Monday
Buy in – 2 sets
200m Run / 5-10 Ring Rows / 5 Inchworms / 10 Hanging Scap Retractions / 5 Air Squats
Metcon – for time
800m Run
then –
10 Rounds of “Cindy”
5 Strict Pull Ups / 10 Push Ups / 15 Air Squats
then
800m Run
can scale to 4/8/12 for middle section
if time
A) 3 Position Snatch – 5 sets @ 60-75%
Mid thigh, above knee, ground
Tuesday
If you want to do Murph Prep do Mondays
Buy in – EA Warm up
A) Back Squat
6 @ 6.5/10 , 4 @ 7/10, 2 @ 7.5/10, 1 @ 8/10, 2 @ 7.5/10, 4 @ 7/10, 6 @ 6.5/10
*rest as needed between rounds
Metcon – for time
60/40 Cal Row
40 Lateral Burpees Over Rower
20 Power Snatch (95/65)
Rx+ 75/60, 50, 25 (115/80)
Wednesday
Buy in – 3 rounds
1 min cardio / 7 Single Arm DB Press / 14 Alt V- Ups
A) 1 Clean Deadlift to mid thigh + 2 Hang Power Cleans from Mid thigh + 1 Push Press – 5 sets between 55-70% of Clean and Jerk
B) DB Single Arm Bent Over Row 3×8 @ 7-8/10 RPE
Metcon – 7 Rounds
21 Strict Press (75/55)
21 Abmat Sit Ups
Thursday
Buy in – 2 Rounds
2 Min Skipping Practice (singles/doubles/crossovers) / 10 Prone YTWs / 20 Plank Shoulder taps / 10 Single Arm DB Bench / 30 Sec Supinated Hang
A) Bench Press – Build to a Heavy Double
*after first 5 sets 1 min standing famers hold
Metcon – 2-3 Sets
2 Rounds
15/12 Cal Row
15/12 Cal Ski
15/12 Cal Bike
60 sec rest between rounds and 3 min rest between sets
Friday
Buy in – EA Warm up
A) Pause Front Squats –
3 @ 65%, 2 @ 70%, 1 @ 75%, 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 75%, 2 @ 80%, 1 @ 85%
*pause for 3 seconds in bottom
B) 5-7 sets depends on ability to handle volume – 3 Weighted Strict Pull ups @ 7-8/10RPE
Partner Throwdown Friday – 14 min AMRAP
200m Run together
30 Burpees (one partner burpee other person hanging from pull up rig)
April 13, 2026
