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