MONDAY:

WARM UP:

A) BJJ WU

B) Clean WU

STRENGTH:

A) 10Min EMOM:

3 Squat Clean Thrusters #135/95

B) 100 Goblet Squats #moderate

EXTRA CREDIT:

A) Practice DU for 10Min

B) IYTs: 3×15

C) Tempo Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) Line WU

B) 1 Mile Run

C) Leg Raises Hold: 5x20sec

CONDITIONING:

A) 20Min AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

*5 Burpees EMOM

EXTRA CREDIT:

A) Back Extensions: 3×10-12

B) Tempo Dips: 3×8-15

C) Dead Hang: 3x1Min

 

 

WEDNESDAY: 

WARM UP:

A) BJJ WU

B) Row:

10×200 *Rest 45

C) Hollow Rock Hold: 4x30sec

STRENGTH:

A) Bench Press: 4×8 #5lbs more than last week

B) DB Tempo Flys: 3×12

EXTRA CREDIT:

A) Practice DUs for 10 Min

B) Upright Rows: 3×10

C) Split Squats: 3×10

 

 

THURSDAY: 

WARM UP:

A) Line WU

B) 1k Run

C) Tempo Ab Wheel: 3×10

STRENGTH:

A) 8Min EMOM:

1 Hang Snatch + 1 Overhead Squat #AHAP

B) Squats:

3×8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) 3xMax Push UPs

B) Weighted Pull Ups: 5×5

C) Tempo Curls: 3×10

 

 

FRIDAY:

OPEN GYM

 

 

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) 4RFT:

20 Wall Balls

20 Push Ups

400m Run

EXTRA CREDIT:

A) Dips: 5×8

B) Curls: 4×10

C) Bench Press: 4×8