Tuesday 1/31/17

1.
Conditioning: 
6 Rounds
25 Calorie Assault bike
Rest 2:00 b/t rounds
1:05, 1:08, 1:07, 1:07, 1:08, 1:07
Total time 16:42

Assault bike 400-900 watts 

2.
Strength:
Every minute on the minute for 8 minutes 
4 Deadlifts, 315#
315# x4 Reps x8 Sets (EMOM) 

No belt 

3.
Conditioning:
Every minute on the minute for 20 minutes (10 Rounds) 
Minute 1: Ski Erg for max calories 
Minute 2: 15 Back squats, 95# 
Complete, 187 Calories + 150 Reps (337 Reps) 

Ski Erg 1100-1200 cal/hr pace (18+ cal/min) 
Back squats unbroken (:40-:46/15 reps) 

4.
Conditioning:
5 Rounds
20 Push-ups 
20 GHD sit-ups 
7:24

Push-ups unbroken 
GHD sit-ups unbroken 

5.
Conditioning/Skill:
60-Minute BJJ Class
-Warmup, jogging, shuffling, shrimping, pummeling, etc.
-Drilling an escape from side control to close guard and drilling the finish of a rear naked choke
-8x :50 Rounds of sparring, starting from the back with a seatbelt

Monday 1/30/17

1.
Warmup:
3 Rounds
20 Walking lunges 
20 Push-ups 
40 Double unders 
4:23

+
Mobility / Light stretching 
Complete 

2.
Strength:
Back squat 
Every 2:30
5x5 at 250# (+5# from last week)
250# x5 Reps x5 Sets

No belt 
(Week 8 of 5x5 cycle) 

Workouts 3, 4 & 5 with a running clock...

@0:00,
3.
Conditioning:
AMRAP 20 minutes 
12 Calorie Assault bike
12 Kettlebell snatches, 53#, alternate arms by round 
12 Rounds + 7 Reps (295 Reps) 

Assault bike 345-600 watts (:33-:53/12 cals) 
Kettlebell snatches unbroken 

@30:00,
4.
Conditioning:
5 Rounds 
20 Calorie Row 
20 Power cleans, 115#
15:00 Flat 

Rowing 1260-1400 cal/hr pace (:55-:58/20 cals)
Power cleans 5-5-5-3's & 1's x5 rounds 

@60:00,
5.
Conditioning:
8 Rounds
20 Calorie Ski Erg
Rest 1:00 b/t rounds
:56, :57, :57, :55, :55, :56, :57, :56
Total time 14:29 
(74:29) 

Ski Erg 1190-1600 cal/hr pace

6.
Accessory work:
Neck bridge holds
6 Rounds
:30 On, 1:00 Rest 
Completed as written 

Saturday 1/28/17

Workouts 1, 2 & 3 with a running clock...

@0:00
1.
Conditioning: 
For time
50 Calorie Assault bike
50 Kettlebell swings, 53#
50 Calorie Assault bike
50 Goblet squats, 53#
50 Calorie Assault bike
50 Kettlebell snatches, 53#
50 Calorie Assault bike 
22:08

Assault bike 316-390 watts, 3:00-3:20/50 cals
Kettlebell swings unbroken 
Goblet squats 35-15
Kettlebell snatches 20-20-5-5

@40:00
2.
Conditioning:
AMRAP 7 minutes 
20 GHD sit-ups 
20 Dumbbell thrusters, 35# dumbbells 
3 Rounds + 24 Reps (144 Reps) 

GHD sit-ups unbroken
Dumbbell thrusters 20, 12-8, 12-8, 4-cap

@60:00
3.
Conditioning:
5 Rounds for max reps
1:00 Burpees to target, just above reach 
1:00 Rest 
24 Reps, 24 Reps, 24 Reps, 24 Reps, 25 Reps
Total 121 Reps 

4.
Strength/Conditioning
5 Rounds
5 Pull-ups, strict
10 Pull-ups, kipping 
*Each round must be done unbroken 
4:32, Completed as written 

5.
Conditioning/Skill:
90-Minute BJJ class
-Warmup, jogging, shuffling, burpee broad jumps, shrimping, etc.
-Drilling two over-under passes and a Gi choke from mount 
-5x 6:00 Rounds of sparring 

Friday 1/27/17

1.
Conditioning: 
4 Rounds
50 Double unders
15 Calorie Assault bike
50 Double unders 
Rest :60 b/t rounds 
1:56, 1:51, 1:51, 1:47
Total time 10:25

Double unders 50/38-12(tripped), 50/50, 50/50, 50/50
Assault bike 390-700 watts (:41-:43/15 cals) 

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 245#
Minutes 5-8: 2 Back squats, 255#
Minutes 9-12: 1 Back squat, 265# 
Completed as written, 4x3 at 245#, 4x2 at 255#, 4x1 at 265# (EMOM) 

3.
Conditioning:
AMRAP 25 minutes 
25 Calorie Row 
20 Kettlebell snatches, 53# (10/arm) 
15 Box jump overs, 30" 
7 Rounds + 30 Reps (450 Reps) 

Rowing 1260-1400cal/hr pace (1:09-1:13/25 cals) 
Kettlebell snatches 10/10 (UB) x7+ rounds
Box jump overs fast and unbroken 

4.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, jogging, shuffling, shrimping, forward and backward rolls, etc. 
-Drilling an arm over takedown when someone grabs your collar, and getting to side control from half guard 
-3x 6:00 Rounds of sparring 

Thursday 1/26/17

1.
Conditioning:
For time 
100 Calorie Assault bike 
50 Box step ups with dumbbells, 35#/24"
25 Man makers, 35# 
17:19

Assault bike 345-500 watts, 6:15/100 cals
Box step ups with dumbbells 30-20
Man makers fast and steady pace 

2.
Conditioning/Skill:
75-Minute BJJ class
-Warmup, jogging, army crawls, shrimping, etc. 
-Drilling the Kamura from side control 
-16x :50 Rounds of sparring, starting from mount and the back/seatbelt 

Wednesday 1/25/17

1.
Conditioning: 
3 Rounds 
15 Push-ups
15 Calorie Ski Erg
15 GHD sit-ups 
6:03
+
Mobility / Light stretching 
Complete

2.
Strength/Conditioning:
Death by Power Cleans at bodyweight (150#)
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
...
And so on until failure 
10 Rounds + 7 Reps at 150# 
Total reps 62
Total time 11:00

3.
Conditioning:
Every minute on the minute for 40 minutes  (10 Rounds) 
Minute 1: Row 20 calories 
Minute 2: Ski Erg 200 meters
Minute 3: Assault bike 15 calories
Minute 4: Run 200 meters 
Completed as written, all tasks within the minute! 
Total time 39:51

Rowing 1290-1350 cal/hr pace (:53-:56/20 cals)
Ski Erg 1:55-1:57/500m pace (:45-:48/200 meters) 
Assault bike 345-600 watts (:53-:57/15 cals) 
Running :48-:51/200 meters 

4.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, jogging, burpee broad jumps, shuffling, backwards bear crawls, etc.
-Drilling escaping the opponents guard/side control and also a Gi neck choke from mount 
-10x :50 Rounds of sparring, starting from the mount position 

Tuesday 1/24/17

1.
Conditioning:
Every minute on the minute for 20 minutes 
12 Assault bike calories
:24, :28, :31, :32, :33, :37, :38, :37, :37, :37, :37, :41, :40, :39, :39, :39, :39, :41, :38, :33

Assault bike at 400-800 watts 

2.
Conditioning:
AMRAP 3 minutes 
15-12-9
Deadlifts, 185#
Bar facing burpees
Row for max calories 
1 Calorie

Rest 2 minutes...

AMRAP 3 minutes 
12-9-6
Deadlifts, 225#
Bar facing burpees
Row for max calories 
6 Calories

Rest 2 minutes...

AMRAP 3 minutes 
9-6-3
Deadlifts, 275#
Bar facing burpees
Row for max calories 
20 Calories

Rest 2 minutes...

AMRAP 3 minutes 
7-5-3
Deadlifts, 315#
Bar facing burpees 
Row for max calories 
21 Calories

Total calories 48
Total time 18:00

Deadlifts unbroken
Bar facing burpees fast and unbroken 
Rowing 1300-1400 cal/hr pace 

3.
Conditioning:
For time
100 Double unders
40 Burpees
100 Double unders
30 Burpee pull-ups 
100 Double unders
20 Burpee bar muscle ups 
12:33

Double unders 82-18 (tripped), 52-48 (tripped), 100 UB
Burpees, Burpee pull-ups, Burpee bar muscle ups all smooth and fast 

4.
Accessory work:
Weighted neck flexions
Every 3:00
3x30 
15# x30 Reps x3 Sets 

5.
Conditioning/Skill:
75-Minute BJJ Class
-Warmup, jogging, shuffling, bear crawls, shrimping, etc.
-Drilling passing the opponents guard into side control 
-4x 6:00 Rounds of sparring, worked on putting myself in mount/guard and escaping 

Monday 1/23/17

1.
Warmup:
6:00 Clock,
10 Calorie Assault bike
20 Walking Lunges
30 Double unders
3 Rounds + 24 Reps
+
Mobility / Light stretching 
Complete

2.
Strength:
Back squat 
Every 2:30
5x5 at 245# (+5# from last week) 
245# x5 Reps x5 Sets

No belt
(Week 7 of 5x5 cycle) 

3.
Conditioning:
Every minute on the minute until failure
Minute 1: 20 Calorie Row
Minute 2: 5 Pull-ups, 10 Push-ups, 15 Air squats 
Cap at 49:00 with 19 Calories on Rower
(24 Rounds + 19 Reps)
(1219 Reps) 

Rowing 1260-1400 cal/hr pace (:53-:59/20 cals)
Pull-ups unbroken
Push-ups unbroken
Air squats unbroken

4.
Accessory work:
Neck bridge holds 
6 Rounds
:30 On, 1:00 Off
Completed as written

Sunday 1/22/17

Recovery day

1.
Aerobic conditioning/flush: 
30:00 Assault bike at 60-65% effort
308 Calories / 10.6 Miles


Assault bike at 55-62 RPM's for all 30:00

Saturday 1/21/17

1.
Warmup:
6:00 Clock,
10 Calorie Ski Erg
15 Air squats 
20 Double unders 
4 Rounds + 25 Reps 
+
Mobility / Light stretching 
Complete 

2.
Strength:
10 Rounds 
Every 1:30
Alternate between, 
14 Back rack walking lunges (7/leg), 195#
10 Bench presses, 135# 
(5 Rounds of each movement) 
Completed as written, 5x14 Back rack walking lunges at 195#, 5x10 Bench presses at 135# (Every 1:30) 

Both movements all unbroken 

3.
Conditioning:
AMRAP 40 minutes 
Run 400 meters 
2 Legless rope climbs, 15'
16 Rounds + ~49 Meter Run 

Running 1:30-1:39/400 meters
Legless rope climbs :30-:50/2 Reps 

4.
Conditioning/Skill:
90-Minute BJJ class
-Warmup, jogging, shuffling, high kicks, shrimping, butterfly tosses, etc.
-Drilling various ways to pass the opponents guard and also ways to get to side control from there
-4x 6:00 Rounds of sparring, 6 submissions today along with a bunch of good fights!

Friday 1/20/17

1.
Warmup:
3 Rounds
300 Meter Ski Erg 
20 Walking lunges 
10 Air squats 
5:53
+
Mobility / Light stretching
Complete 

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 240#
Minutes 5-8: 2 Back squats, 250#
Minutes 9-12: 1 Back squat, 260#
Completed as written, 4x3 at 240#, 4x2 at 250#, 4x1 at 260# (EMOM) 

3.
Conditioning:
10 Rounds 
20 Calorie Assault bike
60 Double unders 
20 Calorie Row
Rest 1:00 b/t rounds
2:36, 2:46, 2:46, 2:44, 2:43, 2:46, 2:49, 2:49, 2:48, 2:46
Total time 36:33

Assault bike 316-850 watts (:54-1:05/20 cals) 
Double unders 1 trip up throughout the workout 
Rowing 1250-1350 cal/hr pace (:55-:58/20 cals) 

4.
Conditioning/Skill:
75-Minute BJJ class
-Warmup, jogging, shuffling, high kicks, shrimping, etc.
-Drilling ways to get into the close guard and then finishing from the close guard
-5-6 Rounds of sparring to submission (~15 minutes) 

Thursday 1/19/17

1.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, jogging, squat jumps, high kicks, shrimping, etc.
-Drilling takedowns from the opponents back and chokes from the rubber guard 
-3x 6:00 Rounds of sparring 

Wednesday 1/18/17

1.
Warmup:
5:00 Clock, 
10 Calorie Ski Erg
10 Walking lunges
10 GHD sit-ups 
10 Walking lunges
3 Rounds + 1 Rep 
+
Mobility / Light stretching 
Complete

2.
Strength:
For time
50 Power cleans at 70% of 1 rep max (140#) 
5:27

Power cleans 2-3 T&G sets, mostly fast singles 

3.
Conditioning:
15 Rounds
2:00 On, 1:00 Rest
Alternate between,
Run 400 meters + Max rep wall balls, 20#
Row 30 calories + Max rep GHD sit-ups 
Assault bike 25 calories + Max rep burpees
Run/WB: 14, 13, 14, 15, 15 (2k/71) 
Row/GHDSU: 18, 18, 17, 18, 18 (150c/89)
Bike/Burpee: 12, 12, 11, 11, 12 (125c/58)
Total time 44:00

Running 1:26-1:30/400 meters 
Wall balls unbroken 
Rowing 1:11-1:12/30 cals
GHD sit-ups unbroken 
Assault bike 1:21-1:23/25 cals
Burpees as fast as possible 

4.
Accessory work:
Every minute on the minute for 10 minutes 
10 Deficit push-ups, hands on 45# plates 
Completed as written, 100 Reps

5.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, squat jumps, glute bridge holds, shrimping, bear crawls, etc.
-Drilling ways to get out of mount (hip drive, kamura, and a few other moves) 
-1x :50 hip drive drill, 1x :30 hip drive drill

Tuesday 1/17/17

1.
Conditioning:
For time
25-20-15-10-5 Calorie Ski Erg
75-60-45-30-15 Double unders
6:51

Ski Erg 1200-1400 cal/hr pace
Double unders unbroken 

2.
Strength:
Every minute on the minute for 6 minutes 
5 Deadlifts, heavy & no belt 
Complete, 305# x5 Reps x6 Sets (EMOM) 

3.
Conditioning: 
5 Rounds 
400 Meter Run
5 Rope climbs, 15ft.
25 Calorie Assault bike 
5 Man makers, 45# dumbbells 
31:55

Running 1:30-1:40/400 meters
Rope climbs 1:15-1:20/5 reps
Assault bike 1:32-1:37/25 cals (345-400 watts)
Man makers 1:20-1:35/5 reps

4.
Conditioning:
5 Rounds
8 Strict handstand push-ups 
12 Alternating pistols
16 Pull-ups 
5:53

Strict handstand push-ups unbroken 
Alternating pistols fast and unbroken
Pull-ups unbroken x3, 12-4 x1, 10-4-2 x1

5.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, jogging, shuffling, bear crawls, push-ups, etc.
-Drilling tactics to maintain the mount position and submission via the Americana 
-4x :50 Rounds of escaping mount, and picking the opponents foot from standing position 

Monday 1/16/17

1.
Warmup:
5:00 Clock
10 Goblet squats, light KB (35#)
10 Push-ups 
30 Double unders
5 Rounds + 6 Reps 
+
Mobility / Light stretching 
Complete 

2.
Strength:
Back squat 
Every 2:30
5x5 at 240# (+5# from last week) 
240# x5 Reps x5 Sets

No belt
(Week 6 of 5x5 cycle) 

3.
Conditioning:
For time
50 Calorie Ski Erg
100 Double unders 
25 Calorie Ski Erg
100 Double unders 
50 Calorie Assault bike
25 Toes to bar
25 Calorie Assault bike
25 Toes to bar
50 Calorie Row
25 Wall balls, 20#
25 Calorie Row
25 Wall balls
800 Meter Run
25 Burpee pull-ups 
400 Meter Run
25 Burpee pull-ups 
31:41

Ski Erg 1190-1400 cal/hr pace
Double unders unbroken 
Assault bike 345-400 watts
Toes to bar 20-5 x1, 15-10 x1
Rowing 1200-1250 cal/hr pace 
Wall balls unbroken 
Running 3:50/800m, 1:40/400m
Burpee pull-ups 10 reps/min pace

4.
Accessory work:
3 Rounds (not for time)
Every 5:00
All with a 15# plate,
20 Weighted neck flexions
20 Weighted lateral neck extensions, R
20 Weighted lateral neck extensions, L
15# x20/20/20
15# x20/20/20
15# x20/20/20

+ 1 Mile Jog cool down
Complete 

Sunday 1/15/17

1.
Conditioning/Skill:
60-Minute BJJ Open Mat
- 6x 6:00 Rounds of sparring
- Drilling the Oma Plato from the de la riva hook 

Saturday 1/14/17

1.
Warmup:
5:00 Clock
10 Calorie Ski Erg
30 Double unders
10 Walking lunges 
3 Rounds + 43 Reps (I finished round 4 after time cap) 
+
Mobility / Light stretching 
Complete 

2.
Strength:
5 Rounds
Every 4:00
12 Back rack walking lunges (6/leg), 195#
8 Bench presses, 135# 
1:11, 1:08, 1:13, 1:12, 1:16
Total time 13:16

3.
Conditioning:
AMRAP 30 minutes 
Row 300 meters 
30 Hand release push-ups 
30 Kettlebell swings, 53#
30 Calorie Assault bike 
4 Rounds + 300 Meter Row + 30 HR Push-ups + 30 KB Swings + 19 Calorie Bike 

Rowing avg. pace 1:53.2/1500m (1:02-1:09/300m) 
Hand release push-ups steady and unbroken
Kettlebell swings unbroken 
Assault bike 316-420 watts (2:04-2:08/30 cals) 

4.
Conditioning:
5 Rounds
60 Double unders
5 Bar muscle ups 
5:26

Double unders 45-15 x1 (tripped up), unbroken x4 
Bar muscle ups unbroken 

5.
Conditioning/Skill:
90-Minute BJJ class
- Warmup, jogging, burpee broad jumps, army crawls, etc.
- Drilling take downs when you are in mount 
- 4x 6:00 Rounds of sparring, 2 submissions today (!!!), 1 choke and 1 arm bar from the Oma Plato

Friday 1/13/17

1.
Warmup:
5:00 Clock
10 Calorie Ski Erg
10 Walking lunges 
10 Air squats 
4 Rounds + 11 Reps 
+
Mobility / Light stretching 
Complete

2.
Strength:
Back squat
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 240#
Minutes 5-8: 2 Back squats, 250#
Minutes 9-12: 1 Back squat, 260#
Completed as written, 4x3 at 240#, 4x2 at 250#, 4x1 at 260# (EMOM) 

3.
Conditioning:
6 Rounds
1:00 Assault bike, max calories
:30 Rest 
1:00 Double unders, max reps
:30 Rest
1:00 Row, max calories
:30 Rest
1:00 Burpees, max reps
:30 Rest 
Rd #) Bike, DU, Row, Burpees
Rd 1) 22, 106, 23, 24
Rd 2) 19, 102, 24, 23
Rd 3) 19, 107, 23, 22
Rd 4) 19, 107, 23, 23
Rd 5) 19, 108, 23, 22
Rd 6) 19, 108, 23, 22
Total) 117, 638, 139, 136
Total time 35:30

Assault bike 390-700 watts
Double unders 1 trip up throughout the workout 
Rowing 1390-1600 cal/hr pace
Burpees smooth and fast 

4.
Conditioning/Skill:
80-Minute BJJ class
- Warmup, jogging, skipping, shrimping, bear crawls, etc.
- Drilling Oma Plato, what to do when Oma Plato fails, and variations of the move 
- 3x 6:00 Rounds of live sparring

Thursday 1/12/17

1.
Conditioning/Skill:
60-Minute BJJ class
- Jogging, high kicks, shrimping..etc. warmup 
- Shoulder take down drills to mount position (multiple variations) 
- One 6-Minute roll - I used the new take down I learned today and I had control for the majority of the round 

Wednesday 1/11/17

1.
Conditioning:
For time
50 Double unders
10 Power cleans, 135#
40 Double unders
8 Power cleans, 145#
30 Double unders
6 Power cleans, 155#
20 Double unders
4 Power cleans, 165#
10 Double unders
2 Power cleans, 175#
*One barbell change weights 
6:57

Double unders unbroken 
Power cleans one t&g set, mostly fast singles 

2.
Conditioning:
6 Rounds
4:00 On, 2:00 Off
20 Calorie Row
20 Wall balls, 20#
20 Calorie Airdyne bike 
AMRAP 8 Pull-ups + 8 Push-ups  
Rd 1) 2 Rounds + 11 Reps 
Rd 2) 2 Rounds + 4 Reps
Rd 3) 2 Rounds + 5 Reps
Rd 4) 2 Rounds + 4 Reps
Rd 5) 2 Rounds + 6 Reps
Rd 6) 2 Rounds + 7 Reps 
Total) 229 Reps (+Row/WB/Bike = 589 Reps) 
Total time 34:00

Rowing 1250-1500 cal/hr pace (:50-:54/20 cals) 
Wall balls unbroken 
Airdyne bike 58-65 RPM's (:50-:57/20 cals)
Pull-ups unbroken
Push-ups unbroken 

3.
Accessory work:
2 Rounds (Not for time)
50 Back extensions, bodyweight 
5:00 Hip flexor stretch (Rd 1 R, Rd 2 L) 
Completed as written (100 Reps/10:00) 

Tuesday 1/10/17

1.
Conditioning:
Running
20 Minutes of Running on Trueform at 80-85% effort
4240 Meters/20min. 

I held a fast but steady pace for the first 15 minutes and picked it up a notch for the last 5 minutes 

2.
Conditioning:
4 Rounds
10 Deadlifts, 315#
25 GHD sit-ups 
6:23

Deadlifts 10, 10, 8-2, 10
GHD sit-ups fast and unbroken 

3.
Conditioning:
AMRAP 20 minutes 
9 Calorie Assault bike
7 Bar facing burpees
5 Power cleans, 115# 
3 Bar muscle ups 
10 Rounds even (240 Reps)

Assault bike 331-450 watts, :30-:41/9 cals
Bar facing burpees fast and steady 
Power cleans fast singles
Bar muscle ups unbroken 

4.
Accessory work:
4 Rounds (not for time)
All with 10# plate,
15 Weighted neck extensions
15 Weighted lateral neck extensions, L
15 Weighted lateral neck extensions, R
Completed as written (60/60/60 Reps) 

Monday 1/9/17

1.
Conditioning:
Rowing intervals 
For time 
Row 50 Calories
Rest 2:00 
x2
Row 40 Calories
Rest 1:30
x2
Row 30 Calories
Rest 1:00
x2
Row 20 Calories
Rest :30
x2
2:01, 2:13, 1:43, 1:45, 1:15, 1:16, :50, :48
Total time 21:21
Total calories 280 

2.
Strength:
Back squat
Every 2:30
5x5 at 235# (+5# from last week) 
235# x5 Reps x5 Sets 

No belt
(Week 5 of 5x5 cycle)

3.
Conditioning:
"Riley"
For time
Run 1.5 miles (on Trueform)
150 Burpees
Run 1.5 miles 
33:44

Running (Trueform) 10:57, 11:40/1.5 miles
Burpees 10:00/150 Reps 

4.
Accessory work:
Every minute on the minute for 10 minutes (5 Rounds) 
Odd minutes: 15 Deficit push-ups, hands on 45# plates 
Even minutes: 10 Strict pull-ups, supinated grip 
Completed as written (75/50 Reps) 

Saturday 1/7/17

1.
Warmup:
3 Rounds (not for time)
40 Air squats 
30 Calorie Airdyne bike
20 Back extensions 
+
Mobility / light stretching 
Complete

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 235#
Minutes 5-8: 2 Back squats, 245#
Minute 9-12: 1 Back squat, 255# 
Complete, 4x3 at 235#, 4x2 at 245#, 4x1 at 255# (EMOM) 

3.
Conditioning:
6 Rounds
4:00 On/2:00 Rest
30 Calorie Row
20 Calorie Assault bike
Run on Trueform for max distance 
Rd#) Row, Bike, Run
Rd1) 1:17, 1:20, 270m
Rd2) 1:18, 1:24, 240m
Rd3) 1:16, 1:24, 240m
Rd4) 1:16, 1:27, 220m
Rd5) 1:16, 1:24, 240m
Rd6) 1:13, 1:23, 250m 
Total) 180c, 120c, 1460m 
Total time 34:00

Rowing 1350-1650 cal/hr pace
Assault bike 331-400 watts
Running 220-270m/min pace 

4.
Conditioning:
"Morrison"
For time
50-40-30-20-10
Wall balls, 20#
Box jumps, 24"
Kettlebell swings, 53#
22:14

Wall balls unbroken 
Box jumps steady pace (23-27reps/min)
Kettlebell swings 31-19, 25-15, 21-9, 20, 10

5.
Accessory work:
4 Rounds (not for time)
Every 5:00
25 Deficit push-ups, hands on 45# plates 
25 Weighted neck flexions, 15#
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 

Friday 1/6/17

1.
Warmup: 
3 Rounds (not for time)
30 Calorie Airdyne bike
20 Air squats 
10 Overhead walking lunges, 45# 
+ 
Mobility / light stretching 
Complete

2.
Strength:
Back rack walking lunges 
Every 3-4 minutes 
4x20 (10/leg), heavy 
185# x20 Reps x4 Sets 

No belt 

3.
Conditioning:
8 Rounds
1:00 at each station 
Minute 1: Run on Trueform (max meters) 
Minute 2: 12 Toes to bar + 36 Double unders 
Minute 3: 10 Power cleans, 115#
Minute 4: Assault bike (max calories)
Minute 5: Rest
Rd#) Run, TTB/DU, PC, Bike
Rd1) 250m, 12/36, 10, 17c
Rd2) 240m, 12/36, 10, 16c
Rd3) 250m, 12/36, 10, 16c
Rd4) 240m, 12/36, 10, 16c
Rd5) 250m, 12/36, 10, 16c
Rd6) 250m, 12/36, 10, 16c
Rd7) 250m, 12/36, 10, 16c
Rd8) 250m, 12/36, 10, 17c
Total) 1980m, 96/288, 80, 130c
Total time 39:00

Running (TF) 240-250m/min pace
Toes to bar unbroken 
Double unders 2 trip ups throughout the workout 
Power cleans all fast singles
Assault bike 390-500 watts, 16-17cal/min pace 

4.
Accessory work:
Back extensions 
Every 3:00
3x40 at bodyweight 
BW x40 Reps x3 Sets

5.
Conditioning:
For time
21-18-15-12-9-6-3
Strict handstand push-ups
Calorie Row 
8:34

Strict handstand push-ups unbroken
Rowing 1350-1450 cal/hr pace

Thursday 1/5/17

1.
Warmup:
(Not for time)
40-30-20-10
Airdyne bike calories
Air squats 
+
Mobility / light stretching 
Complete

2.
Conditioning:
5 Rounds
Row 60 Calories
Rest 2:00 b/t rounds
2:38, 2:42, 2:41, 2:42, 2:41
Total time 21:24
Total calories 300

Rowing 1250-1650 cal/hr pace 

3.
Strength: 
Every minute on the minute for 12 minutes 
Minutes 1-4: 5 Bench presses, 135#
Minutes 5-8: 4 Bench presses, 145#
Minutes 9-12: 3 Bench presses, 155#
Complete, 4x5 at 135#, 4x4 at 145#, 4x3 at 155# (EMOM) 

4.
Conditioning:
AMRAP 20 minutes 
10 Bar muscle ups 
20 Calorie Airdyne bike
30 Wall balls, 20#
40 Burpees
50 GHD sit-ups 
60 Double unders 
2 Rounds + 14 Reps (434 Reps) 

Bar muscle ups unbroken x1, 6-4 x2
Airdyne bike :45-:50/20cals
Wall balls unbroken x2
Burpees 2:20-2:30/40 Reps
GHD sit-ups unbroken x2
Double unders unbroken x1, 3 sets x1 (tripped up) 

5.
Accessory work:
Bent over barbell row 
Every 2:30 
5x12, moderate weight 
95# x12 Reps x5 Sets

Wednesday 1/4/17

1. Conditioning:

20 Rounds

Every 1:30

Alternate stations 

Run 250 meters (on Trueform)

Assault bike .5k 

:50/Run, :42/Bike, :50, :42, :51, :42, :53, :42, :57, :45, :53, :43, :55, :44, :55, :44, :55, :44, :55, :44

Total time 29:14

Total distance 2500m/Run + 5000m/Bike

2. Strength:

Every minute on the minute for 10 minutes 

1 Squat snatch + 2 Overhead squats 

125(#'s)-130-135-140-145-150-155-160-145-145

3. Conditioning:

For time

20-1

Overhead squats, 95# 

Bar facing burpees 

29:42

Overhead squats unbroken

Bar facing burpees fast and steady 

4. Accessory work:

Neck extensions 

Every 3:00

4x20 

15# x20 Reps x4 Sets

Tuesday 1/3/17

1. Conditioning:

8 Rounds

Run 400 meters (on Trueform)

Rest 1:00 b/t rounds

1:29, 1:35, 1:33, 1:32, 1:33, 1:32, 1:36, 1:36

Total time 19:26

Total distance 3200 meters

2. Strength:

Deadlift 

Every 3:00

4x8, heavy & no belt 

300# x8 Reps

305# x8 Reps

310# x8 Reps

315# x8 Reps 

3. Conditioning:

AMRAP 20 minutes 

16 Calorie Assault bike 

8 Alternating dumbbell snatches, 80#

4 Burpee bar muscle ups 

6 Rounds + 19 Reps (187 Reps) 

Assault bike 359-425 watts (:52-1:05/16 cals) 

Alternating dumbbell snatches 1:00-1:10/8 Reps

Burpee bar muscle ups :30-:40/4 Reps 

4. Accessory work:

3 Rounds (not for time)

Every 5:00

20 Lateral neck extensions, Right side 

20 Lateral neck extensions, Left side 

20 Neck flexions 

15# x20/20/20 Reps

15# x20/20/20 Reps 

15# x20/20/20 Reps

Monday 1/2/17

1. Strength:

Back squat 

Every 2:30

5x5 at 230# (+5# from last week) 

230# x5 Reps x5 Sets

No belt

(Week 4 of 5x5 cycle)

2. Conditioning:

15 Rounds

1:00 Run on Trueform (max meters)

1:00 Airdyne bike (max calories)

Run (Trueform): 3100 Meters 

Airdyne bike: 334 Calories

Total time 30:00

Running (Trueform) 200-260 meters per interval 

Airdyne bike 22-23 calories per interval (331-390 watts)

3. Conditioning:

For time

100 Kettlebell swings, 53#

100 Calorie Row 

100 GHD sit-ups 

*Every minute on the minute do 5 Burpees (including first minute) 

22:43

Kettlebell swings 16-21 reps/min pace

Rowing 10-14 cals/min pace (1150-1250 cal/hr)

GHD sit-ups 14-16 reps/min pace

Burpees :15-:20/5 reps 

4. Accessory work:

Deficit push-ups (hands on 45# plates) 

Every 2:00

10x15 

Complete, 15 Reps x10 Sets (150 Reps)