MONDAY:

WARM UP:

A) 1k Run

B) 40 Leg Raises while maintaining chin up hold:

STRENGTH:

A) 8Min EMOM:

3 Clean and Jerks #85% of BW+

B) Front Lunges:

4×10

EXTRA CREDIT:

A) Upright Rows: 3×10

B) Hip Thrust: 3×10

C) Weighted Ab Wheel: 3×10

 

 

TUESDAY: 

WARM UP:

A) BJJ WU

B) 5x500m Row *Rest 2Min

C) Weighted Planks: 3x1Min

STRENGTH:

A) 4RDs:

6 Bench Press #AHAP

Max Push Ups

EXTRA CREDIT:

A) Weighted Chin Ups: 5×5

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

SKILL:

12Min EMOM: (30:30)

– Muscle Up/ Butterfly/Kipping Pull Up/ Pass-Throughs

– Burpees

– Alt. Pistols/Alt. Jump Lunges

– DUs/ Singels

STRENGTH:

A) Deadlift:

4×6 #AHAP

EXTRA CREDIT:

A) Split Squat: 3×10

B) Curls: 3×10

C) 200m Farmer Walk

 

 

THURSDAY: 

WARM UP:

A) BJJ WU

B) 3RDs:

1,000m Row *Rest while partner works or 4min

C) Weighted Ab Wheel: 3×10

STRENGTH:

A) Strict Press:

4×6 #AHAP

EXTRA CREDIT:

A) Seal Rows: 3×10

B) 50 Weighted Dips

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) BJJ WU:

B) Partner WU:

2RDs:

200m Run while Partner Planks

STRENGTH:

A) 10Min EMOM:

3 Hang Squat Cleans #AHAP

B) Weighted Pull Ups:

5×5

EXTRA CREDIT:

A) Practice DUs for 10Min

B) 20Min Run

C) IYTs: 3×15

 

 

SATURDAY:

A) 1K Run

B) 200m Waiter Walks

C) 50 Leg Raises while maintaining chin up hold

STRENGTH:

A) Back Squat:

4×6 #AHAP

RDLs:

4×10 #AHAP

EXTRA CREDIT:

A) 50 Weighted Dips

B) Upright Rows: 3×10

C) Curls: 3×10