Monday
Buy in – 3 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Box assisted Strict Pull Up
5 Hand Release Push Up
5 Lateral Box Step Up (each leg)
A) Push Press – Build to a heavy 3
Metcon – Murph Prep Monday
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20/14lb Vest
Tuesday
Buy in – EA Warm up
Accessory –
4 Sets:
7 Goblet Hold Lateral Step Ups (each leg) 7/10 RPE
5x [1 Single Leg Kettlebell Deadlift + 1 Single Arm Row] (each side) @6/10 RPE
40 Calf Raise (weighted if you’re strong here)
Metcon – 5 sets (1 set every 5 minutes)
25/20 Calorie Bike
25/20 Calorie Ski (OR Row)
RX+ 30/24
Wednesday
Buy in – 2 Rounds
50 Skips / 10 Banded Glute Bridge / 50 Skips / 10 Deadbugs / 50 Skips / 3 Muscle Cleans + 3 Power Cleans + 6 Front Rack Rockers
A) Wave 1
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @82% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
B) Wave 1
2 Power Clean @65% 1RM Power Clean
2 Power Clean @68% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @68% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
Wave 3
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @82% 1RM Power Clean
1 Power Clean @82-85% 1RM Power Clean
Metcon – For time
27 Toes to Bar
18 Power Snatches (95/65)
9 Bar Muscle Ups
*27 Double Unders every time you break
Thursday
2 Sets
2 Shuttle Jog
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
-Into-
2 Sets
2 Shuttle Jog
10 Kip to Swing
5 Kipping Pull Up
A) 5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat.
*Rest as needed between sets.
**Start at 65% for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day
Metcon
At 0:00
10 Chest to Bar Pull Ups
4 Shuttle Runs (50ft)
15 Overhead Squat (95/65)
At 3:00
10 Chest to Bar Pull Ups
4 Shuttle Runs (50ft)
12 Overhead Squat (115/80)
At 6:00
10 Chest to Bar Pull Ups
4 Shuttle Runs (50ft)
9 Overhead Squat (135/95)
At 9:00
10 Chest to Bar Pull Ups
4 Shuttle Runs (50ft)
6 Overhead Squat (155/105)
At 12:00
10 Chest to Bar Pull Ups
4 Shuttle Runs (50ft)
3 Overhead Squat (185/125)
Friday
Buy in – 3 Sets
1:00 Row (easy-moderate)
15 Banded Good Morning
10 Single Arm KB Press R/L (Light-Moderate)
A) 5 Front Squat 65%1RM Front Squat
5 Bench Press 65%1RM Bench Press
-Rest as needed-
4 Front Squat 70%1RM Front Squat
4 Bench Press 70%1RM Bench Press
-Rest as needed-
3 Front Squat 75%1RM Front Squat
3 Bench Press 75%1RM Bench Press
-Rest as needed-
2 Front Squat 80%1RM Front Squat
2 Bench Press 80%1RM Bench Press
-Rest as needed-
1 Front Squat 85%1RM Front Squat
1 Bench Press 85%1RM Bench Press
-Rest as needed-
2 Front Squat 80%1RM Front Squat
2 Bench Press 80%1RM Bench Press
-Rest as needed-
3 Front Squat 75%1RM Front Squat
3 Bench Press 75%1RM Bench Press
-Rest as needed-
4 Front Squat 70%1RM Front Squat
4 Bench Press 70%1RM Bench Press
-Rest as needed-
5 Front Squat 65%1RM Front Squat
5 Bench Press 65%1RM Bench Press
Partner Throwdown Friday
2-3 rounds each depending on time
21 Calorie Row
15 Dumbbell Shoulder to Overhead (2×50/35)
9 Lateral Burpee Over Rower (face away from the monitor)
alternating rounds
April 28, 2025
