TUESDAY:

WARM UP:

A) BJJ WU

B) 5x500m Row *Rest 90sec

C) Chin Up L Hold: 3×30

STRENGTH:

A) 4RFT:

10 Clean and Jerks #135/95

20 Front Squats

200m Run

EXTRA CREDIT:

A) 50 Chin Ups

B) IYTs: 3×15

C) 50 Back Extensions

 

 

WEDNESDAY:

WARM UP:

A) 2RDs:

30sec Jump Rope + 30sec Air Squat

30sec Jump Rope + 30sec Push Ups

30sec Jump Rope + 30sec Cossack Squats

30sec Jump Rope + 30sec Dive Bombers

30sec Jump Rope + 30sec Hollow Rock

B) 1k Run

C) Ab Wheel w/3sec pause: 3×10

STRENGTH:

A) 4RDs:

10 Bench Press #AHAP

10 Strict Pull Ups

Max Clap Push Ups

EXTRA CREDIT:

A) PR DUs

B) 2 Mile Jog

C) Deadhang: 3x1Min

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighted Planks: 3x1Min

CONDITIONING:

A) 3Min AMRAP x 4:

12 Snatches #75/55

12 Bar-Over-Burpees

-Rest 2Min

 

EXTRA CREDIT:

A) PRs Push Ups

B) Skull Crushers: 4×10

C) Accumulate 3Min Handstand Hold

 

 

FRIDAY:

WARM UP:

A) 5Min Jump Rope

B) 3RDs: 1,000m Row *Rest 4Min

C) Hollow Rock Hold: 3x1Min

STRENGTH:

5RDs:

10 Deadlifts #AHAP

10 Seated Alt Db Press

EXTRA CREDIT:

A) PR DUs

B) Curls: 3×10

C) IYTs: 3×15

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) Partner WU:

3RDs: 200m Run while partner holds waiter walk

C) Gator Crawls x 5

CONDITIONING:

A) 12Min AMRAP:

10 Push Press

20 Front Squats

200m Run

STRENGTH:

A) 50 Chin Ups

EXTRA CREDIT:

A) 1mile Run

B) Lateral Raises: 3×15

C) Deadhang: 3x1Min