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