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

Friday - 08-16-24
90/30 *4x3

Single Side Swing - Right
Single Side Cast - Right
Single Side Swing - Left
Single Side Cast - Left

Thu - 08/15/24

Protocol: 60/30 *3 x4

• Quad Press to Base Switch to Table Lift

• TRX - 2R Double Row

• Ape

Wed - 08/14/24

Protocol: 30/30 *5 x4

• Quad Press Sea Saw, Quad Press Forward Ellipse, Quad Press (x2)

• TRX - 2R Double Row Hip, Double Row Hip Extended, Double Row (x2)

• TRX - 2R Knee Press, Knee Press Extended, Push Up (x2)

• Gecko, Sit Thru Knee, Base Switch (x2)

• Knee Tilts, Ape (stationary), Ape (x2)

Tue - 08/13/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 6

• Squat

• Ape (x3 R, L)

• Quad Press Series (x3)

• Base Switch to the Right

• Table Lift

• Cobra

Friday - 08/09/24
Protocol 90/30 *4x3

2CB Rock it
2CB Swing
2CB Rock it
2CB Cast

Thursday - 08/08/24
Protocol: 4/1 *2 x2

1. Shin Box Lunge -> KB 1H Kneeling Clean & Press

2. KB 2H Pullover -> Pike -> Standup

Wednesday - 08/07/24
Protocol: 30/30 *6 x3

1. Table Lift, Tripod Vertical, Tripod Overhead

2. KB 1H - Kneeling Clean, Kneeling Press, Kneeling Clean & Press (R)

3. KB 1H - Kneeling Clean, Kneeling Press, Kneeling Clean & Press (L)

4. Spinal Roll, Spinal Rock, Spinal Rock Pike

5. Shin Box, Shin Box Camel, Shin Box Lunge

6. KB 2H - Bridge Crunch, Bridge Pullover, Bridge Crunch & Pullover