Monday 23rd May - Sunday 29th May

Monday

Strength
Bench Press
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%


Workout

AMRAP x 6 MINUTES
10 Alt. DB Front Rack Reverse Lunges 15/10 or 12.5/8
8/6 Cal Bike / Ski
6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES
10 Up-Downs
8/6 Cal Bike/ Ski
6 Alt. DB Front Rack Reverse Lunges 22.5/15 or 15/10

(Score is Total Rounds + Reps)

Tuesday

Strength
Back Squat
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%



Workout

AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)


Wednesday

Partner Workout

IN TEAMS OF 2...

AMRAP x 24 MINUTES*
25 Double Unders
15 Russian KB Swings 24/16 or 16/12
5 Strict Ring Dips

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.

(Score is Total Box Step-Up Reps)


Finisher
6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold




Weightlifting Week 4

Snatch- Daily Max into
1x 75% 80% 85% 90% 90%+

Snatch Pull 5x2 @90% of Snatch

Back Squat
1x2 @85% 87% 90% 92%

Thursday

Strength
Deadlift
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%



Workout

Christine
3 ROUNDS FOR TIME
500/400m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24/20)

*BW DL should be considered relatively light and done unbroken.

(Score is Time)


Hero
Taylor
4 rounds for time of:
• Run 400 meters
• 5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

Friday
Strength
Tempo Overhead Squats
5-5-5 (22X1)



Workout

Cool Hand Luke
7 ROUNDS FOR TIME
7 Overhead Squats 52.5/35 or 35/25
7 Bar Facing Burpees
7 Toes to Bar
100m Run

(Score is Time)


Saturday
Classes will be 90 minutes for today…
0730, 0900, 1030

Murph
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run


This can be done Solo or Partner

Sunday

Weightlifting

Clean & Jerk- Daily Max into
1x 75% 80% 85% 90% 90%+

Clean Pull 5x2 @90% of Clean & Jerk

Front Squat
1x2 @85% 87% 90% 92%

HIIT60
4 SETS FOR QUALITY
40/30 Cal Machine
30 Sit-Ups
20 Broad Jumps
10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)
50m Overhead Plate Walk


-Rest 1:00 b/t Sets-







Monday 16th May - Sunday 22nd May

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)

Monday 9th May - Sunday 15th May

Monday

Strength
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)


Workout

FOR TIME
2:00 ON / 1:00 OFF
Min 1 - 12/10 Cal Machine
Min 2 - Max Clean and Jerks 85/60 or 60/42.5 with time remaining...

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)


Murph Prep
Conditioning
3 SETS*
800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week's runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

Strength
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats

*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today...first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

Tuesday

Strength
Bench Press
1x5 @65% 1x5 @75% 1x5 @85%



Workout

4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Plate GTOH 20/15
8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)



Finisher
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Alt. V-Ups
MOVT 2 - Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

Wednesday

0:00 - 15:00
Deadlift
5 @65%
5 @75%
5 @85%

15:00-17:00
Rest

17:00 - 35:00
27-21-18
Box Jumps 24/20
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts 142.5/92.5 or 100/70

YGIG
P1 27 Box Jumps
P2 27 Box Jumps
P1 18 HSPU
P2 18 HSPU

(Score is Time)


HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press




Weightlifting Week 2
Back Squat 3x5 @75%

Snatch 10x1 @75%

RDLs 5x3

Thursday

Workout
ON A 12:00 RUNNING CLOCK...
90/72 Cal Row
40 Hand Release Push-Ups
24 Pull Ups
Max Toes to Bar in Time Remaining...

-Rest 2:00-

ON A 6:00 RUNNING CLOCK...
45/36 Cal Row
20 Hand Release Push-Ups
12 Pull Ups
Max Toes to Bar in Time Remaining...

(Score is Total Toes to Bar Reps)




Hero
For time:
Thrusters 10
15 Bar-facing burpees
Thrusters, 20
25 Bar-facing burpees
Thrusters, 30
35 Bar-facing burpees

Friday

Strength
Back Squat 1x5 @65% 1x5 @75% 1x5 @85%



Workout

AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees To Target*
200m Run

*Target is 6 inches above standing reach.

(Score is Rounds + Reps)


Murph Prep
Conditioning & Strength

800m Run

Into...

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into...

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle "Half Murph." This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

Saturday

Endurance

Bar Muscle Up Practice


Workout

Snake Eyes
11 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 DBL DB Alt. Front Rack Reverse Lunges 22.5/15 or 15/10
9 KB Swings 32/24 or 24/16
36 Double Unders

(Score is Time)

BMU Option 1: Jumping BMU (3 Reps)
BMU Option 2: Up-Down Chest to Bar Pull-Ups (4 Reps)



Partner Workout

Bar Muscle Up Practice

IN TEAMS OF 2...

28 ROUNDS FOR TIME*
2 Bar Muscle-Ups
4 DBL DB Alt. Front Rack Reverse Lunges 22.5/15 or 15/10
6 KB Swings 32/24 or 24/16
24 Double Unders

*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.

(Score is Time)

BMU Option 1: (3 Reps) Jumping BMU
BMU Option 2: (4 Reps) Up-Down Chest to Bar Pull-Up


Sunday
Weightlifting Week 2

Front Squat- Build to a daily 2rm

Clean & Jerk 8x1 @75%

Push Press 3x5



HIIT60
4 Rounds
1:30 Row/Bike/Ski*
15 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
20 Lateral Box Step-Overs (24/20)
15 Diamond Push-Ups
20 Jumping Lunges
1:30 Row/Bike/Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine or switch as they go.



Finisher

FOR TIME
50-40-30-20-10
Sit-Ups
10-20-30-40-50
DB Plank Taps

(Score is Time)














Monday 2nd May - Sunday 8th May

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.

Monday 25th April - Sunday 1st May

Monday

Strength

5-5-5-5
Weighted Pull-Ups

*Weight starts light, build to Heavy


Workout

EMOM 15 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - :50 Max Strict Pull-Ups
MIN 3 - :50 Max Hand Release Push-Ups

(Score is Total Reps)

Tuesday

Strength
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:

1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH

(Score is Weight)



Workout

DT
Five rounds of:
• Deadlift, 12 reps
• Hang power clean, 9 reps
• Push jerk, 6 reps

Weight: 70/47.5

Wednesday

Partner Workout

AMRAP 35
1 Mile Run
80 DB Thrusters (1)
60 Alt. DB Suitcase Lunges 22.5/15 15/10
20 Wall Walks

*Partition as needed to complete all the work

(Score is Rounds & Reps)



Weightlifting

Snatch 5x1
15 minutes to build to 80% of 1rm
15 minutes to complete 5x1

Back Squat 3x1
10 minutes to build to 80% of 1rm
10 minutes to complete 3x1

Thursday

Workout
FOR TIME
24-21-18-15-12-9-6
Cal Machine (Preferably Row)
Kettlebell Swings 24/16 16/12

(Score is Time)



Finisher
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus

-Rest 1:00 b/t Sets-



Hero
Gunny
For time:
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Friday
Strength
3 Attempts at a 10-Rep Thruster


Workout

AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters 60/42.5 42.5/30
10 Up Downs Over Bar

(Score is Rounds + Reps)

Saturday

Endurance

FOR TIME
4 ROUNDS
5 DB Devil's Clean 22.5/15 15/10
5 DB Renegade Rows*
200m Run

Immediately Into...

4 ROUNDS
50 Double Unders
10 Pull Ups

Immediately Into...

4 ROUNDS
5 DB Devil's Clean
5 DB Renegade Rows*
200m Run

(Score is Time)

*1 Rep = Push-Up + Row L + Row R



Partner Workout
IN TEAMS OF 2...

AMRAP x 9 MINUTES
3 DB Devil's Clean 22.5/15 15/10
3 DB Renegade Rows*

Immediately Into...

AMRAP x 9 MINUTES
30 Double Unders
5 Pull Ups

Immediately Into...

AMRAP x 9 MINUTES
3 DB Devil's Clean
3 DB Renegade Rows*

(Score is Total Rounds + Reps)

*1 Rep = Push + Row L + Row R

**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.


Sunday

Weightlifting

Clean & Jerk 5x1
15 minutes to build to 80% of 1rm
15 minutes to complete 5x1

Back Squat 3x1
10 minutes to build to 80% of 1rm
10 minutes to complete 3x1


HIIT 60
3 SETS FOR QUALITY
12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)
16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)
18 KB Heel Taps*
2:00 Machine Of Choice

*L+R=1 Rep.

-Rest 1:30 b/t Sets-






FIniher
100 Burpees

E2MO2M
3 Wall Walks

Time Cap 20 minutes