Monday
Buy in – 2 Rounds
200m Run
10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips
15 Banded Air Squat
Murph Prep Monday
“Luce”
3 Rounds
1000m run
10 Ring Muscle Ups
100 squats
Buy out if time – 2-4 rounds
10 Strict Dips (on Rings or Dip setup)
10 Standing Barbell Curl @ RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
-Rest 2-3 minutes b/t rounds-
Tuesday
Buy in – 2 Rounds
2 min Crossover Practice / 5 Zombie Squats / 10 Cossack Squats / 5 1 1/4 Front Squats / 5 Pause Front Squats
A) Tempo Front Squat 5×3
3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause
B) Strict Press
6 Strict Barbell Press @ 6.5/10 RPE
6 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 8.5/10 RPE
2 Strict Barbell Press @ 9.5/10 RPE
AMRAP in 60 seconds of L Seated
*try heavier if you can on 60 seconds
Metcon –
AMRAP 7 Minutes
50/40 Calorie Air Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Air Bike
Wednesday
Buy in – 3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
1 min crossover practice
A) 8 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
Metcon – For time
40-30-20-10
Cross Overs
20-15-10-5
Hang Power Cleans (95/65)
Buy out – 4 Rounds
12 Incline Bench Dumbbell Chest Fly @RPE7
-rest 0:30-
10 Standing Kettlebell Crush Grip Bicep Curl @RPE7
-rest 0:90-
Thursday
Buy in – EA Warm up
A) Wide Stance Box Squat @ Parallel- 5×5 @ 6-10/10 RPE
Metcon – 10 RFT
3 Strict Chin Ups
3 Wall Walks
3 Deadlifts 255/175 (not over 80%)
Friday
Buy in – 2 rounds
1:00 Bike (moderate)
20 Alt Leg V-Up
10 Russian Kettlebell Swings (moderate)
5 Inchworm into Strict Pull Up
5 V Push Ups
-Then-
Warm Up to Dumbbell Snatch weight
Metcon – Partner Throwdown Friday!
5 rounds
15/12 Calorie Row
15 Sit Ups (Rx+ 15 GHD)
-then-
100 Dumbbell Snatch (50/35) (split)
-then-
5 rounds
15/12 Calorie Row
10 Burpee Pull Ups
-then-
100 Strict handstand Push Ups (split)
*Both partners working on opposite movements during 5 round couplets at the same time. Each partner completed all reps for each of the 5 rounds
April 24, 2023
