Wednesday Rest Thurs Strength Workout 3x5 Squat 3x5 Bench Press 1x5 Deadlift Friday Grip work (complex) or pinch plates then The interval challenge (Ross Enamait) (two to choose from) Sat The Magic 50 or Cindy 20 minutes of 5 pullups 10 pushups 15 squats for max rounds Sun Strength Workout 3x5 Squat 3x5 Press 5x3 Power cleans Monday Grip work (gi or towel pullups) 3x15 (or failure) then Karen 150 wall ball for time or Nancy 400 meter run Overhead squat 95 lbs x 15 5 rounds for time Tuesday Swim 500m or row 2000m or Fight Gone Bad 3 rounds of with 1 minute breaks in between 1. Wall-ball: 20 pound ball, 10 ft target. (Reps) 2. Sumo deadlift high-pull: 75 pounds (Reps) 3. Box Jump: 20" box (Reps) 4. Push-press: 75 pounds (Reps) 5. Row: calories (Calories) In addition there is sparring and skill work on Monday-Sat (BJJ) I'm not this creative I borrowed most of it from Urban, Rippetoe, Crossfit and Ross. Please be critical because this is my first attempt to create a program.