Monday
Murph!!
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
Tuesday
Murph
or
Buy in – EA warm Up
Metcon – 4 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-
Wednesday
Murph
or
Buy in – 3 Sets
14 Double Dumbbell Lateral Box Step Overs (7 each leg)
10 Barbell Good Mornings
20 Weighted Russian Twists
Hip and OH Mobility
A) 3x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7/10 RPE
2x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.
Buy out Accessories- 3 Sets
5 Dumbbell Renegade Row (push up + right arm row + Push up + left arm row = 1 rep)
10 Wall Ball Throw Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :30 Handstand Hold
Thursday
Buy in- 2 rounds
1:00 Row (moderate)
5-10 Single Leg Dumbbell/Kettlebell RDL (each leg)
10 Step Back Lunges
:20 Side Plank (each side)
10 Kip to Swing
Metcon –
10-20-30
Reverse Lunge
30-20-10
T2B
A) Wide Grip Bench 5×3 @7-9/10 RPE
Friday
Buy in- 2 Rounds
0:30 Bike (moderate to fast)
10 Inchworm w/Hand Release Push Up
10 Lateral Bar Hop
A) 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk 5 sets @ 6.5-8/10 RPE
Metcon – Parter WOD
3 Rounds
40 Burpees over the bar
20 Back squats (155/105)
one partner working at a time
May 29, 2023
