23-Jun WOD

1k Row

3 Rounds of -

12x Squat

12x PU

12x Back Raise

12x 2F Glute Act.

12x Sit Ups

12x Sliders

HFS

Stretch and mobility work

22-Jun BJJ GB

Partner drills. 2min on and switch.

60min work + 3x5min specific spar.

22-Jun WOD

2k Row

3 Rounds of -

12x Squat

12x PU

12x Back Raise

12x 2F Glute Act.

12x Sit Ups

HFS

Stretch 

2k Run

Stretch

20-Jun WOD

1k Row

1.25k Run

3 Rounds of –

10x Band Dislocates

10x OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:
Deadlift 5x5 (90kg)
Deadlift 3x3 (100kg)

500m Row 

Time: 2'04

500m Row

Time: 2'14

Stretch

17-Jun BJJ GB

Pull guard from standing

As you go to floor and they still stand, hook leg with there foot into you bent elbow. Kick forward and follow them up into mount.

Failed sweep grab back of opposite arm at triceps, keep leg hook, pinch with back of knee and go for armband. Use hips to finish.

They defend arm with figure four, sweep, grab own lapel, hook bottom leg and force arm or use foot to open the figure for and finish.

19-Jun BJJ GB

Spider guard, break grip, pull in and foot on hip.

Spider guard, break pant grip, pull down, straight leg and grab collar.

Spider guard, break grip and attack collar. Entry to X guard.

X guard sweep, hips up and push forward, hold leg and grip, stand up to finish sweep.

X guard sweep failed as they attack collar, two hands on that on, sweep.

X guard sweep failed as they stand in a front on stance, outside leg comes around them and attacks leg and sweep with pushing on knee.

Leg attack, leg trapped, knee forward to mat, grab own lapel or two handed grip and strong back and dead lift.

17-Jun WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:
Squat 5x5 (60kg)
Squat 3x3 (75kg)

1.25k Run

Stretch

16-Jun WOD

1k Row

3 Rounds of -

12x Squat

12x Scap PU

12x Back Raise

12x 2F Glute Act.

12x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (90kg)

Wide 3x5 (80kg)

Narrow 3x5 (40kg)

BO Row 4x6 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

RC 3x6 (20kg)

Lat Pull Down 3x6 (50kg)

Dips 3x15

Stretch

12-Jun GB BJJ

Deep half guard

5 Tech

3x1min work to gain DHG

3x1min defend

3x1min work to sweep

3x1min defend 

3x1min work

3x1min defend

10-Jun WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

5 Rounds of –

8x TRX PU

8x TRX BW Row

8x 20kg DB Squat

30sec rest

Stretch

5-Jun GB BJJ

Half guard passing

5 Tech

3x1min work

3x1min defend 

5min regain guard etc

2x5min pass guard etc

5-Jun WOD

2k Row

3 Rounds of –

12x Squat

12x Plank /PU

12x Back Raise

12x 2F Glute Act.

12x Sit Up

HFS

Stretch

WOD:

400m Run

21x PU

21x Squat

400m Run

15x PU

15x Squat

400m Run

9x PU

9x Squat

400m Run

Time: 10'16

Stretch

4-Jun WOD

1k Row

1.25k Run

3 Rounds of –

12x Squat

12x PU

12x Back Raise

12x 2F Glute Act.

12x Sit Up

12x Sliders

HFS

Stretch

SWOD:

Squat 4x8 (50kg)

Should press 3x5 (20kg)

1k Row

Stretch