This is Von’s workout schedule. Feel free to follow along and see if you can keep up 😏

If this workout it too intense for you, click here to try Von’s Beginners Bootcamp Program.

Week 1

11/02 – Monday | 5×3 Pull Up; Hallway JJ [with Four Elements]; BJJ Live

11/03 – Tuesday | Booty [Bootcamp @ Physique Magnifique]; BJJ Technique

11/04 – Wednesday | BJJ Live

11/05 – Thursday | Shoulders; BJJ Drilling

11/06 – Friday | Legs; BJJ Live

11/07 – Saturday | JJ Fitness HourShrimping [with Four Elements]; BJJ Drilling

11/08 – Sunday | Rest

Week 2

11/09 – Monday | 5×3 Pull Up; Hallway JJ [with Four Elements]; BJJ Live

11/10 – Tuesday | Booty [Bootcamp @ Physique Magnifique]; BJJ Drilling

11/11 – Wednesday | BJJ Live

11/12 – Thursday | Legs [Bootcamp @ Physique Magnifique]; BJJ Drilling

11/13 – Friday | Shoulders; BJJ Situational

11/14 – Saturday | JJ Fitness HourLats [with Four Elements]; BJJ Drilling

11/15 – Sunday | Rest

Week 3

11/16 – Monday | 5×3 Pull Up + 4×6 Squats @ 75-80% 1RM; Hallway JJ [with Four Elements]; BJJ Live

11/17 – Tuesday | Booty [Bootcamp @ Physique Magnifique]; BJJ Drilling

11/18- Wednesday | BJJ Live

11/19 – Thursday | Shoulders [Bootcamp @ Physique Magnifique]; BJJ Drilling

11/20 – Friday | Lats; BJJ Situational

11/21 – Saturday | JJ Fitness HourLegs [with Four Elements]; BJJ Drilling

11/22 – Sunday | Rest

Week 4

11/23 – Monday | 5×3 Pull Up + 1-min Alligator Crawl; Hallway JJ [with Four Elements]; BJJ Live

11/24 – Tuesday | Booty [Bootcamp @ Physique Magnifique]; BJJ Drilling

11/25 – Wednesday | BJJ Live

11/26 – Thursday | Lats [Bootcamp @ Physique Magnifique]; BJJ Drilling

11/27 – Friday | Legs; BJJ Situational

11/28 – Saturday | JJ Fitness HourShoulders [with Four Elements]; BJJ Drilling

11/30 – Sunday | Rest

Need help with your nutrition? Click the link below to schedule a consultation with me.

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