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