Just a heads up Tuesday and Thursday 930 am will be open gym I don’t have a coach so Maarten is going to open and show things but won’t be a normal class.
Monday
2 rounds
100m Jog
5-10 Ring Rows (Or body rows)
5 Inchworms
10 Hanging Scap Retractions
5 Air Squats
Murph!
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run
Tuesday
Do Murph day if you haven’t yet
If you have done Murph
Buy in – EA Warm up
A) 4 Sets
12 Bench Press @8/10 RPE
*In between sets perform 10 Single Arm Dumbbell Upright Row (each side) @7-8/10 RPE
**Rest as needed between sets
B) Back Squat – 5×5 @ 5/10
Buy out – Foam Roll and Pain Ball
Wednesday
Murph if you haven’t done it
Buy in – EA Warm up
Metcon – 20 Minute EMOM (Every Minute on the Minute)
Odd: 15/12 Calorie Row
Even: 10 GHD Sit Ups
A) 4 Sets
7 Single Arm Kettlebell Front Rack Hold TALL Box Step Ups (each side) @7-8/10 RPE
10 Sumo Stance Barbell RDL @7-8/10 RPE
40 Calf Raises (weighted if you’re strong here) @7-8/10 RPE
Thursday
Buy in – 2 Rounds
200m Run / 10 Hip Flow to lunge / 5 of each – Shrug, High Pull, Power Clean, Push Jerk, Split Jerk / 30 second Supinated Hang
A) Build to a Heavy doubler Power Clean and Jerk (one power jerk, one Split)
Metcon –
2 Sets
2 Rounds
30/24 Calorie Row
30/24 Calorie Ski
30/24 Calorie Bike
*Rest 3 minutes between rounds.
**Rest 4-6 minutes between sets
Friday
Buy in – EA Warm up
A) 4 Sets
4 Front Squat @80-85% 1RM Front Squat
4 Incline Bench Press @80-85% 1RM Bench Press
4 Weighted Pull Ups @8-8.5/10 RPE
*Rest as needed between sets
Partner Throwdown Friday
Teams of 2
100 Wall Ball (20/14)
100 Toes to Bar
100 Dumbbell Snatch (50/35)
100 Box Jump Overs (24/20)
May 25, 2026
