1: Bike 20 Cals
P2: Amrap
5 Burpees To High Target
10 T2B
15 DB Snatch
20 Yard Walking Lunge (30#)
40 DU's


+


Weighted Pink Loop (40#)




Training Session AM (1030a)

Jiu Jitsu (2 Hours)

10 June

 Training Session (1045a)

Jiu Jitsu
*2:30

9 June

Training Session (130p)

A. 60 Second Clock
14 Cal Bike Sprint
Max Back Squats @ 135#
*19/1817

B. Hammy Curls; 35#x10
Rest 3m, x3

C1. S/L Glute Bridge; 12 Reps
C2. Glute Roller; 10 Reps
Rest 2m, x2

D. Max U/B Belt Squat Marches in 5m
*260 (170#)

8 June

Training Session AM (5a)

A. Mobility/Prep

B. Hips/Calves

C. Hammy's

D1. Back Rack Walking Lunges; 20 Steps; 75#

D2. Back Rack S/L Step-Ups (24"); 5/side

Rest 3m, x3

E. Norwegian 4x4; Ski
*1080m/1072m/1076m/1075m

F. Pink Loop Ruck; 60#
*19:40

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

6 June

Training Session AM (645a)

Back Squat; 5x5
*225/240/250/260/270

+

Hammy's

5 June

Training Session AM (5a)

A. Mobility/Prep

B. Hip and Calf Work

C. Norwegian 4x4; Bike Erg
4m Hard Effort
Rest 3m, x4
*2260/2264/2250/2252

D. Pink Loop Weighted Ruck; 40#
*23:10


E. S/L Hammy's

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

3 June

Training Session (1045a)

Jiu Jitsu (2 Hours)

2 June

Training Session (120p)

A1. SA DB Bench; 12 Reps
*60/70/70

A2. Lying DB Hammy Curls; 10 Reps
*35#

B1. Back Squats; 5 Reps
*185/205/225/225

B2. Belt Squat; 10 Reps

C. Backwards Sled Drag; 22m (1200m)

1 June

Training Session (530a)

A. Mobility/Prep

B. DB Triplet

C. Calf and Hip Work

A1. Belt Squat; 10 Reps + 40 Marches
*145

A2. 16 Walking Lunges W/KB FR Hold (Single Blue)

A3. DB Hammy Raises

Rest 2m, x3

B. S/L Elevated Glute Bridges; 12/Side
Rest 2m, x2


C. Pink Loop Walk With Vest; 
*16:30


D. C2 5k
*10:12

30 May

Training Session AM (7a)

Back Squats; 5x5
215/235/245/255/265

Training Session AM (1030a)

Jiu Jitsu (2 Hours)