MONDAY:

WARM UP:

A) Line WU

B) 1 Mile Run

CONDITIONING:

A) 5RDs:

12 Pull Ups

20 Wall Balls

EXTRA CREDIT:

A) Sled Sprints: 7-10x50m

B) IYTs: 3×15

C) Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) Weighted Chin Up: 3x30sec

STRENGTH:

A) E2Min for 10Min:

3 Power Cleans + 1 Split Jerk

B) Bench Press: 3×8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) PR DUs

B) L-Sit: 5x30sec

C) Lateral Raises: 3×15

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) 7Min EMOM:

3-5 Ring MUs Transition

CONDITIONING:

A) 5RDs:

8 Squats #225/135

10 Single Arm Kb/Db Press #AHAP

EXTRA CREDIT:

A) PR 1K Row

B) 50 Weighted Dips

C) Deadhang: 3x1min

 

 

THURSDAY:

WARM UP:

A) Line WU

B) Pull Up L Hold: 3x30sec

C) 200m Waiter Walks

CONDITIONING:

A) 3Min AMRAP x 4:

12 Snatches #75/55

12 Bar Over Burpees Box Jumps #24/20

-Rest 2 Min

EXTRA CREDIT:

A) PR Ring/Bar MUs

B) 50 Around the Worlds

C) Upright Rows: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 5x400m Row *90sec rest

STRENGTH:

A) 5RDs:

5 MUs/ Ring MUs transition

10 Deadlifts #1.5lbs

EXTRA CREDIT:

A) Sled Sprints: 7-10 x 50m

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) 200m Waiter Walk

D) Weighted Ab Wheel Roll Out: 3×10 #AHAP

CONDITIONING:

A) PARTNER WOD:

5RFT:

Box Pushes 2xGym

10 Burpees

EXTRA CREDIT:

A) PR Strict Pull Ups

B) Split Squats: 3×8

C) Hip Thrust: 3×10