MONDAY:

WARM UP:

A) Bjj WU

B) 50 Strict Toes2Bar/Leg Raises

CONDITIONING:

A) 5RDs: 400m Row *Rest 90sec/ while partner works

STRENGTH:

A) Bench Press: Find 3 rep Max

ACCESSORY:

A) 25 Weighted Chin Ups

B) Alt. DB Bench Press: 3×8-12

C) Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) 1k Run

B) 10 Gator Crawls

C) Clean WU

STRENGTH:

A) 10Min EMOM:

1 Clean Pull + 1 Clean + 1 Push Press *Find max for the day

B) Squat: Find 3 rep Max

ACCESSORY:

A) IYTs: 3×15

B) Deadhang: 3x1Min

C) L Sit Hold for a total of 3Mins

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) Chin Up L Hold: 3x30sec

STRENGTH:

A) 10Min CAP:

Complete 30 Muscles Ups/ Strict Chest2Bars/ Strict Pull Ups/ Negatives

CONDITIONING:

A) For Time:

1 Mile Run

100 R. Swings #55/35

1k Run

50 A. Swings

ACCESSORY:

A) Split Squat: 3×8

B) 50 Handstand Shoulder Taps

C) Skull Crushers: 3×10

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) 50 Toe2Bar

C) 10 Gator Crawls

STRENGTH:

A) 8MIN EMOM:

3 Thrusters *Find 3 rep Max

B) Front Squat: *Find 3 rep Max

ACCESSORY:

A) Lateral Raises: 3×15

B) Complete 50 weighted dips

C) RDLs: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 3RDs: 30sec Toe Touchers + 30sec Hollow Rock Hold

C) Snatch WU

CONDITIONING:

 

3x3Min AMRAP:

10 Snatches #50% BW

10 Bar-Over-Burpees

10 Pull Ups

-Rest 1Min

STRENGTH:

A) Find 3 Rep Max for Strict Press and then for Push Press:

ACCESSORY:

A) 7-10 Sprints

B) IYTs: 3×15

C) Hip Thrusts: 3×10

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 10Min CAP:

Complete 30 Muscles Ups/ Strict Chest2Bar/Strict Pull Ups/ Negatives

C) 10 Gator Crawls

CONDITIONING:

A) 5RFT:

400m Run

20 A.Swings #55/35

ACCESSORY:

A) Curls: 3×10

B) Skull Crushers:

3×10

C) Lateral Raises: 3×10