MONDAY:

WARM UP:

A) 1k Run

B) 5 Gator Crawls

C) Clean WU

STRENGTH:

A) 12Min EMOM:

1 Power Cleans + 3 Push Press

*Find Daily Max

B) Squat:

4×4 #AHAP *Extra reps on last set

ACCESSORY:

A) RDLs: 3×10

B) 50 Weighted Dips

C) 20Min Run/Row

 

 

TUESDAY:

WARM UP:

A) BJJ WU

 

B) 200m Farmer Walk w/ Plate Pinch #25/15

C) Weighted Chin Ups:

4×5 #AHAP or 5×5 Negatives

*12Min CAP

CONDITIONING:

A) 3RDS: (50:10)

-Battle Ropes

-Alt. Toe-Touchers

-R.Swings #55/40

-Mountain Climbers w/ Sliders

-Burpees

ACCESSORY:

A) IYTs: 3×15

B) Curls: 3×10

C) 7-10 Sled 50m Sled Sprints

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Ring Dip L Hold:

3x45sec

D) Snatch WU

 

CONDITIONING:

A) 3x3Min AMRAP:

3 Snatches #135/95

5 Chest2Bar

-Rest 1Min

STREGNTH:

A) Bench Press:

4×4#AHAP *Extra reps on last set

ACCESSORY:

A) Seal Rows: 3×10-12

B) Alt. Db Press: 3×10-12

C) 20Min Run/Row

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) Chin Up L Hold:

3x30sec

C) Handstand Walk or Hold:

3x1Min

CONDITIONING:

A) 5FT:

400m Run

2 Gator Crawls

STRENGTH:

A) Deadlift:

4×4#AHAP

ACCESSORY:

A) 50 Weighted Dips

B) 25 Weighted Chin Ups

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) 5Min EMOM:

8-10 Toes 2 Bar

D) Clean WU:

CONDITIONING:

A) FOR TIME:

 

30 Clean and Jerks #155/105

30 Front Squats

ACCESSORY:

A) Lateral Raises: 3×15

B) Curls: 3×10

C) Seal Rows: 3×10

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Waiter Walks #45/25

D) 200m Farmer Walks w/Bumpers #25/15

E) 10 Gator Crawls

CONDITIONING:

A) 3FT:

21 A.Swings #55/40

15 Box Jumps #24/20

9 Burpees

STRENGTH:

A) Deadlift: 3×2 #AHAP *Max for the day

B) Bench Press: 4×2#AHAP *Max for the day

ACCESSORY:

A) 10 x 50m Sled Sprints

B) 50 Around the Worlds

C) 50 Weighed Dips