Monday
Buy in – EA Warm uo
A)5 Strict Barbell Press @ 6/10 RPE
3 Strict Barbell Press @ 7/10 RPE
1 Strict Barbell Press @ 7.5/10 RPE
1 Strict Barbell Press @ 8/10 RPE
1 Strict Barbell Press @ 8.5/10 RPE
1 Strict Barbell Press @ 9/10 RPE
1 Strict Barbell Press @ 10/10 RPE
Metcon- 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
Tuesday
Buy in – 2 Rounds
2 min Skipping Practice / 10 Cossack Squats / 1 min Front rack Hold / 10 Banded Good Mornings
A) 5 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
1 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
B) 5 Deadlifts @ 6/10 RPE
3 Deadlifts @ 7/10 RPE
1 Deadlifts @ 7.5/10 RPE
1 Deadlifts @ 8/10 RPE
1 Deadlifts @ 8.5/10 RPE
1 Deadlifts @ 9/10 RPE
1 Deadlifts @ 10/10 RPE
Metcon – 8 Min amrap
100ft farmer carry 4x25ft (50/35s)
25 Double Unders
Wednesday
Buy in – 2 Sets
1:00 Row (moderate)
5 Single Arm Dumbbell High Pull (moderate) (each side)
5 Single Arm Dumbbell Front Squat (moderate) (each side)
5 Box Jump w/Step Down (increase height each set)
:20 Ring Support Hold into :5 Controlled Descent
A) 5 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
1 Bench Press @ 7.5/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
Metcon – for time
75 Hang Squat Cleans (65/45)
*Everytime you break, perform:
5 Box Jumps (24/20)
5 Strict Ring Dips
Buy Out – Peanut on spinal erectors and on forearms
Thursday
Buy in – 2000m Ski or Row easy
3-4 Rounds
10 Strict Pull Ups @RPE 7 (add weight if possible)
-rest 60 seconds-
10 Double DB Standing Bent Over Row @ moderate weight – maintain quality RPE 7
-rest 60 seconds-
15 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-rest 60 seconds-
10 Lat Pulldowns – Neutral Close Grip @RPE 7
-Rest 2 min b/t rounds-
Buy out – foam roll quads and hammys
Friday
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Box Squat (3:1:2:1)
A) 5 AT PARALLEL Box Squats @ 6.5/10 RPE
3 AT PARALLEL Box Squats @ 7/10 RPE
1 AT PARALLEL Box Squats @ 7.5/10 RPE
1 AT PARALLEL Box Squats @ 8/10 RPE
1 AT PARALLEL Box Squats @ 8.5/10 RPE
1 AT PARALLEL Box Squats @ 9/10 RPE
1 AT PARALLEL Box Squats @ 10/10 RPE
Metcon – With Partner 1 Working at a Time
150 Wall Balls (20/14)
30 Muscle Ups (or 50 Burpee Pull ups)
30 Snatch (135/95)
