MONDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) Weighted Planks: 3x1Min #45/25

CONDITIONING:

A) 12Min AMRAP:

10 Front Lunges #115/85

10 Power Cleans

10 Push Press

200m Run

EXTRA CREDIT:

A) PR DUs

B) IYTs: 3×15

C) Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) 400m Row x 5 *Rest 90sec

STRENGTH:

A) Weighted Pull Ups/ Negatives: 5×5

B) Bench Press: 4×8 #AHAP

EXTRA CREDIT:

A) L-Sit: 5x30sec

B) Skull Crushers: 3×12

C) Lateral Raises: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) Weighted Planks: 3x1Min

STRENGTH:

A) 8Min EMOM:

3 Power Cleans #AHAP *Find daily MAX

B) 10Min EMOM:

10 Deadlifts #225/135 +

EXTRA CREDIT:

A) PR DUs

B) Sled Sprints: 7-10

C) Db Bench Press: 4×10

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) Handstand Walk/ Hold: 3x1Min

C) Hollow Rock Hold: 3x1Min

CONDITIONING:

A) 2RDs:

1k Run

30 Snatches #75/55

30 Box Jumps #24/20

30 T2B

EXTRA CREDIT:

A) PR DUs

B) Bench Press Flys: 3×10

C) Upright Rows: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1Mile Run

C) Weighted Chin Up L Hold: 3x30sec

 

STRENGTH:

A) 4RDs:

8 Bench Press #AHAP

8 Split Squats per Leg #AHAP

EXTRA CREDIT:

A) 50 Weighted Dips

B) Curls: 4×10

C) Deadhang: 3x1Min

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 200m Farmer Walk

CONDITIONING:

A) 4RDs: (45:15)

-Battle Rope

-Burpees

-R. Swings #55/40

-Alt. Jump Lunges

-Plank

EXTRA CREDIT:

A) IYTs: 3×15

B) Split Squats:3×10

C) Deadhang:3x1min