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Performance/Fitness
Strength
Shoulder Press 5×5 @75-80%
WOD
“Matt” or Hurricane Matthew
16 Dead Lifts (275/185)
16 Hang Power Clean (185/125)
16 Push Press (135/95)
800m Run
16 Dead Lifts
16 Hang Power Cleans
16 Push Press
800m Run
16 Dead Lifts
16 Hang Power Cleans
16 Push Press
OR
“Michael” or Matt’s Little Bro
3 RFT
800m Run
50 Back Extension
50 Sit-Ups
Performance/Fitness
5 sets
Pendlay Row X 5
Squat Jumps X 15
Plank X :60
WOD
5RFT
24 KBS
12 Burpee Box Jump Overs
Performance
Strength
Back squat
20 min
Build to 3RM
Gymnastics
:90 max strict pull up
Rest :90
:90 strict HSPU
Rest :90
:60 strict pull up
Rest :60
:60 strict HSPU
Rest :60
:30 strict pull up
Rest :30
:30 strict HSPU
WOD
8:00 clock
Run 800
Max wall balls with remaining time
Performance
Olympic
15-20 min
Build to 1 RM
Power clean
WOD
For time
30 cal row
30 burpees
30 wallballs 20/14
30 KB swings 53/35
30 push press 95/65
30 pull ups
Performance / Fitness
3 sets
KB / DB Walking Lunges X 20 (AHAP)
WOD
AMRAP 5
20 Dubs
15 Air Squats
Rest 1:00
AMRAP 5
15 Slamballs
10 Box Jumps
Rest 1:00
AMRAP 5
5 T2B
10 Push-ups
Performance
Weighted Pull-ups
5 x 2-3 reps
Rest 2:00 b/n sets
WOD
3RFT
30 KB Swings 53/35
20 Pull-ups
400m Run
Performance
Olympic
8 sets
Hang snatch + Snatch
AMRAP 12
12 wallballs 20/14
12 burpees
Performance / Fitness
For time
Row 1000
20 shoulder to overhead 135/95
30 ring dips
Run 800
30 ring dips
20 shoulder to overhead
Row 1000
Performance / Fitness
30 ground to overhead 95/65
30 pull ups
400 m run
20 g2o
20 pull ups
400 m run
10 g2o
10 pull ups
400 m run
Performance
Strength
Front squat
6×3 climbing
WOD
2RFT
Row 500m
20 ring dips
20 toe to bar
