MONDAY:

WARM UP:

A) Line WUs

B) 2RDs:

200m Run

12 Box Jumps

12 Toes2Bar

STRENGTH:

A) 8Min AMRAP:

1 Power Clean + 3 Front Squats

B) Back Squat: 4×8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) PR DUs

B) 30 Weighted Chin Ups

C) Lateral Raises: 3×15

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) 7x300m Row Intervals *Rest 1Min/while partner works

C) Weighted Planks: 3x1Min Hold #25/15

STRENGTH:

A) Bench Press: 4X8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) Seal Rows: 4×10

B) RDLs: 3×10

C) Deadhang: 3x1Min

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighted Chin Up/ Negatives:

5×5 #AHAP

CONDITIONING:

A) 10MIN EMOM:

7-10 Wall Balls + 7-10 Burpees

EXTRA CREDIT:

A) PR Push Ups

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) 2RDs:

200m Run

10 Thrusters

C) 30 Around the Worlds/ T2B:

CONDITIONING:

A) For Time:

50 Thrusters #95/65

50 Box Jumps

B) Front Rack Lunges:

3×10 #95/65

EXTRA CREDIT:

A) PR Push Ups

B) Curls: 3×10

C) Seal Rows: 3×15

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) 1 Mile Run

C) Weighted Planks: 3x1Min #25/15

STRENGHT:

A) Bench Press:

3×8 #AHAP *Extra reps on last

B) Seated Alt. Db Press:

3×10 #AHAP

C) RDLs:

3×8 #AHAP

EXTRA CREDIT:

A) Sled Sprints: 7-10 50m

B) IYTs: 3×15

C) Back Extensions: 3×10

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 200m Waiter Walk x 2

D) Chin Up L Hold: 3x30sec

STRENGTH:

A) 5RDs:

10 Pull Ups

10 Front Squats #BW

EXTRA CREDIT:

A) 50 Weighted Dips

B) Upright Rows: 3×10

C) IYTs: 3×15