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