Matthew

A) Rest Day

A) Tabata:
Wallballs
Toes 2 Bar
*Rest 2 minutes
4 Min. AMRAP:
10x Wallballs
10x Knees 2 Elbows
*Rest 4 minutes
10 Min AMRAP:
10x Hanging Knee Raises
10m Broad Jump
10x Burpees
10m Bear Crawl
*Rest 2 minutes
Tabata:
Wallballs
Toes 2 Bar

A) 15 Minutes To Practice:
Snatch
*Focus is on development of movement and efficiency

B) 7 Rounds For Time:
Run 200m
10x Man-Makers (35/25)
Rest 1 Minute

A) 16 Min. EMOM:
1st: 8x Deadlift @ 50% of 1 Rep Max
2nd: 8x Push Press @ 50% Body Weight
3rd: 8x GHD Sit-Ups + 8x Back Extensions
4th: Rest And Reset Barbell for next round

B) Every 5 Min. For 20 Minutes (4 Rounds)
30x Double Unders
30x Box Jumps (24″/20″)
30x Ball Slams (20/10)

A) In 18 Minutes, Accumulate the Following In Any Order/Rep Scheme:
50x Pull-ups
50x Push-ups
50x Abmat Sit-ups
50x Air Squats
50x Burpees
50x Toes 2 Bar
50x Double Unders

B) 10 min AMRAP:
row/ride For Distance

A) 15 min To Practice:
Clean And Jerk
*Focus is Quality and Efficiency

B) Every 5 min. For 25 Minutes: (5 Sets)
15/12 Cal Ride/Row
20x Power Cleans @ Body Weight
*Rest w/ Remaining Clock Time

A) 15 min EMOM:
1st: 10x Back Squats @ 40% of 1 RM
2nd: 60 sec Max Reps Abmat Sit-ups
3rd: Rest

B) 7 Rounds For Time w/ 1 min Rest b/t Rounds
1x Handstand Push-Up
2x Thrusters (135/95)
3x Toes 2 Bar
4x Deadlift (135/95)
5x Burpees Over Bar
6x American KB Swings (70/53)
7x Pull-Ups

A) Rest Day

A) Bench Press
[email protected] 40% [email protected]% [email protected]%
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*Rest ~2 min b/t working sets
*Record Reps and Load used in the final set

B) “Tic Tac Toe”
In 2 Teams, Score as many points as possible in 30 minutes.
*On your turn, Sprint 100m and grab your teams colored bean bag and run over and place it on the tic tac toe board or run out and take an opponents bean bag off the board and place it back in their pile. The first team to get 3 in a row wins the round and is awarded 1 point. The board resets and the next round begins with the next player in line.

A) Deadlift
[email protected] 40% [email protected]% [email protected]%
[email protected] [email protected]% [email protected]%
*Rest ~2 min b/t working sets
*Record Reps and Load used in the final set

B) 5 Sets Of:
2x Tire Flips
12x Alternating Sledge Strikes

C) 9 min AMRAP:
1x Power Snatch (75/55)
1x Chest 2 Bar Pull-ups
*Add +1 rep to each movement/ each round until clock expires