Third World Warrior

01 JAN 18, MON
> Elevated Bridge SL ext. 3x10, Partial Wall HS, Side Lever Block 3x6s, Straddle L 5x18s

02 JAN 18, TUE
> Middle Split work

03 JAN 18, WED
> Front Split Work; Cossacks 5x3 ea (24kg), Twisting Squats

04 JAN 18, THU
> Tuck Planche Dips 5x5

05 JAN 18, FRI
> BJJ

06 JAN 18, SAT

07 JAN 18, SUN
> Open Plancher 4x12s; OA Chin Hold 3x6s; 28kg KB Swing-High Pull-Snatch Chain x 3

08 JAN 18, MON
> BJJ

09 JAN 18, TUE
> Kickboxing, FL Pull 5x3

10 JAN 18, WED
> No Gi

11 JAN 18, THU
> KB Press Test (32kg), SFG L1 + L2 Skills (24kg, 16kg)
> Kickboxing

12 JAN 18, FRI
> 10 TGU, 50+50 Swings (40#)

13 JAN 18, SAT
> BJJ
> Deep 6, 3 sets (16kg, 20kg, 20kg)

14 JAN 18, SUN

15 JAN 18, MON
> SL Block 5x6s; Straddle L 4x24s; S&S (32kg)
> Kickboxing

16 JAN 18, TUE

17 JAN 18, WED

18 JAN 18, THU
> 20kg Snatch Test, SFG L1+L2 Skills

19 JAN 18, FRI
> 10 TGU, 50+50 Swings (40#)

20 JAN 18, SAT
> Kettlebell Class

21 JAN 18, SUN
> Partial Wall HS, 16kg Pistols

22 JAN 18, MON

23 JAN 18, TUE

24 JAN 18, WED

25 JAN 18, THU
> SFG 1+2 Recert

26 JAN 18, FRI

27 JAN 18, SAT

28 JAN 18, SUN
> 48kg Swings

29 JAN 18, MON
> Total Tension KB Complex Press 20kg x 8; 37kg Swing 10 x 10+10

30 JAN 18, TUE

31 JAN 18, WED
> Total Teinsion Squat 20kg x 8; 24kg Snatch 5 every 30sec x 10
 
01 FEB 18 THU
> kickboxing, BJJ

02 FEB 18 FRI
> Total Tension Press 20kg x 8; 20kg Swing, 10 every 30sec. x 10

03 FEB 18 SAT
> BJJ

04 FEB 18 SUN

05 FEB 18 MON
> Total Tension Squat 20kg x 8

06 FEB 18 TUE

07 FEB 18 WED

08 FEB 18 THU

09 FEB 18 FRI

10 FEB 18 SAT
> BJJ

11 FEB 18 SUN

12 FEB 18 MON
> BJJ; Double KB C&P 7 x (1,3) 24kg

13 FEB 18 TUE
> BJJ

14 FEB 18 WED
> Double KB C&P 4 x (2,3) 24kg

15 FEB 18 THU
> Handstand, Open Planche

16 FEB 18 FRI
> Double KB C&P 6 x (2,3) 24kg
> Double KB C&P 3x2, 24kg

17 FEB 18 SAT
> BJJ
> Handstands, Planche SL Ext.

18 FEB 18 SUN

19 FEB 18 MON
> BJJ
> 30min Row, Wall HS, Open Planche

20 FEB 18 TUE
> BJJ; Double KB C&P 9x3, 24kg; Wall HS

21 FEB 18 WED
> Wall HS

22 FEB 18 THU
> AirDyne 30min

23 FEB 18 FRI
> BJJ
> Double KB C&P 9x2, 24kg; Wall HS

24 FEB 18 SAT

25 FEB 18 SUN

26 FEB 18 MON
> BJJ; Wall HS
> Double KB C&P 13x2, 24kg

27 FEB 18 TUE
> Double KB C&P 6x(2,3) 24kg; Wall HS
> BJJ; Double KB C&P 4x2, 24kg

28 FEB 18 WED
 
01 MAR 18, THU
> Double 24kg KB C&P 4x(1,3); Handstands

02 MAR 18, FRI
> Double 24kg KB C&P 5x(2,3), Handstands

03 MAR 18, SAT
> BJJ

04 MAR 18, SUN

05 MAR 18, MON
> Double 24kg KB C&P 5x(2,3); Handstands
> 30min AirDyne

06 MAR 18, TUE
> BJJ; Handstands

07 MAR 18, WED
> Double 24kg KB C&P 7x(1,2); Pull-ups; Handstands

08 MAR 18, THU
> BJJ

09 MAR 18, FRI

10 MAR 18, SAT

11 MAR 18, SUN
> 60-min Ruck (30#)

12 MAR 18, MON

13 MAR 18, TUE
> BJJ

14 MAR 18, WED
> No Gi

15 MAR 18, THU

16 MAR 18, FRI
> BJJ

17 MAR 18, SAT

18 MAR 18, SUN

19 MAR 18, MON

20 MAR 18, TUE
> BJJ

21 MAR 18, WED

22 MAR 18, THU

23 MAR 18, FRI
> BJJ

24 MAR 18, SAT

25 MAR 18, SUN

26 MAR 18, MON

27 MAR 18, TUE
> Handstands, Double 24kg KB C&P 8x3; Belt Pull-ups

28 MAR 18, WED
> BJJ

29 MAR 18, THU

30 MAR 18, FRI
> Handstands, Double 24kg KB C&P 6x3, Belt Pull-ups; TGU 24, 28, 32 kg

31 MAR 18, SAT
 
01 APR 18, SUN

02 APR 18, MON
> HS, 3x TGU (28kg), Double 24kg KB C&P 7x4; Belt Pull-ups

03 APR 18, TUE

04 APR 18, WED
> BJJ

05 APR 18, THU
> BJJ

06 APR 18, FRI
> BJJ

07 APR 18, SAT

08 APR 18, SUN

09 APR 18, MON

10 APR 18, TUE
> BJJ

11 APR 18, WED
> Wall HS; S&S (28kg)

12 APR 18, THU
> BJJ

13 APR 18, FRI
> BJJ

14 APR 18, SAT

15 APR 18, SUN

16 APR 18, MON
> Wall HS, 3x TGU (28kg); Double 24kg KB C&P + Rows 8x3; Kettlebell Mile (16kg)

17 APR 18, TUE
> BJJ

18 APR 18, WED

19 APR 18, THU

20 APR 18, FRI

21 APR 18, SAT

22 APR 18, SUN

23 APR 18, MON
> Wall HS; S&S 28kg

24 APR 18, TUE
> BJJ

25 APR 18, WED

26 APR 18, THU

27 APR 18, FRI
> BJJ; S&S (28kg)

28 APR 18, SAT

29 APR 18, SUN
> S&S (32kg)

30 APR 18, MON
> S&S (32kg)l Wall HS
 
01 MAY 18, TUE
>BJJ

02 MAY 18, WED
> 30 min Rower (5'844 m)

03 MAY 18, THU
> BJJ

04 MAY 18, FRI
> BJJ

05 MAY 18, SAT

06 MAY 18, SUN

07 MAY 18, MON
> S&S (32kg); Wall HS

08 MAY 18, TUE
> BJJ

09 MAY 18, WED

10 MAY 18, THU
> BJJ; HS (5 sets)
> S&S (32kg)

11 MAY 18, FRI
> BJJ; Wall HS
> 30min Rower (5'740m)

12 MAY 18, SAT
> BJJ

13 MAY 18, SUN

14 MAY 18, MON
> S&S (RX); Wall HS

15 MAY 18, TUE

16 MAY 18, WED

17 MAY 18, THU

18 MAY 18, FRI
> BJJ

19 MAY 18, SAT
> BJJ

20 MAY 18, SUN

21 MAY 18, MON
> Wall HS; Atos Day 1 (24kg)

22 MAY 18, TUE
> HS (3 sets)
> BJJ

23 MAY 18, WED
> HS (4 sets); TGU x 6 (28kg); Atos Day 2 (24kg); Neg Pistols (24kg) 1/3

24 MAY 18, THU

25 MAY 18, FRI
> Wall HS (4 sets); Atos Day 3 (24kg)

26 MAY 18, SAT
> BJJ

27 MAY 18, SUN

28 MAY 18, MON
> Atos Day 4 (20kg)

29 MAY 18, TUE
> BJJ

30 MAY 18, WED
> Atos Day 5 (16kg); Wall HS (5 sets)

31 MAY 18, THU
 
01 JUN 18 FRI
> BJJ; Wall HS (5 sets); Atos Day 5

02 JUN 18 SAT
> SFB Recert

03 JUN 18 SUN

04 JUN 18 MON

05 JUN 18 TUE
> BJJ

06 JUN 18 WED

07 JUN 18 THU

08 JUN 18 FRI

09 JUN 18 SAT

10 JUN 18 SUN
> Bridge Work, Wall HS

11 JUN 18 MON
> Atos HVY x 4 (24kg); MTI Gi-Grip Assessment: 8

12 JUN 18 TUE
> BJJ; Gi Grip 2/5

13 JUN 18 WED

14 JUN 18 THU

15 JUN 18 FRI
> BJJ, Squat Thrust Assessment: 136, 5 min SBGU: 17, Gi Grip 2/5

16 JUN 18 SAT
> BJJ; Atos MED x 4 (16kg); Fat Grip Pull-ups:15; Gi Grip 2/5

17 JUN 18 SUN
> 3-mile Ruck w/ 30 lbs.

18 JUN 18 MON
> Atos MED x 5, (2 OAPU + 5 FG Pull-up)/6, Gi Grip 2/5, 8 Shuttles every 1:05

19 JUN 18 TUE
> BJJ, 5min EMOM Squat Thrust, 5min SBGU, Gi Grip 2/5

20 JUN 18 WED
> Wall HS 12s/4, Atos LTE x5 (16kg), (4 OAPU + 5 FG Pull-up)/6

21 JUN 18 THU

22 JUN 18 FRI

23 JUN 18 SAT

24 JUN 18 SUN
> 60min Ruck (30lbs)

25 JUN 18 MON
> Atoss 2 MED (24kg), (2 OA Box PU + 6 FG Pull-up)/6, Gi Grip 3/5, 150m x 6 every 1:05, Wall HS 18s/4

26 JUN 18 TUE
> BJJ

27 JUN 18 WED
> 9x Thruster Complex, FG Pull-ups, Bench Press
> BJJ

28 JUN 18 THU

29 JUN 18 FRI
> BJJ, 6min EMOM 20 Squat Thrusts, 6min AMRAP 80# SBGU

30 JUN 18 SAT
> BJJ
 
01 JUL 18 SUN

02 JUL 18 MON
> BJJ
> Atos 2 MED (20kg), 20# Pull-up AMRAP: 21, (4 Parallette Decline PU + 6 20# Pull-up)/6, Gi Grip Test 13, 300m Shuttle x 3 every 2:20

03 JUL 18 TUE
> BJJ; 6min Squat Thrust Ladder, 6min 80# SBGU, Gi Grip 26s/5

04 JUL 18 WED
> Atos 2 LTE (20kg), (24kg KB Floor Press x 4 + 20# Pull-up x 6)/6

05 JUL 18 THU
> BJJU; 6min Squat Thrust 20 EMOM, 6min 60# SBGU (18)

06 JUL 18 FRI
> BJJ

07 JUL 18 SAT

08 JUL 18 SUN

09 JUL 18 MON
> BJJ
> Atos 2 MED (24kg), (Pl Pushup x 4 + 20# Pull-up x 7)/6, Gi Grip 32s/5, 300m x 3 every 2:15

10 JUL 18 TUE
> BJJ; 6min Squat Thrust 24 EMOM, 6min 80# SBGU; Gi Grip 32s/5

11 JUL 18 WED
> Atos 2 LTE (28, 28, 24), (KB Floor Press x4 + 20# Pull-up x7)/6

12 JUL 18 THU
> 6min Squat Thrust 24 EMOM, 6min 80# SBGU, Gi Grip 32s/5, Iron Neck 6

13 JUL 18 FRI
> BJJ; Atos 2 HVY (16kg), (Dip x 4 + Pull-up x 7)/6, Gi Grip 32s/5, Iron Neck 6

14 JUL 18 SAT
> BJJ, Iron Neck 6

15 JUL 18 SUN

16 JUL 18 MON
> BJJ, Iron Neck 7

17 JUL 18 TUE
> BJJ
> Atos 2 MED (20kg), (P Pushup x 4 + Pull-up x 8)/6, Gi Grip 39s/5, 300m Shuttle x 3 every 2:10

18 JUL 18 WED
> BJJ; 6min Squat Thrust 27 EMOM, 6min 80# SBGU, Gi Grip 39s/5, Iron Neck 6

19 JUL 18 THU
> BJJ

20 JUL 18 FRI
> BJJ, 6min Squat Thrust 27 EMOM, 6min 80# SBGU, Gi Grip 39s/5, Iron Neck 6

21 JUL 18 SAT
> BJJ

22 JUL 18 SUN

23 JUL 18 MON
> BJJ, TGU x3 (24kg) 24kg C&P 2/10, 20# Pull-up x 25, Gi Grip x 110s, Iron Neck 6

24 JUL 18 TUE
> BJJ, Iron Neck 6

25 JUL 18 WED
> BJJ, Iron Neck 6

26 JUL 18 THU
> S&S (24kg), Iron Neck 6

27 JUL 18 FRI

28 JUL 18 SAT
> IBJJF Orlando Open

29 JUL 18 SUN

30 JUL 18 MON
> Power Snatch, Power Clean & Jerk

31 JUL 18 TUE
 
01 AUG 18 WED

02 AUG 18 THU
> Squat, Bench, Deadlift

03 AUG 18 FRI

04 AUG 18 SAT

05 AUG 18 SUN

06 AUG 18 MON

07 AUG 18 TUE

08 AUG 18 WED
> BJJ

09 AUG 18 THU

10 AUG 18 FRI
> kickboxing

11 AUG 18 SAT

12 AUG 18 SUN

13 AUG 18 MON

14 AUG 18 TUE

15 AUG 18 WED
> BJJ; Kickboxing

16 AUG 18 THU

17 AUG 18 FRI

18 AUG 18 SAT
> BJJ; kickboxing

19 AUG 18 SUN

20 AUG 18 MON
> Kickboxing, BJJ

21 AUG 18 TUE

22 AUG 18 WED
> kickboxing, KB C&P (24kg) 3/8

23 AUG 18 THU
> Kickboxing, BJJ

24 AUG 18 FRI

25 AUG 18 SAT
> KB C&P (24kg) 3/6

26 AUG 18 SUN

27 AUG 18 MON
> Kickboxing, BJJ

28 AUG 18 TUE
> BJJ

29 AUG 18 WED

30 AUG 18 THU
> BJJ; KB C&P (24kg) 4/7

31 AUG 18 FRI
> BJJ
 
01 SEP 18 SAT

02 SEP 18 SUN

03 SEP 18 MON
> Iron Neck 6; Wall HS 10s + OA Hang 12s/5; KB C&P (24kg)

04 SEP 18 TUE

05 SEP 18 WED
> Iron Neck 6; Wall HS 10s/5; KB C&P + OA Hang 12s

06 SEP 18 THU
> BJJ

07 SEP 18 FRI

08 SEP 18 SAT

09 SEP 18 SUN

10 SEP 18 MON
> BJJ

11 SEP 18 TUE

12 SEP 18 WED
> BJJ

13 SEP 18 THU
> KB C&P (24kg)

14 SEP 18 FRI

15 SEP 18 SAT

16 SEP 18 SUN
> KB C&P (24kg)

17 SEP 18 MON
> BJJ

18 SEP 18 TUE
> BJJ

19 SEP 18 WED

20 SEP 18 THU
> BJJ; KB C&P (24kg)

21 SEP 18 FRI

22 SEP 18 SAT
> Tap Cancer Out

23 SEP 18 SUN

24 SEP 18 MON
> Kickboxing

25 SEP 18 TUE

26 SEP 18 WED

27 SEP 18 THU

28 SEP 18 FRI

29 SEP 18 SAT
> BJJ

30 SEP 18 SUN
 
Last edited:
01 OCT 18 MON
> KB C&P (24kg) (1,3) x 7

02 OCT 18 TUE

03 OCT 18 WED
> KB Snatch (16 x 7, 20 x 8, 20 x 8)

04 OCT 18 THU
> KB C&P (24kg) (2,3) x 4

05 OCT 18 FRI

06 OCT 18 SAT

07 OCT 18 SUN

08 OCT 18 MON

09 OCT 18 TUE

10 OCT 18 WED

11 OCT 18 THU

12 OCT 18 FRI
> BJJ

13 OCT 18 SAT

14 OCT 18 SUN

15 OCT 18 MON

16 OCT 18 TUE
> BJJ

17 OCT 18 WED

18 OCT 18 THU

19 OCT 18 FRI

20 OCT 18 SAT

21 OCT 18 SUN

22 OCT 18 MON

23 OCT 18 TUE
> BJJ
> HS 5s/5; JB Snatch 16 x 8, 20 x 2/7

24 OCT 18 WED
> No Gi

25 OCT 18 THU

26 OCT 18 FRI
> Rower 180-180s/3

27 OCT 18 SAT
> BJJ
> HS; KB Snatch 16x7,6, 20x2/11, 24x1,2

28 OCT 18 SUN
> Iron Neck 6

29 OCT 18 MON
> BJJ, Iron Neck 6

30 OCT 18 TUE
> KB Snatch 16x7, 20x3/7; HS
> BJJ

31 OCT 18 WED
 
Last edited:
01 NOV 18 THU

02 NOV 18 FRI
> BJJ

03 NOV 18 SAT

04 NOV 18 SUN
> Kickboxing
> Iron Neck 6; KB Snatch; HS

05 NOV 18 MON

06 NOV 18 TUE
> BJJ

07 NOV 18 WED
> No Gi
> KB Snatch 16x7, 20x4/6, 16x7, 20x3

08 NOV 18 THU

09 NOV 18 FRI
> BJJ
> KB Snatch 16x8, 20x4, 24x2,3; 20x4, 24x2

10 NOV 18 SAT
> BJJ

11 NOV 18 SUN

12 NOV 18 MON

13 NOV 18 TUE
> BJJ

14 NOV 18 WED

15 NOV 18 THU

16 NOV 18 FRI
> BJJ

17 NOV 18 SAT
> BJJ

18 NOV 18 SUN

19 NOV 18 MON

20 NOV 18 TUE
> BJJ

21 NOV 18 WED
> BJJ

22 NOV 18 THU

23 NOV 18 FRI

24 NOV 18 SAT
> BJJ

25 NOV 18 SUN
> BJJ

26 NOV 18 MON

27 NOV 18 TUE
> BJJ

28 NOV 18 WED
> BJJ

29 NOV 18 THU
> BJJ

30 NOV 18 FRI
 
Last edited:
01 DEC 18 SAT

02 DEC 18 SUN

03 DEC 18 MON

04 DEC 18 TUE
> BJJ

05 DEC 18 WED

06 DEC 18 THU

07 DEC 18 FRI
> TTC (16kg) Press x 8

08 DEC 18 SAT

09 DEC 18 SUN
> TTC (16kg) Squat x 8; 100 KB Snatch (16kg)

10 DEC 18 MON
> BJJ

11 DEC 18 TUE
> TTC Press 16x8
> BJJ

12 DEC 18 WED

13 DEC 18 THU
> BJJ

14 DEC 18 FRI
> TTC Squat 16x9

15 DEC 18 SAT

16 DEC 18 SUN
> TTC Press 16x8

17 DEC 18 MON
> BJJ

18 DEC 18 TUE
> BJJ

19 DEC 18 WED
> TTC Squat 16x9

20 DEC 18 THU
> TTC Press 16x8

21 DEC 18 FRI

22 DEC 18 SAT
> TTC Squat 16x8
> BJJ

23 DEC 18 SUN

24 DEC 18 MON

25 DEC 18 TUE
> Hip Thrust 5/3, Pull-up 2/10
> TTC Press 20x7

26 DEC 18 WED
> BJJ

27 DEC 18 THU
> SL Hip Thrust 8/2

28 DEC 18 FRI
> Feet-Elevated Hip Bridge 20/2

29 DEC 18 SAT
> TTC Squat 20x8

30 DEC 18 SUN
> Hip Thrust (130kg) 6/3

31 DEC 18 MON
 
Last edited:
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