Monday
Strength
ON A 10:00 RUNNING CLOCK...
Complete
5x
5 Weighted/BW/Banded Pull Ups
Workout
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups
20 Plate GTOH 20/15 or 15/10
10 Pull Ups
(Score is Rounds + Reps)
Murph Prep
CONDITIONING
1 Mile Run
-Rest 2:30-
Into...
800m Run
-Rest 2:00-
Into...
400m Run
-Rest 1:00-
Into...
200m Run
*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!
STRENGTH
EMOM x 12 MINUTES
MIN 1 - :30 Max Pull-Ups
MIN 2 - :30 Max Push-Ups
MIN 3 - :30 Max Air Squats
*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.
Tuesday
Strength
1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Back Squat
Workout
Punch Out
FOR TIME
800m Run
30 Thrusters 52.5/35 or 35/25
30 Lateral Burpees Over Bar
(Score is Time)
Wednesday
Partner Workout
AMRAP 30
1 Wall Walk
2 Power Cleans 80/60 or 60/40
3 Strict Pull Ups
After 5/10/15 rounds...50 Double Unders each
Complete full rounds
(Score is Rounds & Reps)
Weightlifting
Week 3
Clean & Jerk 6x1 @80%
Front Squat 2rm
Push Press 3x5 (building from previous session)
Thursday
Strength
1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Bench Press
Workout
EMOM x 16 MINUTES
MIN 1&2 - AMRAP of Triplet*
MIN 3 - Max Strict Ring Dips
MIN 4 - Rest
*1 Round of Triplet is...
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists 15/10 or 10/7.5
(Score is Total Strict Ring Dips)
Hero
PK
5 rounds for time of:
• 225/155 lb. Back Squats, 10 reps
• 275/155 lb. Deadlifts, 10 reps
• 400-meter Sprint
• Rest 2 minutes
Murph Prep
800m Run
Into Athlete's Choice (Pick ONE)...
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into...
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
Friday
Strength
1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Deadlift
Workout
FOR TIME
35/28 Cal Bike or 45/35 Cal Row/Ski
Into...
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts 115/80 or 80/52.5
Into...
35/28 Cal Bike or 45/35 Cal Row/Ski
(Score is Time)
Finisher
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
Saturday
Endurance
2x
AMRAP x 12 MINUTES
14 Wall Balls 20/14 or 14/10
7 Push Jerks 70/47.5 or 52.5/35
14 Chest to Bar Pull-Ups
-Rest 2:00 b/t Sets-
*Reset from the beginning
**Add 7 Wall Ball Reps after each full round.
(Score is Lowest Rounds + Reps)
Partner Workout
AMRAP x 24 MINUTES*
30 Wall Balls 20/14 or 14/10
20 Push Jerks 70/42.5 or 52.5/35
30 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as Needed.
(Score is Rounds + Reps)
Sunday
Weightlifting
Snatch 8x1 @80%
Back Squat 5x3 @85%
RDL 3x3 (Building from previous session)
HIIT60
Gut Check
FOR TIME*
35-30-25-20
Cal Row**
Russian KB Swings 32/24 or 24/16
Down Ups
V-Ups
*Complete 75 Double Unders after each full round.
**Alt. Cals: 27-24-20-15.
(Score is Time)