TUESDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Weighted Ab Wheel: 3×10

CONDITIONING:

A) 5RDs:

10 Front Squats

10 Thrusters #95/65

10 Pull Ups

400m Run

EXTRA CREDIT:

A) PR DUs

B) Curls: 3×10

C) IYTs: 3×15

 

 

WEDNESDAY:

A) BJJ WU

B) Partner WU:

3RDs: 200m Run while partner jump ropes

C) Weighted Planks: 3x1Min

STRENGTH:

A) 10MIN EMOM:

2 Power Cleans #AHAP

B) Bench Press:

4×5 #AHAP

EXTRA CREDIT:

A) PR Pull Ups

B) Skull Crushers: 3×10

C) RDLs: 3×10

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) 3X1,000m Row: Rest 4Min

C) Chin Up Hold + 50 Leg Raises

STRENGTH:

A) Weighted Chin Up: 5×5 #AHAP

B)┬áSeated Alt. DB Press: 4×10

EXTRA CREDIT:

A) PR Push Ups

B) 50 Weighted Dips

C) Mobility

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 200m Waiter Walk

C) Weighted Ab Wheel: 3×10

CONDITIONING:

A) 12MIN AMRAP:

10 Snatches #95/65

10 Knees2Chest

200m Run

STRENGTH:

A) Squat: 4×4#AHAP

EXTRA CREDIT:

A) PR DUs

B) PRs Kipping/Butter Fly Pull Ups

C) Split Squats 5×5

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) 200m Farmer Walk

CONDITIONING:

A) 5RDs:(45:15)

-Battle Rope

-Jump Rope/DUs

-R.Swing #55/35

-Burpees

-Plank

EXTRA CREDIT:

A) 50 Weighted Dips

B) Weighted Chin Ups: 5×5

C) Weighted Ab Wheel: 3×10