MONDAY:

WARM UP:

A) Line WU

B) 3RDs:

10 O.H.S #Bar

200m Run

SKILL:

A) 5Min EMOM:

2 Toe2Bar + 2 Kipping/Butter Fly Pull Ups

CONDITIONING:

4RDs:

6 Snatches #60%xWB

12 Box Jumps #20/24

400m Run

EXTRA CREDIT:

A) Find PR on Chin Ups

B) Skull Crushers

C) Lateral Raises

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) 3RDs:

200m Run

4 Wall Walks

C) Push Jerk WU

STRENGTH:

A) 10MinEMOM:

Even Min: 5 Push Jerks #155/105

Odd Min: 3 MU/5 Pull Ups

B) Bench Press: 3×10 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) Find PR on DUs

B) L-Sit Hold: 5x20sec

C) 7-10 Sled Sprints

 

 

WEDNESDAY: 

WARM UP:

A) 1K Run

B) Line WU

C) FLR on Rings: 3x1Min Hold

CONDITIONING:

A) 12Min EMOM:

E: 150m Row

O: 12 Burpees

STRENGTH:

A) Front Squat:  3×7 #AHAP

EXTRA CREDIT:

A) Find PR on Push Ups

B) Split Squat: 3×10

C) Skull Crushers: 3×10

 

 

THURSDAY: 

WARM UP:

A) 1k Run

B) 10Min EMOM:

E: 5 Kipping/Pull Up/ Butterfly/ 3-5 MUs

O: 3 Wall Walks/ 10 Shoulder Taps/ 30sec Hold/ 30sec H.S. Walk

STRENGHT:

A) E90sec for 8Min:

3 Clean and Jerks #Find daily max

B) Strict Press: 4×10 #AHAP

EXTRA CREDIT:

A) PR on 1,000m Row

B) Weighted Pull Ups: 4×5

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Ab Wheel Roll out w/pause: 3×10-12

STRENGTH:

A) Weighted Chin Ups: 4×5 #AHAP

CONDITIONING:

4RFTs:

20 A.Swings #55/40

15 Box Jumps #24/20

10 Burpees

400m Run

EXTRA CREDIT:

A) Find PR for Handstand Walk

B) Hip Thrust: 3×10

C) Seal Rows: 3×10

 

 

SATURDAY:

WARM UP:

A) 1K Run

B) Pull Up L Hold: 3x30sec

C) Snatch WU

CONDITIONING:

A) 5RDs:

5 Snatches 135/95

10 Toes2Bar

200m Run

EXTRA CREDIT:

A) PR on DUs

B) Curls: 3×19

C) Ring Dips: 5×10