TUESDAY:

WARM UP:

A) Partner WU:

3RDs: 200m Run while partner jump ropes

B) Weighted FLR on Rings: 3x1Min

CONDITIONING:

A) 8Min EMOM:

 

10 C&J #115/75

10 Box Jumps #24/20

STRENGTH:

A) SQUAT:

5×2 #Find daily max

EXTRA CREDIT:

A) Hip Thrusts: 3×10

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Chin UP L Hold: 3x30sec

STRENGTH:

A) Tempo Pull Ups @ 6 seconds per rep:

5×5

CONDITIONING:

A) 4RDs: (50:10)

-Battle Ropes

-R.Swings #55/40

-Burpees

-Jump Rope

-Plank

EXTRA CREDIT:

A) Split Squat: 3×10

B) 50 Weighed Dips

C) Curls: 3×10

 

 

THURSDAY:

WARM UP:

A) Partner WU:

3RDs: Row 400m while partner jump ropes

B) Weighed Planks: 3x1Min

STRENGTH:

A) Bench Press:

5×2 #Find daily max

B) Alt. DB Bench Press: 3×10

EXTRA CREDIT:

A) RDLs: 3×10

B) Seal Rows: 3×10

C) Seated Alt. Press: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighed FLR Rings: 3x1Min

CONDITIONING:

A) 20MIN EMOM:

3 C&J #155/105

6 Front Squats

9 Pull Ups

400m Run

EXTRA CREDIT:

A) PR DUs

B) IYTs: 3×15

C) 50 Toes 2 Bar

 

 

SATURDAY:

WARM UP:

A) Partner WU:

3RDs: 200m Run while partner does wall balls

B) Weighted Planks: 2x2Min

STRENGTH:

A) Tempo Chin Ups @ 6sec per rep:

5×5

B) Deadlift:

5×2 #Find 2 rep max

EXTRA CREDIT:

A) 1 Mile Run

B) Skull Crushers: 3×10

C) Upright Rows: 3×10