Run Memorial Park (2.9mi)

Time: 22:02

FAA BJJ practice in evening

SMAA BJJ practice in morning

FAA BJJ practice in evening

Conditioning:
AMRAP in 3:00 of:
--4 thrusters 135#
--5 box jumps 30"
Rest 3:00
AMRAP in 4:00 of:
--3 thrusters 145#
--5 box jumps 30"
Rest 3:00
AMRAP in 5:00 of:
--2 thrusters 155#
--5 box jumps 30"

Results:
3 rounds and 1 box jump completed in 3:00
4 rounds completed in 4:00
5 rounds completed in 5:00

Cool down: run 1 mile (untimed)

FAA BJJ practice in evening

Skill work:
4 rounds:
3 hang power snatch (75/95/115/115)
3 OHS (75/95/115/115)
:30 rest
10 dead hang pullups
1:30 rest

Conditioning:
AMRAP in 10:00 of:
Run 50m
20 pushups
1 gasser (run 50m out, back, and out again)
50 double unders

Results: 3 rounds and 1 gasser completed in 10:00

Conditioning:
150 kbs 55#
*every time the kb stops moving, do 15 pushups

Results: 13:35 + 90 (15 x6) pushups

FAA BJJ practice in morning

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

90/115/135

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

105/130/160

SMAA BJJ practice in morning

FAA BJJ practice in evening

Conditioning:
12 rounds:
:30 work followed by :30 rest
work period: 5 deadlifts @ 225# followed by max reps db thrusters 2x30#

Results:
1: 7 thrusters
2: 7 thrusters
3: 3 thrusters
4: 3 thrusters
5: 1 thruster
6: 3 deadlifts
7: 2 deadlifts
8: 2 deadlifts
9: 2 deadlifts
10: 2 deadlifts
11: 3 deadlifts
12: 4 deadlifts

Cool down: tabata L-sits on rings (:20 last round)

FAA BJJ practice in evening

SMAA BJJ practice in morning

FAA BJJ practice in evening

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

60/75/90

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

130/165/195

Conditioning:
"JOSH"
21 OHS 95#
42 pullups
15 OHS 95#
30 pullups
9 OHS 95#
18 pullups

Time: 9:35

Conditioning:
Workout 1:
AMRAP in 5:00 of:
10 back squats 155#
5 pullups

Results: 3 rounds and 5 squats completed in 5:00

Workout 2:
AMRAP in 4:00 of:
5 clean & jerk 155#
10 pushups

Results: 2 rounds and 2 clean & jerk completed in 4:00

Workout 3:
AMRAP in 5:00 of:
10 db snatch 50# (5 R & 5L)
5 burpee pullups

Results: 3 rounds completed in 5:00

Strength:
Bench
5-3-1+

WU (x5): 90/115/135
170# x5
195# x3
215# x5

Assistance work: max reps ring dips = 15

Strength:
Squat
5-3-1+

WU (x5): 105/130/160
195# x5
225# x3
250# x3

Assistance work: max reps dh pullups = 17

SMAA BJJ practice in morning

FAA BJJ practice in evening

Conditioning:
2 rounds:
Row 500m
10 burpees
40 db hang snatch 50# (20R & 20L)
30 slam ball 30#

Time: 17:03

Cool down: 3 sled pulls (out & back, pulling both ways) 105#

SMAA BJJ Practice in morning

FAA BJJ practice in evening

Conditioning:
6 rounds:
7 power cleans 165#
Run 150m

Time: 11:43

Cool down: row 1k

Strength:
Press
5-3-1+

WU (x5): 60/75/90
115# x5
130# x3
145# x1

Assistance work: max reps press 2x30# = 19

FAA BJJ practice in evening

Conditioning:
10 sumo deadlift 225#
25 box jump overs 24"
8 sumo deadlift 225#
20 box jump overs 24"
6 sumo deadlift 225"
15 box jump overs 24"
4 sumo deadlift 225"
10 box jump overs
2 sumo deadlift 225"
5 box jump overs

Time: 6:15

Cool down: row 1k

Strength:
Deadlift
5-3-1+

WU (x5): 130/165/195
245# x5
280# x3
310# x6

Assistance work: max reps GHR = 10

FAA BJJ practice in morning

Conditioning:
5 rounds:
Row 250m
10 front squats 135#
15 GHD situps
20 box jumps 24"

Time: 21:54

Strength:
Bench
3-3-3+

WU (x5): 90/115/135
160# x3
180# x3
205# x9

Assistance work: max reps perfect ring dips = 13

Strength:
Squat
3-3-3+

WU (x5): 105/130/160
185# x3
210# x3
235# x7

Assistance work: max reps dead hang pullups = 16

FAA BJJ practice in evening

Conditioning:
With a 12:00 running clock, row 2k and use the remainder of the time to do max reps deadlift at 275#

Results: 10 deadlifts completed

Cool down:
5 rounds:
Run 150m
10 lateral burpees
Time: 6:36

Conditioning:
3:00 max reps box jump overs 20"
1:00 rest
3:00 max reps SDHP 75#
1:00 rest
3:00 max reps push press 75#
1:00 rest
3:00 max reps row for calories

Results: 72 box jump overs, 50 SDHP, 50 push press, 50 calories

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 60/75/90
105# x3
120# x3
135# x6

Assistance work: max reps db press = 18 @ 2x30#

Strength:
Deadlift
3-3-3+

WU (x5): 130/165/195
230# x3
260# x3
295# x9

Assistance work: max reps GHR = 10

Conditioning:
3 rounds:
Run 260m
30 wall ball 20#
Run 260m
10 burpee pullups

Time: 18:05

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

WU (x5): 90/115/135
150# x5
170# x5
195# x10

Assistance work: max reps perfect ring dips = 9

SMAA BJJ practice in morning

Strength:
Squat
5-5-5+

WU (x5): 105/130/160
170# x5
195# x5
225# x11

Assistance work: max reps dead hang pullups = 15