MONDAY:

WARM UP:

A) 3RDs:

200m

3 Wall Walks

B) 5Min EMOM: Handstand Walk/ Shoulder Tap/ Wall Walk

C)Push Jerk WU

CONDITIONING:

4RDs:

6 Push Jerks #155/115 or 135/95

12 Toes Bar

400m Run

EXTRA CREDIT:

A) PR Double Under/ Practice for 10Min

B) 5x20sec L-Sit Hold

C) Split Squats: 3×10

 

 

TUESDAY:

WARM UP:

A) 1k Run

B) Line WU

 

C) Partner WU:

3RDs:

10 Hip Thrust + 10 Heavy A.Swings

D) Snatch WU:

STRENGTH:

A) E90sec for 7Sets:

1 Snatch Pull + 2 Hang Snatch

EXTRA CREDIT:

A) PR Kipping/Buttle Pull Up

B) Alt. Bench Press: 3×10

C) Ab Wheel: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 7MIN EMOM:

3 Muscle Ups/ 5 C2B/ 5 Kipping Pull Ups

C) 3RDs:

30sec Toe Touchers + 30sec Hollow Rock Hold

CONDITIONING:

A) 2RDs:

20 A. Swings #55/40

400m Run

-Rest 3Min then repeat

EXTRA CREDIT:

A) PR Push Up

B) 50 GHR

C) IYTs: 3×15

 

 

THURSDAY:

WARM UP:

A) 1K Run

B) Line WU

C) Pull Up L Hold:

4x30sec

D) 5×3 Box Jumps

STRENGTH:

12-9-6

Front Squat #225/135 *From the floor

Bar Muscles Ups

*10Min CAP

EXTRA CREDIT:

A) PR DUs

B) Skull Crushers: 3×10

C) Sled Sprints: 7-10 Sprints

 

 

FRIDAY:

WARM UP:

A) Line WU

B) Side Planks: 2x1Min Plank

CONIDITIONING:

A) 4RFT: (25MIN CAP)

400m Run

20 Wall Balls

20 SDHP #75/55

20 Push Press

EXTRA CREDIT:

A) 3x1Min Deadhang

B) Curls: 3×10

C) 5Min Mobility

 

 

SATURDAY:

WARM UP:

A) 3RDs:

200m

10Med Ball Cleans

B) 200m Waiter Walk #45/25

C) Clean & Jerk WU

CONDITIONING:

5RDs:

3 Cleans & Jerks #185/135

6 Front Squats

200m Run

-Rest 2Min Per Round

EXTRA CREDIT:

A) Max Pull Ups x 4

B) IYTs: 3×15

C) RDLs: 3×10