FAA BJJ practice in morning

Strength (de-load):
Bench
5-5-5

90/110/130

Strength (de-load):
Squat
5-5-5

100/120/145

Conditioning:
3 rounds:
30 t2b
21 OHS 95#

Time: 14:05

FAA BJJ practice in evening

Conditioning:
7 rounds:
3 cleans 195#
5 hspu

Time: 11:48

Strength (de-load):
Press
5-5-5

60/70/85

Conditioning:
"HELEN"
3 rounds:
Run 400m
21 kbs 55#
12 pullups

Time: 12:32

Strength (de-load):
Deadlift
5-5-5

125/155/185

FAA BJJ practice in morning

Conditioning:
Workout 1:
3 rounds:
Max reps dead hang pullups

Results: 17-8-5

Workout 2:
3 rounds:
Row 500m
12 bodyweight deadlift (155#)
21 box jumps

Time: 10:02

Strength:
Bench
5-3-1+

WU (x5): 90/110/130
165# x5
185# x3
205# x8

Strength:
Squat
5-3-1+

WU (x5): 100/120/145
180# x5
205# x3
230# x7

FAA BJJ practice in evening

Strength:
Max weight thruster

135# x2
155# x2
175# x1
195# x0
195# x1

Conditioning:
8:00 running clock - row 1k followed by max reps 135# thrusters w/ remainder of time

Results: 15 thrusters

FAA BJJ practice in evening

Conditioning:
4 rounds:
--Run 400m
--5 rounds Cindy*

*1 round Cindy = 5 pullups, 10 pushups, 15 squats

Time: 28:12

Strength:
Press
5-3-1+

WU (x5): 60/70/85
105# x5
120# x3
135# x4

Conditioning:
Row 500m
21-15-9
--Power clean 95#
--Pushups
--Wall ball 20#
Row 500m

Time: 12:32

Strength:
Deadlift
5-3-1+

WU (x5): 125/155/185
230# x5
260# x3
290# x8

FAA BJJ practice in morning

Conditioning:
Workout 1:
5 rounds:
Max reps dead hang pullups

Results: 17-10-10-10-8

Workout 2:
3 rounds:
15 deadlift 225#
15 ring dips
15R & 15L db snatch 50#
Row 250m

Time: 24:18

Strength:
Bench
3-3-3+

WU (x5): 90/110/130
155# x3
175# x3
195# x8

Strength:
Squat
3-3-3+

WU (x5): 100/120/145
170# x3
195# x3
220# x9

Conditioning:
21-15-9
Slam ball 30#
Box jump over 24"
KBS 55#

Time: 6:30

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 60/70/85
100# x3
115# x3
130# x6

Conditioning:
AMRAP in 15:00 of:
5 db push press 2x50#
7 box jumps 30"

Results: 16 rounds completed in 15:00

Cool down: run 800m

Strength:
Deadlift
3-3-3+

WU (x5): 125/155/185
215# x3
245# x3
275# x8

Conditioning:
Workout 1:
5 rounds (w/ 22# vest):
5 deadlifts 250#
10 lateral burpees

Time: 10:31

Workout 2:
5 rounds (w/ 22# vest):
5 push jerk 155#
10 ring dips

Time: 12:32

Strength:
Bench
5-5-5+

WU (x5): 90/110/130
140# x5
165# x5
185# x7

Strength:
Squat
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x9

FAA BJJ practice in evening

Conditioning:
1 Thruster 155#
15 kbs 55#
Run 400m
3 Thrusters 155#
15 kbs 55#
Run 400m
5 Thrusters 155#
15 kbs 55#
Run 400m
3 Thrusters 155#
15 kbs 55#
Run 400m
1 Thruster 155#
15 kbs 55#
Run 400m

Time: 17:02

FAA BJJ practice in evening

Conditioning:
Run 800m
50 pushups (feet elevated)
40 pullups
30 kbs 55#
20 burpees
10 Curtis P's* 105#

Time: 19:54

*1 Curtis P = 1 hang squat clean, 1 L lunge, 1 R lunge, 1 push press

Strength:
Press
5-5-5+

WU (x5): 60/70/85
95# x5
105# x5
120# x7

Conditioning:
4 rounds (2:15 work time per round):
--Run 200m
--20 slam balls 20#
--max reps box jump overs 24" in remainder of 2:15
--1:45 rest

Results (# box jump overs): 17, 19, 21, 22

Strength:
Deadlift
5-5-5+

WU (x5): 125/155/185
200# x5
230# x5
260# x8

SMAA BJJ practice in afternoon

FAA/SMAA BJJ practice in morning at Ground Dwellers

10 rounds:
5 deadlift 245#
2 db thrusters 2x50#

Time: 16:16

Cool down:
1:00 max reps lateral burpees
Results: 30 burpees

SMAA BJJ practice in morning

FAA BJJ practice in evening