Monday
Buy in – 2 Sets
200m Run / 20 Plank Shoulder Taps / 10 Scap Only Pull ups / 10 skip Swings (put your cloth between your legs / 10 Goblet Cossack Squats
Mobility – 10 Hip Flow -> Hip Extension -> Lunge
A) 5 Tempo Front Squat @ 6/10 RPE
5 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
1 Tempo Front Squat @ 9/10 RPE
1 Tempo Front Squat @ 10/10 RPE
*Tempo: 3 seconds down, 2 second pause
Metcon – Murph Prep Monday
4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-
Tuesday
Buy in – EA Warm Up
Mobility – Lat Stretch
A)3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
Metcon – 3 sets
10 Devil’s Press (2×40/2×25)
70 Double Unders
10 Devil’s Press (2×40/2×25)
-Rest 1:1 b/t set-
*4 min cap each set
Wednesday
Buy in – 2 Rounds
1 min Row / 10 Bird Dog with ball on back / 5 Single Arm DB Bench / 30 Sec Side Plank / 30 sec Flutter Kick
A) 6 Bench Press @ 6/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
2 Bench Press @ 9.5/10 RPE
30-60 sec supinated hang after first 3 working sets
Metcon – 2 Rounds For time
30/24 Cal Row
30 T2B
30/24 Cal Row
20 Burpee Box Jump Overs
Thursday
Buy in – 3 Rounds
1-2 min Crossover Practice / 10 Banded Good Mornings / 1 Min Superman Hold / 10 Russian KB Swing (Proper hinge)
A)5 Deadlifts @ 7/10 RPE
5 Deadlifts @ 7.5/10 RPE
5 Deadlifts @ 8/10 RPE
5 Deadlifts @ 8.5/10 RPE
5 Deadlifts @ 9/10 RPE
*5 Sit to Jump Tall Box Jumps after each set.
* your first set isn’t the 7/10 build to 7/10 then your working sets start
Metcon – “Grace”
30 C+J for time (135/95)
Friday
Buy in – 2 Rounds
250m Row OR Ski (moderate)
10 Hanging Scap Retractions, 5 Kip to Swing
5 Inchworm w/Push Up
5 Front Squat
5 Push Press
5 Thrusters
*All done with empty barbell.
-Then-
Warm Up to Thruster weight with 3 Chest to Bar Pull up after each set
Metcon – Partner Throwdown Friday!
2 sets
40 Chest to Bar Pull Ups
40 Bar Facing Burpee
40 Thrusters (95/65)
-rest 5 minutes b/t sets-
*Split all reps as desired
A)JUST BELOW Parallel Wide Stance Box Squats 5×4 @ 6.5-10/10 RPE
May 1, 2023
