Monday
Warm up – 10 min
100m Jog / 7 Ring Rows / 7 Inch Worm / 4 Push ups / 6 Air Squats
“Murph”
1 mile Run
100 Pull ups
200 Push Ups
300 Air Squats
1 mile Run
Partition the middle however you see fit!
Tuesday
If you missed “Murph” you are doing Mondays
Buy in – 3 sets
20 Walking Lunges (one KB in front rack, one overhead) switch at 10
20 BB Good mornings (pause at end range)
10 Side Lying Hip Raise (each side)
Mobility – 10 pass throughs each grip
A) Hang Snatch Pull x2 + Hang Snatch x1
waves at 65/70/75/80/70/75/80/85
B) Plate Snow Angels – 4×10
C) Bicycle Crunch – 4×20
Wednesday
If you have missed Murph today is your day!
Buy in – 2 Rounds
40 Jumping Jacks / 10 Banded Good Mornings / 20 Banded Pull Aparts / 10 Db Snatch
A) Deadlift x5 moderate x6 sets
*5 broad jumps after each sets
Metcon – 3 Rounds
20 Alternating DB Snatch
20 Burpees
rest 2 min
Thursday
Buy in – EA warm up
A) Box Squats At Parallel – Build to a 2 RM in 6-7 sets
B) 200m Heavy farmer carry x3-5 (don’t wimp out on weight)
C) Buy out – 1 min each
quad stretch
standing stradle
seated forward fold
Friday
Buy in- 2 Rounds
10 Single Arm DB Step up each side
7 Dumbbell Tempo Sumo Deadlifts (5 second descent, explode up) (Heavy)
10 Dumbbell Tempo Chinese Row (5 second descent, hold at the top for 2 seconds)
Metcon – 2 Rounds for time
300m Row/Ski
15 Thrusters (95/65)
75 Double Unders
15 Thrusters
300m Row/Ski
rest 5 min
Buy out – 2-3 rounds
Barbell 21s
Banded Tricep Extension x15
May 30, 2022
