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