MONDAY:

WARM UP:

A) 7 Min Jump Rope *7 Burpees/7 Squat Jumps

B) Leg Raise Hold: 5x20sec

CONDITIONING:

A) EMOM Till Failure:

3 Power Cleans + 3 Front Squats + 3 Jerks #115/75

*Add 10-20lbs every 10Min

B) 100 Landmine Squats #moderate load

EXTRA CREDIT:

A) Practice Das for 10min

B) Curls: 5×10

C)  80 Death Marches #moderate load

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) 10x300m Row *Rest 90sec

C) Star Plank: 2x40sec

STRENGTH:

A) Weighted Pull Ups/ Negatives 5×5

B) Kneeling KB/DB Press: 4×8-12

EXTRA CREDIT:

A) Practice Handstands for 10min

B) L-Sit: 5x20sec

C) Dips: 5×8 #AHAP

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) Weighted Plank: 2x1Min

CONDITIONING:

20Min EMOM:

E: 8 Snatches

O: 8 Bar Over Burpees

*95/65 for 0-10min, 115/75 10-15min, 135/95 15-20min

EXTRA CREDIT:

A) 20Min Jog

B) IYTs: 3×15

C) Deadhang: 3x1Min

 

 

THURSDAY: 

WARM UP:

A) Line WU

B) 10x200m Row *1Min Rest

C) Waiter Walk #45/25

STRENGTH:

A) Bench Press: 3×8 #AHAP *Extra reps on last set

B) Alt. DB Bench Press: 3×10 #moderate load

EXTRA CREDIT:

A) Single Arm Row: 4×8-12

B) Hip Thrust: 3×10

C) Back Extensions: 3×10-15

 

 

FRIDAY:

WARM UP:

A) Line WU

B) 1 Mile Run

C) Hollow Rock Hold: 4x30sec

CONDITIONING:

A) 10RFT:

3 Power Clean #135/95

6 Front Squats

9 Bar-Over-Burpees

EXTRA CREDIT:

A) Practice DUs for 10Min

B) Lateral Raises: 3×15

C) Curls: 3×10

 

 

SATURDAY:

WARM UP:

A) 10Min Jump Rope *5 Squat Jumps/5 Burpees

B) 200m Suitcase Carry #Moderate Load

C) 200m Waiter Walk #45/25

CONDITIONING:

A) 5RFT:

20 Wall Balls

20 Push Ups

400m Run

EXTRA CREDIT:

A) Dips: 5×8

B) Curls: 4×10

C) Bench Press: 4×8