Rilion Gracie BJJ practice in morning

Strength:
Squat:
270# x5
270# x5
270# x5
270# x5
270# x5

Press:
130# x5
130# x5
130# x5
130# x5
130# x5

Deadlift:
370# x5

Conditioning:
Run 2mi

Time:  15:36.3

Strength:
Squat:
300# x5

Bench:
235# x4

Power Clean:
190# x3
190# x3
190# x3
190# x3
190# x3

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in evening

Strength:
Squat:
210# x5
210# x5

Press:
120# x5
120# x5
120# x5

Pullups
bw x17
bw x15
bw x11

GHD back extension:
bw x12
bw x12
bw x12
bw x12
bw x12

Conditioning:
Run 3mi

Time:  24:52.5

Strength:
Squat
265# x5
265# x5
265# x5
265# x5
265# x5

Bench
205# x5
205# x5
205# x5
205# x5
205# x5

Deadlift
365# x5

Rilion Gracie BJJ practice in morning

Strength:

6 rounds:

1 push press, 1 push jerk w/ same weight

Results:  155#, 165#, 175#, 185#, 195#, 205#

Conditioning:

3 rounds:

10 HSPU

10 ring dips

10 pullups

Time:  6:08

Rilion Gracie BJJ practice in evening

Strength:
Squat:
295# x5

Press:
145# x5

Power Snatch:
115# X2
115# X2
115# X2
115# X2
115# X2
115# X2

Strength:
Squat:
185# x5
185# x5
185# x5
185# x5
185# x5

Front squat:
135# x12
1:00 rest
135# x9
1:00 rest
135# x6

Conditioning:
"ANNIE"
50-40-30-20-10
Double unders
Abmat butterfly situps

Time:  7:46

Strength:
Squat:
210# x5
210# x5

Bench:
185# x5
185# x5
185# x5

Chinups:
bw x16
bw x14
bw x12

GHR:
bw x5
bw x5
bw x5
bw x5
bw x5

Rilion Gracie BJJ practice in morning

Strength:
Squat:
260# x5
260# x5
260# x5
260# x5
260# x5

Press:
125# x5
125# x5
125# x5
125# x5
125# x5

Deadlift:
365# x5

Conditioning:
3 rounds:
15 t2b
15 push press 95#
15 box jumps 24"
15 OHS 95#

Time:  12:25

Rilion Gracie BJJ practice in morning

Strength:
work up to 1rm c&j

135# x3
165# x3
185# x2
215# x2
225# x1
235# x0
235# x1

Conditioning:
"GRACE"
30 c&j 135#

Time:  3:55

Cool down:  1:00 plank hands to elbows

Rilion Gracie BJJ practice in morning

Strength:
Squat:
290# x5

Bench:
225# x2

Power clean:
185# x3
185# x3
185# x3
185# x3
185# x3

Rilion Gracie BJJ practice in morning

***promoted to 1st degree black belt by Rilion Gracie

Rilion Gracie BJJ practice in evening x2 (fundamental & nogi)

Strength:
Squat:
205# x2
205# x2

Press:
115# x5
115# x5
115# x5

Pullups
bw x16
bw x14
bw x12

GHD back extension:
bw x10
bw x10
bw x10
bw x10
bw x10

Strength:
Squat:
255# x5
255# x5
255# x5
255# x5
255# x5

Bench:
205# x5
205# x5
205# x5
205# x5
205# x4

Deadlift:
360# x5

Rilion Gracie BJJ practice in morning

Conditioning:
"BURPEE MADNESS"
EMOM, do the prescribed # of burpees, burpees must be completed within that minute:
1:  10
2:  20
3:  5
4:  11
5:  2
6:  18
7:  6
8:  15
9:  4
10:  8
11:  17
12:  3
13:  13
14:  9
15:  12
16:  14
17:  16
18:  7
19:  19
20:  1

Results:  all burpees completed in time

Cool down:  Tabata abmat butterfly situps - 11 completed each round

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in evening

Strength:
Squat 5-3-1-2-2-2-2-2

235# x5
270# x3
300# x1
285# x2
285# x2
285# x2
285# x2
285# x2

Conditioning:
3 rounds:
--1:00 max reps KBS OH 53#
--1:00 max reps burpees
Rest 3:00
3 rounds:
--1:00 max reps t2b
--1:00 max reps du

Results:  108 combined KBS/burpees; 165 combined t2b/du

Strength:
Bench
135# x6
155# x4
175# x2
155# x5
175# x3
200# x1

Conditioning:
3 rounds:
Max reps pushups (rest only at top in plank hold)
rest 1:00
Max reps squats (rest only at bottom, no pause at top)
rest 1:00
Max reps pullups (rest only hanging from bar)
rest 1:00

Results:
Pushups:  55+26+21 = 102
Squats:  55+51+44 = 150
Pullups:  21+16+17 = 54

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in evening

Rear delt flyes on machine
10 @ 2x30#
10 @ 2x25#
10 @ 2x25#

Power cleans
135# x5
185# x5
205# x3

Bench press:
3 rounds @ 175#:
Hold at top for 1:00, then 6 reps

SJS wrestling practice in evening

Strength:
Front squat 3-3-3-3-3
135# x3
205# x3
225# x3
245# x3
265# x2

Conditioning:
7:00 AMRAP of 20# wall ball w/ 5 deadlifts @ 225# @ minute marker 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00

Results:  90 wall ball completed in 7:00

Rilion Gracie BJJ practice in morning

Strength:
Power Clean 5-5-5-5-5
135# x5
185# x5
195# x5
205# x5
215# x3

Conditioning:
Row 20 calories
30 burpees onto plate
40 ground to overhead w/ 2x45# db
50 t2b
Run 150'

Time:  11:46

Cool down:  yoke walk w/ 2x70# kb rubber banded to ends of 45# bar

Rilion Gracie BJJ practice in morning

Strength:
Press 3-3-3

135# x3
145# x3
155# x1

Push Press 3-3-3
155# x3
175# x3
195# x2

Conditioning:
5 rounds:
5 wall walk to handstand
10 v-ups
20 box jumps 24"

Time:  8:57

Strength:
Squat 5-5-5

225# x5
245# x5
265# x5

Conditioning:
3 rounds:
1 clean 165#
10 front squats 165#
20 c2b pullups
50 double unders

Time:  12:58

Rilion Gracie BJJ practice in morning

Texas Open BJJ Tournament:

1st place, gold medal, masters advanced nogi under 155lbs
2nd place, silver medal, masters brown & black belt gi 155-170lbs

Run 2mi

Time:  14:50

Conditioning:
Partner workout:
Against a 3:00 running clock, row 500m then max reps C&J 155#, then rest 3:00 while partner completes the same.  Continue until 30 reps of C&J are completed

Time:  17:45 (I completed 8, 5, 5 reps of C&J)

Rilion Gracie BJJ practice in morning

Conditioning @ Row Studios:
AMRAP in 25:00 of:
Row 500m
15 sand bell seated press w/ R arm 25#
15 sand bell seated press w/ L arm 25#
15 jumping squats

Results:  4 rounds + 500m row + 15 press w/ R arm completed in 25:00

Strength:
Squat 5-3-1+

120# x5
155# x5
185# x5
230# x5
260# x3
290# x3

Conditioning:
Row 2000m
100 kb snatches (50 per arm) 53#

Time:  18:02

Cool down:  100 abmat butterfly med ball situps 20# (50 per partner)

Rilion Gracie BJJ practice in morning

Strength:
Find 3rm thruster:
135# x3
185# x3
205# x2

Conditioning:
AMRAP in 10:00 of:
15 wall ball 20#
30 double unders

Results:  10 rounds & 1 wall ball completed in 10:00

Rilion Gracie BJJ practice in morning

"CROSSFIT TOTAL"

Press:
155# x1
160# x0
160# x0

Squat:
315# x1
340# x0
325# x0

Deadlift:
405# x1
445# x0
440# x0

Results:  155 + 315 + 405 = 875#

Strength:
Deadlift 3-3-3+

155# x5
195# x5
230# x5
270# x3
310# x3
350# x5

Conditioning:
5 rounds:
Run 400m
15 thrusters 95#
15 pullups

Time:  22:15

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN 11.1
AMRAP in 10:00 of:
15 power snatch 75#
30 double unders

Results:  4 rounds + 8 power snatch completed in 10:00

Rilion Gracie BJJ practice in evening

Strength:
Squat 3-3-3+

120# x5
155# x5
185# x5
215# x3
245# x3
275# x5

Conditioning:
AMRAP in 20:00 of:
3 rounds "CINDY"
---5 pullups
---10 pushups
---15 squats
1 round "DT"
---12 deadlifts 155#
---9 hang cleans 155#
---6 push jerk 155#

Results:  9 rounds Cindy + 12 deadlifts + 5 hang cleans completed in 20:00

Bikram Yoga in afternoon

Strength:
Front Squat 5-5-3-3-1-1-1

135# x5
165# x5
185# x3
225# x3
255# x1
295# x0
300# x0

Conditioning:
21-15-9
HSPU
Box jumps 30"

Time:  3:52

Cool down:  Tabata bicycles (308 completed)

Strength:
Deadlift 5-5-5+

155# x5
195# x5
230# x5
250# x5
290# x5
330# x5

Strength:
Press 5-5-3-3-1-1-1

80# x5
95# x5
110# x3
120# x3
135# x1
135# x1
145# x1

Conditioning:
21-15-9
Push press 95#
Pullups

Time:  6:01

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Strength:
Squat clean
135# x2
185# x2
225# x0
225# x0
225# x1
260# x0
230# x1

Conditioning:
AMRAP in 10:00 of:
1 squat clean 175#
1 muscle up
2 squat cleans 175#
2 muscle ups
3 squat cleans 175#
3 muscle ups
...

Results:  completed through 6 squat cleans & 6 muscle ups in 10:00

Strength:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x5

Conditioning:
AMRAP in 15:00 of:
6 HSPU
9 burpees
12 KB goblet walking lunges 53#

Results:  8 rounds + 3 burpees completed in 15:00

Cool down:  tabata abmat butterfly situps

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

150
190
225

Conditioning:
"BADGER"
3 rounds:
30 squat cleans 95#
30 pullups
Run 800m

Results:  DNF (completed 2 rounds and 30 squat cleans/30 pullups before 40:00 time cap ended)

Strength (de-load):
Squat
120# x5
150# x5
180# x5

Strength:
Deadlift 5-3-1+

150# x5
190# x5
225# x5
285# x5
320# x3
360# x3

Strength:
EMOM for 12:00
1 deadlift, 1 squat snatch, 1 overhead squat w/o dropping bar until complex is complete

Results:  45#; 45#; 45#; 95#; 95#; 95#; 115#; 115#; 115#; 115#; 115#; 135# x0

Conditioning:
"AMANDA"
12-9-6
Squat snatch 135#
Muscle ups

Results:  Scaled (round of 12:  squat snatch at 115#, round of 9 & 6:  squat snatch at 95#) DNF - completed 12-9-& 4 squat snatch before time cutoff

BamBam BJJ practice in evening

Strength:
Squat 5-3-1+

120# x5
150# x5
180# x5
225# x5
255# x3
285# x3

Strength:
Ring pushup pyramid
1-7-1

Conditioning:
4 rounds (w/ 10# vest):
10 ball slam 20#
20 walking lunges w/ 45# plate OH
30 abmat butterfly situps

Time:  9:17

Rilion Gracie BJJ practice in morning

Strength:
Deadlift 3-3-3+

150# x5
190# x5
225# x5
265# x3
300# x3
340# x5

Rilion Gracie BJJ practice in morning

Conditioning:
6 rounds:***
1:00 to complete 10 HSPU, rest remainder of 1:00
1:00 to complete 12 pullups, rest remainder of 1:00
1:00 to complete 10 box jumps 30", rest remainder of 1:00
1:00 to complete 12 KBS OH 70#, rest remainder of 1:00

***10# weight vest worn on rounds 1-4

Strength Workout 1:
Push Press 5-5-5-5-5

135# x5
155# x5
175# x5
185# x4
135# x5

Conditioning (w/ 10# vest):
21-15-9
hang squat clean 95#
burpees over bar

Time:  7:24

Cool down:  3x1:00 plank hold transitioning from elbows to toes (:30 rest between planks)

Strength Workout 2:
Squat 3-3-3+

120# x5
150# x5
180# x5
210# x3
240# x3
270# x5

Renzo Gracie BJJ Seminar in evening

Conditioning:
"THE CHIEF"
5 rounds:
--3 min AMRAP
-----3 power cleans 135#
-----6 pushups
-----9 squats
--1:00 rest

Results:  22 rounds completed in 5 x 3:00 rounds

Strength:
Deadlift 5-5-5+

150# x5
190# x5
225# x5
245# x5
285# x5
320# x5

Strength:
Dead hang pullups 2-2-2-2-2-2-2-2-2-2

0# x2
26# x2
35# x2
44# x2
53# x2
70# x2
80# x2
53# x2
53# x2
0# x2

Conditioning:
"JT"
21-15-9
HSPU
Ring dips
pushups

Time:  10:28

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning (w/ 10# weight vest):
AMRAP in 20:00 of:
1 bar complex** 115#
*5 burpees every time bar is put down

**1 bar complex = 1 deadlift, 1 hang power clean, 1 front squat, 1 push press

Results:  40 bar complex (& 45 burpees) completed in 20:00

Rilion Gracie BJJ practice in morning

Strength:
Squat 5-5-5+

120# x5
150# x5
180# x5
195# x5
225# x5
255# x5

2 rounds (no breaks):
20 HR pushups
7 c2b dead hang pullups

Conditioning:
10 rounds:
Sprint 1:00 on airdyne
Rest 1:05

Results (calories per round):  38, 32, 24, 23, 26, 23, 23, 25, 26, 27

CrossFit Central Houston Partner Throwdown
Partnered w/ Alex Poole

Workout 1 (8:00 cutoff):
Row 1000m as a team
Then, find 3rm deadlift

Results:  375# x3 for me, 405# x3 for Alex
1st place finish

3:00 rest

Workout 2 (6:00 cutoff):
50 burpees as a team - 1 partner burpees while other partner seal walks
Then, max reps DB snatch, alternating hands each rep, 50#

Results:  75 reps
1st place finish

3:00 rest

Workout 3 (4:00 cutoff):
400m shuttle run as a team
Then, max reps 21 wall ball 20#; 15 hr pushups, 9 abmat butterfly situps

Results:  95 reps
4th place finish

Overall results:  2nd place finish

BamBam BJJ practice in evening

Conditioning:
"KELLY"
5 rounds:
Run 400m
30 wall ball 20#
30 box jumps 24"

Time:  30:45

Rilion Gracie BJJ practice in morning

Strength:
5 rounds:
1 press
2 push press
3 push jerk

Results:  95#, 115#, 125#, 135#, 155#

Conditioning:
EMOM for 18:00
---at 0:00 do 10 c2b pullups
--at 1:00 do 15 deficit pushups on dumbbells
--at 2:00 do 10 g2oh w/ 45# plate
--rest for remainder of each minute and repeat sequence until clock runs out at 18:00

Rilion Gracie BJJ practice in morning

Conditioning:
Run 1mi

Time:  6:50

Cool down:  100 hollow rocks

Rilion Gracie BJJ practice in morning

Strength:
CROSSFIT TOTAL

Press
155# x1
165# x0
165# x0

Squat
315# x1
350# x0
340# x0

Deadlift
405# x1
430# x0
425# x1

Total score:  895

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Strength:
EMOM for 10:00 1 snatch
EMOM for 10:00 1 clean & jerk

Results:
Snatch:  75#, 75#, 75#, 95#, 125#, 125#, 155#, 95#, 95#
Clean & Jerk:  125#, 125#, 125#, 155#, 155#, 155#, 185#, 185#, 185#, 185#

Conditioning:
Run 400m
25 burpees
100 double unders
25 burpees
Run 400m

Time:  8:18

Conditioning:
50 butterfly abmat situps
21-15-9
--wall ball 20#
--KBS OH 53#
Run 600m

Time:  8:47

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
"FILTHY FIFTY" (out of order)
50 good mornings
50 wall ball 20#
50 box jumps 20"
50 jumping pullups
50 KBS OH 35#
50 walking lunges
50 k2e
50 push press 45#
50 burpees
50 double unders

Time:  29:27

Strength:
3 rounds:
Squat
245# x5
10 dead hang pullups (1sec pause at top and bottom)

Conditioning:
"BASELINE"
Row 500m
40 squats
30 abmat butterfly situps
20 pushups
10 pullups

Time:  4:05

Jog 2mi on beach (slow)

Time:  21:29.6

Strength:
Bench 3-3-3-3-3

185# x3
195# x3
205# x3
215# x3
225# x3

Conditioning:
EMOM for 15:00
1 power clean 170#
1 rope climb 20'

Strength:
Squat 5-3-2-2-2-2

225# x5
245# x3
275# x2
305# x2
225# x2
225# x2

Conditioning:
AMRAP in 10:00 of:
8 wall ball 20#
8 burpees
8 push press 95#

Results:  6 rounds + 2 wall ball completed in 8:00

Conditioning:
"DIANE"
21-15-9
Deadlift 225#
HSPU

Time:  6:20

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
15-12-9 (run 200m after each round)
HR clapping pushups
Hang power clean 135#
ring rows parallel to ground

Time:  9:24

Cool down:  Plank hold 2:00

Conditioning:
5 rounds:
20 db hang squat cleans 2x50#
30 double unders
sprint a full gasser

Time:  24:02

Conditioning:
5 rounds:
5 deadlift 275#
10 burpees

Time:  5:14

Cool down:  72 Russian twists w/ 26# kb

Rilion Gracie BJJ practice in morning

Strength:
400m uneven farmer's walk (50# db overhead; 70# kb at side)

Conditioning:
Row 2000m

Time:  7:48.4

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
Power clean & jerk

135# x3
165# x1
185# x1
215# x1

Conditioning:
"GRACE"
30 C&J 135#

Time:  3:42

Rilion Gracie BJJ practice in morning

Conditioning:
4 rounds:
3:00 running clock:
--Row 500m
--max effort box jumps 24" w/ remaining time
Rest 6:00

Results:  23+23+23+24 = 93 box jumps

Rilion Gracie BJJ practice in morning

Conditioning:
3 rounds:
Run 400m
30 lunges w/ 2x50# db in farmer's walk position
20 "poor man's bench press" on medball 2x50# db
10 pullups

Time:  22:11

BamBam BJJ practice in evening

Strength:
Push Press 3-3-3-3-3

145# x3
155# x3
165# x3
185# x3
205# x2

Conditioning:
21-15-9
OHS 95#
burpees

Time:  6:10

Rilion Gracie BJJ practice in morning

Strength:
Squat Clean
155# x1
185# x1
205# x1
255# x0
255# x0
225# x1
255# x1

Conditioning:
Tabata KBS OH 53#
Tabata box jumps 24"
Tabata t2b

Results:  73+50+50 reps = 173 reps total

BamBam BJJ practice in evening

Strength (@ altitude @ CrossFit Avalanche):
Hang Squat Clean:
135# x3
155# x1
165# x1
185# x1
205# x1
225# x0
225# x1

Conditioning (@ altitude @ CrossFit Avalanche):
AMRAP in 15:00 of:
4 hang power cleans 155#
6 hand release pushups
8 k2e

Results:  8 rounds completed in 15:00

Hill run 2mi @ altitude (North Tahoe, CA)

Time:  17:29.2

Conditioning:
Push Jerk (155#):  10-9-8-7-65-4-3-2-1
Pullups:  2-4-6-8-10-12-14-16-18-20
**clean the weight for the push jerk, not taken from a rack

Time:  22:13

BamBam BJJ practice in morning

Conditioning:
Front Squats 185#:  10-9-8-7-6-5-4-3-2-1
Double unders:  10-20-30-40-50-60-70-80-90-100
***front squats are not off the rack so must clean the bar

Time:  32:50

Conditioning:
AMRAP in 20:00 of:
7 power cleans 135#
7 box jump burpees 24"
Run 200m

Results:  7 rounds + 2 power cleans completed in 20:00

Rilion Gracie BJJ practice in morning

Conditioning:
5 rounds:
Row 500m
rest as needed
Max reps KBS OH 53#
rest as needed
Max reps pullups

Results:  1:44-35-15; 1:54-25-10; 1:56-25-10; 1:55-25-13; 2:00-25-12

BamBam BJJ practice in evening

Conditioning:
Run 400m
30 back squats 135#
Run 400m
20 back squats 135#
Run 400m
10 back squats 135#

Time:  10:19

Run 2mi

Time:  15:34.0

BamBam BJJ practice in evening

Conditioning:
"FRAN"
21-15-9
Thrusters 95#
Pullups

Time:  5:08

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
21-18-15-12-9-6-3
Box jumps 24"
Double unders
Abmat butterfly situps
Power cleans 135#

Time:  24:02

Strength:
Press 3-3-3+

60# x5
75# x5
90# x5
105# x3
120# x3
135# x3

Strength:
Front Squat 3-3-3-3-3-3-3
Each set immediately followed by max effort dead hang chin-ups

Results:
205# x3 / 13 chin-ups
205# x3 / 8 chin-ups
225# x3 / 6 chin-ups
235# x3 / 6 chin-ups
245# x3 / 7 chin-ups
255# x3 / 6 chin-ups
275# x3 / 6 chin-ups

Conditioning:
AMRAP in 7:00 of:
10 burpees
10 t2b

Results:  4 rounds & 1 burpee completed in 7:00

Rilion  Gracie BJJ practice in morning

BamBam BJJ practice in evening

Strength:
Squat 3-3-3+

125# x5
160# x5
190# x5
220# x3
255# x3
285# x3

Strength:
Deadlift 5-5-5+

155# x5
195# x5
230# x5
250# x5
290# x5
330# x5

Bench 5-5-5+
95# x5
120# x5
140# x5
155# x5
180# x5
200# x5

Conditioning:
5 rounds:
Row 250m
10 burpees
5 deadlifts 250#
Rest 4:00+

Results:  1:28; 1:29; 1:33; 1:44; 1:50


BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
Press 5-5-5+

60# x5
75# x5
90# x5
95# x5
110# x5
125# x5

Strength workout 1:
Pushup pyramid 1-10 w/ 2 air squats between sets
(eg. 1 pushup, 2 squats, 2 pushups, 2 squats, ...)

Conditioning:
5 rounds:
2:00 to complete 3 hang cleans, 6 push jerks, 9 front squats @ 135#, followed by as many burpees as possible for remainder of 2:00
2:00 rest

Results:  23+21+18+12+5 = 79 burpees total

Strength workout 2:
Squat 5-5-5+

125# x5
160# x5
190# x5
205# x5
240# x5
270# x5

Rilion Gracie BJJ practice in morning

Strength workout 1:
EMOM for 5:00
1 power clean & 1 hang clean @ 175#

Conditioning:
"GRACE"
30 C&J @ 135#

Time:  3:45

Strength workout 2:
Bench 5-3-1+

90# x5
115# x5
140# x5
175# x5
195# x3
220# x6

Strength:
Deadlift 5-3-1+

150# x5
190# x5
225# x5
285# x5
320# x3
360# x6

Strength:
Find 1rm of weighted 1:00 plank

35# x1:00
50# x1:00
75# x1:00
90# x1:00

Conditioning:
Death by thrusters (1 thruster at minute 1; 2 thrusters at minute 2; 3 thrusters at minute 3; ...)

12 thrusters completed at minute 12

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
"HELEN"
3 rounds:
Run 400m
21 KBS 53#
12 pullups

Time:  9:16

Strength:
EMOM for 8:00:
3 deadlifts at 310#

BamBam BJJ practice in evening

Strength:
Press 5-3-1+

55# x5
70# x5
85# x5
105# x5
120# x3
135# x6

Conditioning:
5 rounds:
15 db thrusters 2x40#
15 t2b
15 box jumps 24"

Time:  16:34

Strength:
Squat 5-3-1+

120# x5
155# x5
185# x5
230# x5
260# x3
290# x6

Run 3mi in VFF

Time:  25:50.6

Strength:
Bench 3-3-3+

90# x5
115# x5
140# x5
160# x3
185# x3
210# x8

Conditioning:
50 deadlift 165#
Run 600m
50 burpees
Run 600m
50 KBS OH 53#
Run 600m

Time:  18:50

Strength:
Deadlift 3-3-3+

150# x5
190# x5
225# x5
265# x3
300# x3
340# x8

BamBam BJJ practice in evening

Strength:
Press 3-3-3+

55# x5
70# x5
85# x5
100# x3
115# x3
130# x8

Strength Workout 1:
work up to a 3-5 rep max on KB TGU

70# x10 (5 each side)

Conditioning:
21-15-9
HSPU
Pullups

Time:  5:31

Rilion Gracie BJJ practice in morning

Strength Workout 2:
Squat 3-3-3+

120# x5
155# x5
185# x5
215# x3
245# x3
275# x8

Strength:
Bench 5-5-5+

90# x5
115# x5
140# x5
150# x5
175# x5
195# x10

Strength:
Deadlift 5-5-5+

150# x5
190# x5
225# x5
245# x5
285# x5
320# x10

Strength:
4 rounds:
Power clean 1-1-1-1 (10 seconds between each rep, 2-3 minutes between each round)

165# x4
185# x4
205# x4
215# x4

Conditioning:
AMRAP in 10:00 of:
5 hang cleans 155#
15 situps

Results:  8 rounds + 5 hang cleans completed in 10:00

Strength:
5 rounds:
3 shoulder press, 5 push press, 7 push jerk

95# x15
105# x15
115# x15
125# x15
135# x0

Conditioning:
"BASELINE"
Row 500m
40 squats
30 abmat butterfly situps
20 pushups
10 pullups

Time:  4:13

Strength:
Press 5-5-5

55# x5
70# x5
85# x5
90# x5
105# x5
120# x10

Strength workout 1:
Front squat 10-8-6-4-2

155# x10
185# x8
215# x6
245# x4
275# x2

Conditioning:
AMRAP in 6:00 of:
1 pike pushup
1 pistol
1 abmat butterfly situp
2 pike pushups
2 pistols
2 abmat butterfly situps
...continue increasing each set by 1 rep of each exercise

Results:  145 total reps (9 of everything + 10 piked pushups)

Strength workout 2:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x10

Strength Workout 1:
Front Squat 10-8-6-4-2

155# x10
185# x8
215# x6
245# x4
275# x2

Conditioning:
AMRAP in 6:00 of:
1 pike pushup, 1 pistol, 1 abmat butterfly situp
2 pike pushups, 2 pistols, 2 abmat butterfly situps
...

Results:  145 reps completed in 6:00

Strength Workout 2:
Squat 5-5-5+

120# x5
155# x5
185# x5
200# x5
230# x5
260# x10

Conditioning:
50 box jumps 20"
5 rope climbs
50 KBS OH 53#
50 butterfly abmat situps
50 DB hang power cleans 2x40#
800m run
50 good mornings (unweighted)

Time:  18:30

Rilion Gracie BJJ practice in morning

Conditioning:
"JACKIE"

Row 1000m
50 thrusters 45#
30 pullups

Time:  8:48

Cool down:  35 parallette pass throughs

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
Tabata WTF:

Full tabata of:
Row for calories
HR pushups
Jumping lunges
Ring rows
Situps w/ feet anchored

Results:  64+67+108+69+103 = 411 total reps

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

55# x5
70# x5
80# x5

Conditioning:
Bear complex (1 squat clean, 1 front squat, 1 push press, 1 back squat, 1 push press)
3-3-3-3-3-3-3
***do not put bar on floor or rest with bar on ground

135# x3
145# x3
155# x3
165# x3
175# x3
185# x3
200# x1

Rilion Gracie BJJ practice in morning

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

120# x5
150# x5
180# x5

Strength:
Bench 5-3-1+

90# x5
115# x5
135# x5
170# x5
195# x3
215# x6

Conditioning:
"FIGHT GONE BAD"
3 rounds w/ 1:00 rest between rounds:
1:00 max reps SDHP 70#
1:00 max reps box jumps 20"
1:00 max reps push press 75#
1:00 max reps row for calories
1:00 max reps wall ball 20# to 10' target

Results:  291 reps completed

Strength:
Deadlift 5-3-1+

145# x5
185# x5
220# x5
275# x5
310# x3
350# x6

Conditioning:
5 rounds:
15 OHS 95#
12 box jumps 24"
9 HSPU

Time:  15:28

Strength workout 1:
Dead hang pullups 3-3-3-3-3-3-3

0# x3
25# x3
35# x3
45# x3
60# x3
70# x3
70# x2

Conditioning:
Max reps 40# DB snatch in 6:00 w/ 5 burpees at top of every minute

Results:  102 DB snatches @ 40# (& 30 burpees) in 6:00

Cool down:  tabata bicycle kicks (knees to elbows)

Strength workout 2:
Press 5-3-1+

55# x5
70# x5
80# x5
105# x5
115# x3
130# x6

BamBam BJJ practice in evening

Strength workout 1:
work up to bench press 1rm

45# x10
135# x8
185# x6
225# x1
255# x1
275# x0
265# x0

Conditioning:
AMRAP in 10:00 of:
5 DB burpees 2x30#
10 KBS OH 53#
Sprint full gasser

Results:  5 rounds & 1/2 gasser completed in 10:00

Rilion Gracie BJJ practice in morning

Strength workout 2:
Squat 5-3-1+

120# x5
150# x5
180# x5
225# x5
255# x3
285# x6

Strength:
Bench 3-3-3+

90# x5
115# x5
135# x5
160# x3
180# x3
205# x8

Rilion Gracie BJJ practice in morning

Conditioning:
3 rounds:
30 walking lunges w/ 2x40# dumbbells
50 air squats
25 good mornings unweighted

Time:  12:37

Cool down:  1:00 plank, :30 rest, 1:00 side plank, :30 rest, 1:00 side plank

Rilion Gracie BJJ practice in morning

Strength:
Deadlift 3-3-3+

145# x5
185# x5
220# x5
255# x3
295# x3
330# x8

Conditioning:
3 rounds:
5 squat cleans 185#
10 wall ball 20#
15 pullups

Time:  9:31

Cool down:  3 rounds: 30 sec hollow rock/30 sec abmat butterfly situps/30 sec rest

BamBam BJJ practice in evening

Strength:
Press 3-3-3+

55# x5
70# x5
80# x5
95# x3
110# x3
125# x8

Conditioning:
10 shoulder press 115#
15 OHS 115#
20 front squat 115#
25 push press 115#
30 push jerk 115#
35 back squat 115#

Time:  13:51

Rilion Gracie BJJ practice in morning

Strength:
Squat 3-3-3+

120# x5
150# x5
180# x5
210# x3
240# x3
270# x8

Strength:
Bench 5-5-5+

90# x5
115# x5
135# x5
145# x5
170# x5
195# x10

Strength workout 1:
Dead hang pullup ladder
1-10-1

Conditioning:
"RANDY"
75 power snatches 75#

Results:  7:46

Rilion Gracie BJJ practice in morning

Strength workout 2:
Deadlift 5-5-5+

145# x5
185# x5
220# x5
240# x5
275# x5
310# x10

Conditioning:
Front Squat
1-10-1-20-1-30

Results:
205# x1; 155# x10
225# x1; 155# x20
275# x1; 155# x24, 135# x6

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
10 rounds:
100m sprint
:90 rest

Strength:
Press 5-5-5+

55# x5
70# x5
80# x5
90# x5
105# x5
115# x10

Strength:
Squat 5-5-5+

120# x5
150# x5
180# x5
195# x5
225# x5
255# x10

Conditioning:
CROSSFIT OPEN 13.5

AMRAP in 4:00 of:
15 thrusters 95#
15 c2b pullups

Results:  70 reps completed in 4:00

Strength:
CROSSFIT TOTAL

Press:
155# x1
165# x0
160# x1

Squat:
275# x1
315# x1
335# x1

Deadlift:
315# x1
415# x1
***ran out of room on bar

Total score:  910

Cool down:
Max reps OH KBS 70# in 2:00
Results:  38 KBS

BamBam BJJ practice in evening

Conditioning:
As many 15' rope climbs and pushups as possible in 30:00

Results:  25 rope climbs and 185 pushups

SMAA BJJ practice in evening

Conditioning:
CROSSFIT OPEN 13.4

AMRAP in 7:00 of:
3 C&J 135#
3 t2b
6 C&J 135#
6 t2b
... going up by 3 each round

Results:  65 reps completed (12+12 & 5 C&J)

Strength:
Back Squat 5-5-5-5-5

175# x5
205# x5
235# x5
265# x5
295# x5

Conditioning:
50 abmat situps

Results:  1:07

Death by box jump burpees 24"

Results:  12 + 11 of 13

50 v-ups

Results:  :48

BamBam BJJ practice in evening

Conditioning:
Running clock:
at 0:00 mark:
--3 rounds:
-----10 power snatch 95#
-----10 ring dips
at 10:00 mark:
--3 rounds:
-----10 thrusters 95#
-----30 double unders
at 20:00 mark:
--3 rounds:
-----10 t2b
-----10 hr pushups

Results:  3:19; 3:53; 2:24

Conditioning:
CROSSFIT OPEN 13.3

AMRAP in 12:00 of:
150 wall ball 20#
90 double unders
30 muscle ups

Results:  241 reps completed (150 wall ball + 90 double under + 1 muscle up) in 12:00

Rilion Gracie BJJ practice in morning

Conditioning:
15 sandbag getups 80#
30 lateral burpees over parallette
15 sandbag getups 80#

Time:  4:52

Cool down:
1:00 planks (moving from elbows to hands and back down)
1:00 v-situps
1:00 in-and-out's

Strength:
Push Press 3-3-3-3-3

135# x3
155# x3
175# x3
185# x3
210# x0

Conditioning w/ 10# vest
AMRAP in 12:00 of:

8 ring dips
25 double unders
12 overhead lunges 95#

Results:  5 rounds & 28 reps completed in 12:00

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN 13.2

AMRAP in 17:00 of:
5 shoulders to overhead 115#
10 deadlifts 115#
15 box jumps 24"

Results:  6 rounds + 26 reps (206 reps total)

Rilion Gracie BJJ practice in morning

Conditioning:
AMRAP in 10:00 of
Run 100m
5 deadlifts 185#

Results:  12 rounds and 1 deadlift completed in 10:00

Cool down:
:45 bottom-of-squat hold; 1:00 plank; :45 bottom-of-squat hold

BamBam BJJ practice in evening

Strength:
Squat 5-5-5-5-5

155# x5
185# x5
215# x5
245# x5
275# x5

Conditioning:
21-15-9
Power clean 135#
HSPU

Time:  9:17

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN 13.1

17:00 cutoff:
40 burpees
30 snatch 75#
30 burpees
30 snatch 135#
...

Results:  116 reps completed (completed 16 snatches at 135#)

Conditioning:
8 rounds:

Run 400m
3:00 rest
***burpee penalty during 3:00 rest = number of seconds over or under time for 1st sprint

Results:  1:08, 1:10, 1:12, 1:15, 1:16, 1:15, 1:15, 1:14 (total elapsed time:  30:45)

Bam Bam BJJ practice in evening

Strength:
Press 5-5-5

60# x5
75# x5
90# x5
95# x5
110# x5
125# x5

Strength workout 1:
Dips w/ 10# vest
1-2-3-4-5-6-7-6-5-4-3-2-1

Conditioning w/ 10# vest:
1:00 AMRAP air squats
5:00 AMRAP 10 up/downs w/ 2x40???#
1:00 AMRAP air squats

Results:  52 squats / 2 rounds + .5 gasser / 34 squats

Rilion Gracie BJJ practice in evening

Strength:
Squat 5-5-5

110# x5
135# x5
165# x5
175# x5
205# x5
230# x5

Strength workout 1:
20:00 to work to a 3rm DB TGU (3 reps on each arm)

30# x3
40# x3
50# x3
70# x3
70# x4

Conditioning (w/ 10# vest):
AMRAP in 8:00 of:
10 db hang split clean 2x50#
10 ring pushups

Results:  5 rounds + 4 hang split cleans in 8:00

Rilion Gracie BJJ practice in morning

Strength workout 2 (de-load):
Bench

90# x5
115# x5
140# x5

Strength (de-load):
Deadlift

140# x5
180# x5
215# x5

BamBam BJJ practice in evening

Strength (de-load):
Press

55# x5
70# x5
85# x5

Conditioning:
7 rounds:
1 clean 165#
7 front squats 165#
7 c2b pullups

Time:  10:44

Cool down:  30 parallette pass throughs

Strength (de-load):
Squat

105# x5
135# x5
160# x5

Run 3mi in VFF

Time:  22:06.00

Conditioning:
"LYNNE"
5 rounds, not for time:
max reps bodyweight bench (155#)
max reps pullups

Results:  18/27, 11/18/, 8/16, 7/15, 7/17

Rilion Gracie BJJ practice in morning

Strength:
Bench 5-3-1+

90# x5
115# x5
140# x5
175# x5
195# x3
220# x1

Strength:
Deadlift 5-3-1+

140# x5
180# x5
215# x5
270# x5
305# x3
340# x2

Conditioning:
"DT"*
5 rounds:
12 deadlift 115#
9 hang clean 115#
6 push press 115#

Time:  12:24

*prescribed weight is 155# - 1st round completed at 155#, 2nd round at 135#, last 3 rounds at 115#

Rilion Gracie BJJ practice in morning

Strength:
Press 5-3-1+

55# x5
70# x5
85# x5
105# x5
120# x3
135# x5

BamBam BJJ practice in evening

Strength:
Squat 5-3-1+

105# x5
135# x5
160# x5
200# x5
225# x3
255# x5

Conditioning:
AMRAP in 5:00:
Squat clean to overhead 165#

Results:  15 reps in 5:00

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength:
Bench 3-3-3

90# x5
115# x5
140# x5
160# x3
185# x3
210# x3

Strength:
Deadlift 3-3-3

140# x5
180# x5
215# x5
250# x3
285# x3
320# x3

Conditioning:
Tabata burpees onto 45# plate
Run 200m
Tabata db push press 2x30#
Run 200m
Tabata t2b
Run 200m
Tabata hand release pushups
Run 200m

Results:  63 burpees, 93 push press, 52 t2b, 60 hr pushups

Rilion Gracie BJJ practice in morning

Strength:
Press 3-3-3

55# x5
70# x5
85# x5
100# x3
115# x3
130# x3

BamBam BJJ practice in evening

Conditioning:
"LOREDO"
6 rounds:
24 squats
24 pushups
24 walking lunges
run 400m

Time:  23:20

Strength:
Squat 3-3-3

105# x5
135# x5
160# x5
185# x3
215# x3
240# x3

Conditioning:
5 rounds (w/ :60 rest between):
20 wall ball
15 c2b pullups
run 200m

Time:  18:46

Strength:
Bench 5-5-5

90# x5
115# x5
140# x5
150# x5
175# x5
195# x5

Strength:
Deadlift 5-5-5

140# x5
180# x5
215# x5
230# x5
270# x5
305# x5

Conditioning:
AMRAP in 20:00 of:
Run 200m
2 man makers*
Run 200m
4 man makers
Run 200m
6 man makers
Run 200m
8 man makers
...

Results:  44 man makers completed

Rilion Gracie BJJ practice in morning

Strength:
Press 5-5-5

55# x5
70# x5
85# x5
90# x5
105# x5
120# x5

BamBam BJJ practice in evening

Conditioning:
"DIANE"
21-15-9
Deadlift 225#
HSPU

Time:  7:42

Cool down:
Tabata abmat butterfly situps
Results:  108 total situps

Strength:
Squat 5-5-5

105# x5
135# x5
160# x5
175# x5
200# x5
225# x5

Rilion Gracie BJJ practice in morning

Conditioning:
50 double unders
50 burpees
50 wall ball 20#
50 pvc good mornings
50 push press 45#
50 k2e
50 lunges
50 KBS OH 35#
50 jumping pullups
50 box jumps 24"

Time:  25:44

BamBam BJJ practice in evening

Conditioning:
"FRAN"
21-15-9
thrusters 95#
pullups

Time:  5:16

Rilion Gracie BJJ practice in morning

Run 3mi in VFF

Time:  22:46

Conditioning:
100 KBS OH 53#
400m run/walk w/ 53# KB overhead

Time:  12:55

Cool down:  accumulate 3:00 in L-sit hanging from pullup bar

Rilion Gracie BJJ practice in morning

Conditioning:
5 rounds:
run 600m
15 squat clean thrusters 95#

Time:  28.33

BamBam BJJ practice in evening

Conditioning:
"BASELINE"
Row 500m
40 squats
30 situps
20 pushups
10 pullups

Time:  4:30

Run 2mi in VFF

Time:  14:44.2

Conditioning:
partner workout w/ Charles Brodsky
2:00 at each station, complete circuit 2x
while 1 partner does 5 reps, other partner does max effort work

5 kbs oh 70# / max effort abmat butterfly situps
5 db thrusters 2x45# / max effort parallette jump overs
5 box jumps 30" / max effort pushups

Results:  385 reps of max effort work in 12:00

Strength:
Pullup 3-3-3-3-3

35# x3
44# x3
44# x3
53# x3
73# x2

Conditioning:
70 burpees
60 abmat butterfly situps
50 kbs oh 53#
40 pullups
30 HSPU

Time:  18:28

Conditioning:
12 rounds:
Out & back carry 140# atlas stone (44' each way, 88' round trip)

Results:  1056' carry of 140# atlas stone

Cool down:
3 rounds:
20 GHD situps
20 GHD back extensions

BamBam BJJ practice in evening

Run 2mi

Time:  15:21

Conditioning:
5 rounds:
10 t2b
10 power snatch 115#
10 wall ball 20#

Time:  18:04

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Conditioning:
"HELEN"
3 rounds:
Run 400m
21 KBS (OH) 53#
12 pullups

Time:  9:54

Rilion Gracie BJJ practice in morning

Conditioning:
30-20-10 thrusters 95#
10-20-30 ring rows w/ feet elevated
10-20-30 hand release pushups

Time:  16:53

Conditioning:
7 deadlifts 275#
30 squats
7 HSPU
7 deadlifts 275#
30 squats
7 HSPU
3 deadlifts 275#, 4 deadlifts 225#
30 squats
7 HSPU
7 deadlifts 225#
30 squats
7 HSPU
7 deadlifts 225#
30 squats
7 HSPU

Time:  16:12

Strength:
Press
5-5-5+

WU (x5):  55# - 70# - 85#
90# x5
105# x5
120# x8