MONDAY:

WARM UP:

A) Completion:

200m Run

Inch Worms

200m Run

Duck Walks x 2

200m Run

10 Kips

B) Find Max Box Jump:

5×2

C) Clean WU

STRENGTH:

A) 10MIN EMOM:

3 Power Cleans + 1 Push Press

B) Find Squat Max:

5,5,3,3,1,1,1

ACCESSORY:

A) 7-10 Sled Sprints #45/25

B) 50 Weighted Dips

C) IYTs: 3×15

 

 

TUESDAY:

WARM UP:

A) 3RDs:

200m Run

2 Gator Crawls

B) Pull Up L Hold:

3x30sec

CONDITIONING:

A) 3x5Min AMRAP:

15 A. Swings #55/35

20 Air Squats

200m Run

– 1Min Rest

STRENGTH:

A) Weighted Pull Ups/ Negatives:

5×5 #AHAP

ACCESSORY:

A) Curls: 3×10

B) Split Squats: 3×10

C) Dead Hangs: 3x1Min

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Side Plank: 2x1Min per Side

D) Snatch WU:

STRENGTH:

A) 8Min EMOM:

1 Snatch Pull + 1 Snatch

B) Find Bench Press Max:

5,5,3,3,1,1,1

ACCESSORY:

A) Split Squat: 3×10

B) Skull Crushers: 3×10

C) Lateral Flys: 3×15

 

 

THURSDAY: 

WARM UP:

A) Completion:

200m Run

Inch Worms

200m Run

Duck Walks x 2

200m Run

200m Waiter Walks #45/25

B) Chin Up L Hold:

3x30sec

SKILL:

A) 8Min EMOM:

3 Muscles Ups/ 5 Chest2Bar/ 5 Butter Flys/ 5 Kipping Pull Ups/ 3-5 Pull Ups w/Band

CONDITIONING:

A) 2x4Min AMRAP:

10 Burpees

200m Run

-1Min Rest

Then

2x4Min AMRAP:

15 Push Ups

200m Run

-1Min Rest

ACCESSORY:

A) IYTs: 3×15

B) Hammer Curls: 3×10

C) Ab Wheel: 3×10-15

 

 

FRIDAY:

WARM UP:

A) Completion:

400m Run

15 Wall Balls

200m Run

20 Wall Balls

400m Run

15 Wall Balls

B) 3RDs:

40sec Toe Touchers + 20sec Hollow Rock Hold

C) Clean WU:

STRENGTH:

A) 8Min EMOM:

3 Power Cleans *Find max

B) Find Deadlift Max:

5,5,3,3,1,1,1

C) Press:

5,5,3,3,1,1,1

ACCESSORY:

A) Split Squat: 3×10

B) Hip Thrusts: 3×10

C) Upright Rows: 3×10

 

 

SATURDAY: 

WARM UP:

A) Completion:

200m Run

Inch Worms

200m Run

Duck Walks x 2

200m Run

200m Waiter Walks #45/25

B) Pull Up L Hold:

3x30sec

C) Snatch WU

CONDITIONING:

A) 4x3Min AMRAP:

5 Snatches #60% of BW

10 Toes2Bars

-Rest 1Min

ACCESSORY:

A) Weighted Chin Up: 5×5 #AHAP

B) Weighted Dips: 5×5 #AHAP

C) RDLs: 3×10