Monday
Buy in – 2 sets
1:00 Cardio (moderate)
10 Hanging Scap Retractions, 5 Kip to Swings
10 Alt. Leg V-Ups
5 Inchworms, 5 Hand Release Push Ups
10 Air Squat, 5 lateral box step ups
Murph Prep Monday
“Barbara”
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
scaled version
5 Sets:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3 minutes b/t sets-
Tuesday
Buy in – 2 Rounds
1 min Crossover practice / 10 Hip Flow W/extension / 10 Zombie Squats / 10 Banded Presses
Mobility – Foam Roll lats + Pec Stretch
A) Tempo Front Squats 5×4 @ 6-7/10 RPE
* tempo at 4 down 2 pause
B) 8 Strict Barbell Press @ 6/10 RPE
8 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
6 Strict Barbell Press @ 8.5/10 RPE
4 Strict Barbell Press @ 9.5/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45/35#)
Metcon – Tabata Air Squats
*Can do yesterdays Murph Prep if you like*
Wednesday
Buy in – 2 Sets
50 Jumping Jacks
10 Banded SLRDL (band on shoulder to foot)(each)
10 Single Leg Glute Bridge (each)
10 Ball on low back BirdDog
Mobility – Hip flexor on bench
A) Deadlift 10-10-8-8-6
6-8 RPE
* seated high box jump x5 after each set
Metcon – Row or Ski
Men: 60-50-40-30-20-10
Women: 48-40-32-24-16-8
• rest 1 minute between sets –
*20 min cap -RX+ add 70/56
Thursday
Buy in – EA Warm up
A) 3 Pause Hang Power Snatch @ 60-65% 1 RM Snatch
2 Pause Hang Power Snatch @ 65-68% 1 RM Snatch
1 Pause Hang Power Snatch @ 70-73% 1 RM Snatch
3 Pause Hang Power Snatch @ 65-68% 1 RM Snatch
2 Pause Hang Power Snatch @ 70-73% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
*Pause for 2 seconds in the receive position before standing
Metcon – Hero Workout “Jack”
AMRAP 20 Minutes
10 Push Presses (115/85)
10 KettleBell Swings (53/35)
10 Box Jumps (24/20)
Friday
Buy in – 2 Rounds
10 x 25s side shuffle / 10 Empty Bar Box Squats / 20 DB Calf Raise / 10 W to Y on the floor with 3 second pause in Y
A) Box Squat at Parallel 5×4 at 6-
10/10 RPE
Metcon – with partner
10 Rounds (5 each)
3-5 Wall Walks
8 Shuttle Sprints
one round at a time
April 17, 2023
