SKILL
AGILITY LADDER DRILLS
THEN... DOUBLE UNDER REVIEW
WORKOUT FOR TIME
150 DOUBLE UNDERS
1500M ROW
1 MILE RUN
STRENGTH
E2MOM X 6
CLEAN PULL + HANG SQUAT CLEAN + SQUAT CLEAN *BUILDING IN WEIGHT WORKOUT
EMOM 16
1- 12/10 BIKE ERG
2- 6 FRONT SQUATS FROM THE FLOOR #135/95
3- MAX JUMPING SQUATS 4- REST
STRENGTH
EMOM 10:
ODD: :30 FARMERS HOLD
EVEN: :15 HS HOLD/PLANK
CONDITIONING:
4RFT:
200M RUN
30 SIT UPS
20 KBS @ 53/35
Rest exactly 1:00 between rounds
FOR TIME
WITH PARTNER
30 SYNCHRO BURPEES
60 FRONT SQUATS
30 SYNCHRO BURPEES
60 SHOULDER TO OVERHEAD
30 SYNCHRO BURPEES
60 THRUSTERS
BARBELL WEIGHT #95/65
STRENGTH
5X5
TEMPO DEADLIFTS
TEMPO 31X1
WORKOUT
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 5 MIN. OF;
5 DEADLIFTS
10 CHEST TO BAR PULL-UPS
15 PUSH UPS #155/105
SKILL
EMOM 10
O- 5 FRONT SQUATS
E- 5 BOX JUMPS
BUILD IN HEIGHT AND WEIGHT
WORKOUT
FOR TIME
50-40-30-20-10
WALL BALLS #20/14
DOUBLE UNDERS
STRENGTH
STRICT PRESS
5X5
BUILDING IN WEIGHT
WORKOUT
AMRAP 15
250/200M ROW
10 SHOULDER TO OVERHEAD
10 LATERAL BURPEES OVER BAR #135/95
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 12
1- 200M RUN
2- MAX HANDSTAND PUSH UPS
3- REST
REST 3:00
EMOM 12
1- MAX CALS ON MACHINE
2- 5 WALL WALKS
STRENGTH
PAUSE OHS
5 SETS OF 3 WITH FULL PAUSE IN BOTTOM
WORKOUT
5RFT
10 T2B
10 SQUAT SNATCHES
20 CAL MACHINE #135/95
CAP 22M
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MATT
"Matt embodies the essence of the word community. He is the man on the other side of the camera taking all those action pictures of us. Those pictures go along way for each of us individually and as a community.