Rilion Gracie BJJ practice in morning

Houston Muay Thai in morning

Houston Muay Thai in morning

Strength:
Squat:  build to a heavy triple in 15:00 then 5:00 to do 2x max reps @ 80%

315# x3
250# x7
250# x5

Conditioning:

workout 1 (6:00 cutoff):
3 rounds:
20 Russian KBS 70#
10 box jumps 30"
**then immediately begin
workout 2 (6:00 cutoff):
3 rounds:
40 double unders
20 goblet reverse db lunge 55#

Results:  workout 1 = 4:29; workout 2 = DNF (2 rounds completed at cutoff)

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Conditioning:
"OPEN 11.4"

AMRAP in 10:00 of:
60 bar facing burpees
30 OHS 120#
10 muscle ups

Results:  90 reps (no muscle ups)

Houston Muay Thai in morning

Strength:
1 press complex*
7 c2b dead hang pullups after each complex

*complex = push press, push jerk, split jerk

135#, 7 pullups, 165#, 7 pullups, 185#, 7 pullups, 205#, 7 pullups

Conditioning:
AMRAP in 9:00 of:

3 hang power cleans 135#
3 shoulders to overhead 135#
3 burpees over bar
6...
6...
6...
9...
...

Results:  finished round of 9s + 10 hang power cleans = 64 reps

Strength:
Squat 3-3-3-3-3

225# x3
270# x3
290# x3
310# x3
330# x3

Conditioning:
AMRAP in 15:00 of:

10 t2b
15 burpees
40 double unders

Results:  5 rounds + 15 reps (10 t2b + 5 burpees) completed in 15:00

Conditioning:
"HELEN"

3 rounds:
Run 400m
21 KBS OH 53#
12 pullups

Time:  10:38

Conditioning:
5 rounds:

Run 800m
9 muscle ups

Time:  41:06

Conditioning:
5 rounds:

Run 400m
21 deadlifts 185#

Time:  21:48

Strength:
Build up to a heavy hang power clean

Results:  215# x1

Conditioning:
"NASTY GIRLS"

3 rounds:
50 air squats
7 muscle ups
10 hang power cleans 135#

Time:  16:28

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

195# x5
215# x5
235# x5
255# x5
275# x5

Conditioning:
Sled drag

140# x100m
140# x100m
180# x100m