Author: camcfhcs

“The Matrix”
20:00 EMOM
Min 1: 4 Front Squats *from floor
Min 2: 14 Bar Facing Burpees
Min 3: 10 Deadlifts *at front squat load
Min 4: 14 Bar Facing Burpees
Min 5: Rest and adjust loads
*starting loads @ 75-80% of 1 rep max clean

Thursday
12:00 to find a
1 Rep Max Floor Press
—
“Tank”
12:00 AMRAP
6/6 single arm Renegade Rows 50/35#
24 Running Single Unders
10 Toe to Bar
20 Double Unders

“Cypher”
For Time
400m Run
20 American KBS 53/35
20 Wall Balls 20/14
400m Run
30 American KBS
30 Wall Balls
400m Run
40 American KBS
40 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
20 American KBS
20 Wall Balls
400m Run

Tuesday
Every :90 for 15:00 (5 Sets)
Station 1: 3 Push Press
Station 2: 2 Push Jerks + 2 Split Jerks

Start at 75% of 1 rep max push press and increase each set
—
“Mouse”
21-15-9
Push Press 95/65
Box Jump Overs 24/20
Pull Ups

12:00 to Find a 5 RM Back Squat
—
“Switch”
3 Sets
4:00 AMRAP, Max Meters on the Rower
4:00 Rest

8:00 AMRAP Turkish Get Ups
—
Partner WOD
“GripperZ”
14:00 AMRAP
10 Stiff Legged Deadlifts w/ Towel Grip
10 Bent over Rows w/ Towel Grip
30m/30m Suitcase Carry w/ Towel Grip
switch with partner

10:00 EMOM
min 1: 3 Power Cleans
min 2: 2 Hang Squat Clean + 2 Front Squats
Load: 70-75% of Power Clean across
—
“Remember The Titans”
12:00 AMRAP
15 Wall Balls 11′ Target 20/14
5 Strict Pull Ups
100m Run

Push Press
12:00 EMOM
min 1-6: 5 Reps @ 60%
min 7-12: 3 Reps @ 70%
—
“Sunshine”
2 Rounds
3:00 Work/ 3:00 Rest
1-2-3-4-5-6-7….
Deficit DB Push-Ups
Dual DB Hang Muscle Snatch
Dual DB Thrusters
Load: 50/35#, 22.5/16kg

Start at 1 rep on round 2

“Boone”
Every 6:00 for 30:00
500m Row Sprint, score is slowest 500m
*BreakNeck Pace
—
Accessory
4 Rounds for Quality
10 Hollow Rocks
20 Mountain Climbers
– Max Seated Pike Up Hold
R: as needed b/s