Friday - 8/30/24
Protocol 90/30 *4x3

Double CB Rock it
Double CB Swing
Double CB Swing to Order 
Double CB Swipe 

Thu 08/29/24

Protocol: 60/30 *3 x4

1) Quad Press -> KB 1H Row

2) KB 1H Clean & Press -> Shin Box Lunge

3) Spinal Rock -> CB 2H Press

Wed 08/28/24

Protocol: 30/30 *5 x4

1) Quad Press

• Forward Ellipse

• Backward Ellipse

• Quad Press 

2) Base Switch

• Gecko

• Sit Thru Knee

• Base Switch

3) Tripod Overhead

• Table Lift

• Tripod Reach

• Tripod Overhead

4) Spinal Rock Pike

• Spinal Roll

• Spinal Rock

• Spinal Rock Pike

5) Shin Box Bridge

• Shin Box

• Shin Box Arm Thread

• Shin Box Bridge

Tue 08/27/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 8

• Shin Box Arm Thread (L, R)

• Tripod (R, L)

• Base Switch to the Right

• Quad Press Series (x2)

• Pike

Monday - 8/26/24
Protocol 30/30 *4x5

Double CB Rock it
Double CB Swing
Double CB Swing to Order 
Double CB Swipe 

Friday - 08-23-24
Protocol: 30/30 *4x5

1. 2HCB Side Semis L

2. 2HCB Gama Cast L

3. 2HCB Side Semis R

4. 2HCB Gama Cast R

Thu 08/22/24
Protocol: 60/30 *3 x4

1. Battleropes (Alternating Waves, Bilateral Waves, In/Out Waves, Side to Side Waves)

2. Sit Thru (Hip, Knee, Extended)

3. Kong (forward/Backward)

Wed 08/21/24
Protocol: 30/30 *5 x4

1. Sit Thru (Hip, Knee, Extended)

2. Triangle Squat

3. Battleropes (Alternating Waves, Bilateral Waves, In/Out Waves, Side to Side Waves)

4. Kong (forward/backward)

5. Walkouts

Tue 08/20/24
Protocol: AMRAP - 20 min
Grappler's Toolbox Flow 7

• Triangle Squat to the Left

• Kong (x3)

• Sit Thru Series (x2 L, R)

Monday - 08-19-24
30/30 *4x5

2HCB Side Semis L
2HCB Gama Cast L
2HCB Side Semis R
2HCB Gama Cast R