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