MONDAY:

WARM UP:

A) 5Min Jump Rope *5 Burpees EMOM

B) 1k Run

STRENGTH:

A) 7Min EMOM:

2 Clean and Jerks #AHAP *Find daily max

B) Bench Press:

4×10 #AHAP *5lbs more than last week

Max Push Ups

EXTRA CREDIT:

A) PR DUs

B) Hip Thrusts: 3×10

C) IYTs: 3×10

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) Weighted Side Planks: 2x1Min

CONDITIONING:

12Min AMRAP:

7 Pull Ups

50FT DB/Kb Lunges #50-55/30-35

STRENGTH:

Deadlifts: 3×10 #AHAP

EXTRA CREDIT:

A) 200m Farmer Walk

B) 50 Dips

C) Lateral Raises

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

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

C) Ab Wheel w/3sec Pause: 3X10

STRENGTH:

 

A) Strict Press: 3×10 #AHAP

B) Bent Over Row w/pause: 3×10

EXTRA CREDIT:

A) Alt. DB Bench Press: 3×10

B) Weighted Chin Ups: 3×10

C) Curls: 3×10

 

 

THURSDAY:

WARM UP:

A) 5Min Jump Rope *5 Burpees EMOM

B) Chin Up L Hold: 3x30sec

C) Weighted Planks: 2x1Min

CONDITIONING:

4RDs:

20 Snatches #75/55

20 DUs

20 Push Press

400m Run

EXTRA CREDIT:

A) Deadhang: 3x1Min

B) Good Mornings: 4×10

C) Skull Crushers: 4×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1k Run

STRENGTH:

4RDs:

10 Squats #AHAP *5lbs heavier than last week

Max Pull Ups

EXTRA CREDIT:

A) Curls: 3×10

B) IYTs: 3×10

C) 200m Farmer Walk

 

 

SATURDAY:

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 Plank

B) 200m Waiter Walk

CONDITIONING:

4RDs: (40:20)

SDHP #75/55

Burpees

DB Thrusters #35/20

Box Jump Overs

Push Ups

-1Min Rest

EXTRA CREDIT:

A) Split Squat: 3×10

B) Hip Thrust: 3×10

C) RDLs:3×10