Did some Jiu Jitsu work. Started off with some “shrimping” and then some leg pass throughs – that pretty much smoked me. Then we worked on some ground stuff. Full Mount, Side Mount, Half Guard – for setting and then escapes. Then we did 10:00 or so of free grappling. Pretty much destroyed me.
Then
100x Burpees
@workhorse
Did a CombatS&C circuit + Bag Work Rounds + Burpees
3x Rounds (1:00 rounds)
Windmills 70#
Thrusters (for strength) 65#
Up and Overs
Bag of Body Parts
Strict Pull-ups
Burpees
Then
8x 1:00 Rounds
Bag Work
Burpees
8x 1:00 Rounds
Bag Work (Kicks)
Speed Bag (Punches)
Then
50 Burpees
1 Mile Run
75x Burpees
Do Burpees every 400m Interval
Then
200x Burpees for Time
Warm Up 10:00
Clean & Jerk 10x 120# (working technique)
Then
15:00 AMRAP
5x Clean & Jerk #120
10x Pull-ups
15x V-ups
50x Jump Rope
[6x]
Then
5×5
Dead Lift 155#
Barbell Row 65#
Did a team styled workout, my part was:
50x Burpees
50x Pull-ups
50x Lunges
50x Ball Slams
50x Sit-ups
Then
8x 1:00 Rounds
Bag work
Burpees (10, 10, 5, 10)