Monday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Banded Strict Pull Up
10 Hand Release Push Up
10 Lateral Box Step Up (each leg)
A) 5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)
*:30-:45 Pec Stretch between sets
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
*Rx+ All with 20lb/14lb Vest
Tuesday
You can do yesterdays if you want to Murph Prep
or
Buy in – EA Warm up
A) 10 Deadlift @ 50% of estimated 10RM
8 Deadlift @ 70% of estimated 10RM
5 Deadlift @ 80% of estimated 10RM
3 Deadlift @ 90% of estimated 10RM
10RM Deadlift
*:30 Banded Hip Flexor Stretch between sets
Metcon
4 sets (1 set every 5 minutes)
25/20 Calorie Bike
25/20 Calorie Ski (OR Row)
Wednesday
Buy in – 10 Minutes moving through:
1:00 Cardio (moderate)
10 Step Back Lunge
10 KB Swing (light-moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
-Then-
Warm Up to workout weights
A) 5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
B) Build to a tough but quality single Split Jerk.
*Focus on strong Overhead Position
**Superset w/5 Supinated Bent Over Rows @7-8/10 RPE and :30 Passive Hang Stretch for each set
Metcon – AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
40 Double Unders
Thursday
Buy in – 2 Rounds
100 Skips / 10 Goblet Cossack Squats / 20-30 Double Unders / 10 Hip Flows / 10 Pause Back Squats
Mobility – Pain Ball on Hips
A) Back Squat – Build to a Heavy 5
Metcon – 15 Min AMRAP
40 Double Unders
20 KBS
10 Burpee Box Jumps
Friday
Buy in – 2 Sets
1:00 Row (moderate)
10 Single Arm Bench Press (each arm, moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Banded Chin Up
1 Standing Pull to Foot Clamp to Standing
-Then-
Warm Up to workout weights w/1 Bar Muscle Up after each set
Partner Throwdown Friday
Teams of 2
80/64 Calorie Row Calorie Row
100 Bench Press (115/80)
30 Bar Muscle Ups
60/48 Calorie Row
80 Bench Press (135/95)
15 Rope Climbs
40/32 Calorie Row
60 Bench Press (155/105)
5 Legless Rope Climbs
*Split reps as desired
April 29, 2024
