20/15 cal row
Couch stretch
Pigeon stretch
Iron cross stretch
Thread the needle
*6:00 EMOM*
10m Bear crawl
5 ring rows
10 Mt climbers (r/l=1)
25 Minute EMOM:
Min 1- 20/15 Cal Row
Min 2- 10 Pushup+ DB Pull Through 50/35
Min 3- 5 Ring Muscle Ups
Min 4- 100m Run+ Max Air Squats
Min 5- Rest
Score= DB weight
3 rounds
10 strict T2B
20 GHD hip extensions
2:00 bike
PVC pass throughs & around the worlds
10 banded pull aparts (across chest & overhead)
*2 ROUNDS OF*
10/8 cal bike
7 push ups
Two 3 position power snatches 45/35
https://youtu.be/eiLq_1PKyIg
Don’t squat. Power snatch
Add weight 2nd round
6 Lateral Burpees over the bar
2 Heavy Power Snatches
Perform the burpees as fast as possible, they are in there to get your heart rate up and to make the power snatches uncomfortable. Go immediately into the power snatches, they should be heavy and done as quick singles.
11 Minute AMRAP:
30/24 Cal Bike
30 Hang Power Snatch 75/55
Rx+=115/85
Build to
90sec bottom of back squat (30-40%)
60sec bottom of front squat (30-40% 1RM)
30sec bottom of OHS (30-40% 1RM)
400m row
5 sumo squats
Iron cross stretch
*6:00 AMRAP OF*
2 burpees to plate 35/25
5 plate thrusters 35/25
10 plate Russian twists 35/25
Odd Minutes- 8 Push Jerks
*Pick a weight 50-60% of 1RM PJ or go heavier than last week when we did Push Press.
*The Push Jerk bar will be taken from the ground.
Even Minutes- 8 Front Squats
*Pick a weight 50-60% of 1 RM Front Squat.
*The Front Squat will be taken from the rack.
For Time:
21-15-9-6-3
HSPU
Front Squats 95/65
Bar Facing Burpees
*20 Minute Time Cap
Rx+= Strict HSPU, 195/125
Row
2 rounds
400m slow
400m moderate
400m fast
300m run
10m elbow/reach stretch
10 BIG arm circles & open/close
*3 ROUNDS OF*
50m run
2 Ashley’s
Ashley = 1 burpee, 1 jumping pull-up, 2 air squats
The next cycle begins this week! Here is a layout of what to expect and what strength and skills we will be focusing on for the next 9 weeks.
Monday- MURPH Prep
Tuesday- Upper body/Lower body Strength EMOM
Wednesday- Barbell Cycling with Olympic Lifting movements
Thursday- Longer Active Recovery/Gymnastics Skillwork EMOM
Friday- Hero and Partner Workouts
“MURPH” Prep:
10 Minute AMRAP:
5 Pushups
5 Pullups
5 Pushups
15 Air Squats
@ 4 minute mark, Run 300m
*Wear a vest if you have one
Score is total rounds and reps (run doesn’t count toward your score)
We will have “MURPH” Prep Monday for the next following weeks to help prepare for the volume of this hero workout.
10 Rounds For Time:
1 Rope Climb
14 Wallballs 20/14
3 rounds
100m farmer carry
1 minute sandbag bear hug
9min on / 1min off
Max Reps:
Station 1:
A: 50 Banded Good Mornings
B: 500m Run
(No score)
Station 2:
A: Tire Burpee + Flip + Jump Overs
B: 200m Run
(Complex = 1 rep)
Station 3:
A: Alternating Toes 2 Bar
B: 300m Run
(5 T2B = 1 rep)
Station 4:
A: 25m Sled Push
B: 400m Run
(25m = 1 rep)
Station 5:
Alternating 100m Sprints
3min row/bike/ski
Into 2 rounds:
10m inch worm
10m spiderman with reach
20 arm circles (10 forward/10backwards)
10 sumo squats
2 rounds with barbell:
10 Push press
10 OHS
5 high hang power snatch
5 low hang power snatch
1st Minute: 5 snatch high pulls
https://www.youtube.com/watch?v=WXoIHlJ7u4s
Vertical leg drive, shrug up and back, elbows up and out. Keep that bar close.
2nd min: 3 Slow pull snatch
https://www.youtube.com/watch?v=Y6STqmQ1bqQ
3-5 sec pull to mid thigh and then fire into a power snatch.
Coaches Choice
Grab a partner and GO!
For time:
-800m run
-90 KB Box step-ups (53/35, 24″/20″)
-80 KB swings (53/35)
-70 Burpees
-60 Wallballs (20/14)
-50 Ball slams (30/20)
-40 Partner WB sit-ups over the box
-30 KB Snatch (53/35)
-20 DB over-the-shoulder (90/70)
-800m run
After the last 800m run, REPEAT back up the ladder. Finish with the 800m run.
~45 min Time Cap~
-Run is with partner.
-Split work evenly.
-One partner working at a time.
