Monday
Strength
ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Bench Press
Workout
AMRAP x 12 MINUTES
10 Russian KB Swing 32/24 24/16
15 Sit-Ups
100m Run
(Score is Rounds + Reps)
Optional: Murph Prep Day 1
Conditioning
SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
Strength
EMOM x 15 MINUTES*
MIN 1 - 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 - 10 Push-Ups**
MIN 3 - 20-30 Air Squats
*GOAL: Volume building EMOM...goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
Tuesday
Strength
ON A 25:00 RUNNING CLOCK... Build to a Heavy 1-Rep Back Squat
Workout
ON A 5:00 RUNNING CLOCK...
Max Cal Row*
-Immediately Into-
AMRAP x 5 MINUTES*
12/9 Ski or Bike Cals
10 Goblet Squats 20/12
5 Jumping Air Squats
*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.
(Score is Total Reps)
Finisher
2 SETS
:45 Side Plank (L)
:45 Side Plank (R)
1:00 Plank
-Rest As Needed b/t Sets-
Wednesday
Partner Workout
E6MO6M 36
35 Box Jump Overs 24/20
25 Chest to Bar Pull-Ups
15 Burpees
5 Hang Power Clean 90/65 65/45
(Score is Time)
Weightlifting Week 1
Hang Clean + Jerk 4x2 @60%
Front Squat 1x1 @ 100/102/105/107/110% of 1rm Clean + Jerk
Push Press 3x5
Thursday
Workout
EMOM x 25 MINUTES
MIN 1 - 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*
MIN 2 - 7-10 Strict Handstand Push-Ups
MIN 3 - 12/10 Cal Bike
MIN 4 - :50 Plank Hold (Athlete Choice)**
MIN 5 - Rest
*Option to complete Lunges without DB.
**Plank Hold Options...
Low Plank
High Plank
Side (Star) Plank
Reverse Plank
Finisher
FOR TIME
20-15-10-15-20
Russian Twists*
Sit-Ups
*1 Rep= R+L.
(Score is Time)
Hero
Paz
Cash-In: 1,000 meter Run
Directly into AMRAP in 22 minutes of:
23 Air Squats
7 Burpees
14 Push-Ups
Cash-Out: 1,000 meter Run
Scoring: Total number of rounds and repetitions completed within the 22-minute time cap.
Friday
Strength
ON A 25:00 RUNNING CLOCK... Build to a Heavy 1-Rep Deadlift
Workout
12 ROUNDS FOR TIME
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*
*Increase Double Unders by 10 Reps Every 4 Full Rounds...
R1-4 - 20
R5-8 - 30
R9-12 - 40
(Score is Time)
Saturday
Endurance
EVERY 5:30 x 6 SETS
400m Run
30 Wall Balls 20/14 14/10
5 Strict Pull Ups
-Rest with Remaining Time-
(Score is Slowest Set)
Partner Workout
IN TEAMS OF 2...
FOR TIME*
40 Toes to Bar
60/48 Cal Row
40 Toes to Bar
80 Alt. DB Power Snatch 22.5/15 15/10
60/48 Cal Row
40 Toes to Bar
100 Box Jumps 24/20
80 Alt. DB Power Snatch
60/48 Cal Row
40 Toes to Bar
*P1 works while P2 rests. Split work as needed.
(Score is Time)
Sunday
Weightlifting Week 1
Back Squat 5x5 @70
Power Snatch + Hang Snatch 4x2 @60%
RDL 5x3
HIIT60
Strength Endurance
EMOM x 15 MINUTES
MIN 1 - Max Crossbody Mountain Climbers
MIN 2 - Max DB Clean & Press
MIN 3 - Max DB Slides
Workout
ON A 2:30 RUNNING CLOCK...
Max DB Thrusters
-1:30 Rest-
3 SETS FOR MAX REPS
1:00 - Max DB Goblet Curtsey Squats
1:00 - Max Jumping Air Squats
1:00 - Max Wall Sit
-1:30 Rest-
ON A 2:30 RUNNING CLOCK...
Max DB Thrusters
(Score is Reps)
Optional: Murph Prep Day 2
Conditioning & Strength
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs...faster than your 400m pace from earlier this week. Intentional, crisp movement on all of the the BW movements. Try to accomplish unbroken if possible.