Matthew

THURSDAY 11/15/18

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)

MONDAY 11/12/18

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

SATURDAY 11/10/18

A) Bench Press
5@ 40% 5@50% 3@60%
5@755 3@85% 1+@95%
*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.

FRIDAY 11/09/18

A) Deadlift
5@ 40% 5@50% 3@60%
5@755 3@85% 1+@95%
*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