Warm up (prior to conditioning):
Front Squat 3-3-3-3-3

165/185/225/225/225

Conditioning:
AMRAP in 8:00
5 box jumps 36"
10 sandbag lunge getups* 100#

Results: 5 rounds completed in 8:00

*sandbag lunge getup = start standing, drop to 1 knee and then both knees, then stand back up

Cool down: k2e, t2b, pullups, and pushups

Strength:
Press
5-3-1+

WU (x5): 65/80/95
120# x5
135# x3
150# x2

Conditioning:
Run 2mi in VFF

Time: 15:00

Strength:
Deadlift
5-3-1+

WU (x5): 155/190/230
285# x5
325# x3
365# x1

Conditioning:
4 rounds:
Push prowler + 70# (145# total) 30 yards
Rest 1:00

then, push prowler unweighted (75# total) as far as possible w/o stopping, then push it back to starting point

Results: 99 yards out, 99 yards back (2 stops on way back)

FAA BJJ practice in morning

Strength:
Bench
3-3-3+

WU (x5): 100/125/150
175# x5
200# x5
225# x7

BamBam BJJ practice in morning

Strength:
Squat
3-3-3+

WU (x5): 110/135/165
190# x3
220# x3
245# x10

FAA BJJ practice in evening

Conditioning:
Run 2mi in VFF

Time: 15:14

Warum up (prior to conditioning):
Front squat 5-5-5-5-5

185/185/185/205/215

Conditioning:
3 rounds:
40 double unders
30 box jumps 24"
20 kbs 55#

Time: 13:22

Strength:
Press
3-3-3+

WU (x5): 65/80/95
110# x3
125# x3
140# x5

Strength:
Deadlift
3-3-3+

WU (x5): 155/190/230
270# x3
305# x3
345# x3

Conditioning:
Run 2mi in VFF

Time: 14:48

FAA BJJ practice in morning

Conditioning:
With a 20:00 running clock:
1 pullup at minute 1
2 pullups at minute 2
3 pullups at minute 3
...
If unable to complete number of pullups within the minute, next round starts back at 1 pullup

Results: 14 pullups completed at minute 14, only 10 pullups completed at minute 15

Cool down: 400m farmer's carry 70# kb and 45# plate
Time: 14:25

FAA BJJ practice in evening

Conditioning:
5 rounds:
Run 400m
30 wall ball 14#
30 box jumps 24"

Time: 31:10

Cool down: 100 abmat butterfly situps

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

WU (x5): 100/125/150
160# x5
185# x5
210# x12

Strength:
Squat
5-5-5+

WU (x5): 110/135/165
180# x5
205# x5
230# x14

FAA BJJ practice in evening

Conditioning:
AMRAP in 18:00:
1 power clean 165#
4 back squats 165#
6 lateral burpees
8 pullups

Results: 8 rounds completed in 18:00

Strength:
Press
5-5-5+

WU (x5): 65/80/95
105# x5
120# x5
135# x8

Strength:
Deadlift
5-5-5+

WU (x5): 155/190/230
250# x5
285# x5
325# x10

Conditioning:
Run 2mi in VFF

Time: 15:37

FAA BJJ practice in morning

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

100/120/145

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

105/130/160

Conditioning:
8 rounds:
:20 of push press 65#
:10 rest
:20 of pistols (1 leg squats)
:10 rest

Results:
Push press: 15, 13, 12, 9, 7, 7, 7, 7
Pistols: 9, 8, 7, 6, 5, 5, 5, 5

Cool down: push 65# "tire prowler" w/ 25# plate for 5:00
Results: 60m (3 laps of 10m out and 10m back)

FAA BJJ practice in evening

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

60/75/90

Conditioning:
Run 1mi in VFF (Breckenridge altitude 9600')

Time: 8:36

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

150/185/225