MONDAY:

WARM UP:

A) 3RDs:

500m Row while partner jump ropes

STRENGTH:

A) 10Min EMOM:

2 Power Cleans

B) Squat:

5,5,3,3,1,1,1 *Find Max for the day

EXTRA CREDIT:

A) RDLs: 3×10

B) Weighted Chin Ups: 8×3

C) Split Squat: 3×10

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighted Side Planks: 2x1Min per side

CONDITIONING:

A) 15Min AMRAP:

15 A.Swings #70/40

15 Toes2Bar

15 Box Jumps #24/20

400m Run

EXTRA CREDIT:

A) Front Lunges: 3×10

B) Curls: 3×10

C) IYTs: 3×10

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) 3RDs:

FRL while partner runs 200m

STRENGTH:

A) Bench Press:

5,5,3,3,1,1,1 *Find Max

B) Bent Over Row: 4×10

EXTRA CREDIT:

A) DB Alt. Bench Press: 3×10

B) Weighted Pull Ups: 8×3

C) Lateral Raises: 3×15

 

 

THURSDAY:

WARM UP:

A) 3RDs:

200m Run

10 Air Squats + Wall Balls

10 Toes2Bar

B) Weighted Planks: 2x2Min

STRENGTH:

A) Deadlifts:

5,5,3,3,1,1,1 *Find Max

EXTRA CREDIT:

A) Hip Thrust: 3×10

B) 50 Weighted Dips

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1 Mile Run

C) Tempo Chin Ups @ 40sec per set: 5×5

CONDITIONING:

A) 5RDs: (45:15)

-Push Press #75/55

-Box Jumps #24/20

-R.Swings #55/40

-Jump Rope

-Hollow Rock

EXTRA CREDIT:

A) Split Squat: 3×10

B) Bent Over Rows: 3×10

C) Skull Crushers: 3×10

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 200m Waiter Walk

CONDITIONING:

A) 1,000m Row x 3 *Rest while partner rows/4min rest

STRENGTH:

A) Press:

5,5,3,3,1,1,1 *Find Max

EXTRA CREDIT:

A) 50 Weighted Dips

B) Weighted Chin Ups: 8×3

C) Curls: 3×10