Monday 12th June - Sunday 18th June

Monday

Strength

EMOM x 8 MINUTES*
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Front Squat

*Start Light and build to Moderate.

RPE 6

Workout

Performance

AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (85/60)
4 Front Squats

RPE 7

Fitness

AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (60/42.5)
4 Front Squats

RPE 7

---

Tuesday

Skill
Performance

1.) 2 SETS
5 Handstand Push-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS
3 Segmented Handstand Push-Ups*

*Lower - Hips to Wall - Coil Legs - Kick + Press.

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
3-5 Kipping Handstand Push-Ups

-Rest As Needed b/t Sets-

Fitness

1.) 2 SETS
5 Pike Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS
2x1 Wall Walk + 4 Alt. Shoulder Taps

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
3 Handstand Push-Up Negatives

or

5 Box Pike Push-Ups

-Rest As Needed b/t Sets-

RPE 5

Workout

Performance

FOR TIME
100 Alt. DB Devils Press (22.5/15)*

*Every 2:30, including 0:00, complete 5 Handstand Push-Ups + 10 Box Jump Overs (24/20).

RPE 8
TIME CAP - 20:00

Fitness

FOR TIME
100 Alt. DB Devils Press (15/10)*

*Every 2:30, including 0:00, complete 3 Pike Push-Ups + 7 Box Jump Overs (20).

RPE 8
TIME CAP 20:00

---

Wednesday

Partner WOD

Performance
FOR TIME

16RFT
20 BACK RACK LUNGES (42.5/30)
4 BAR MUSCLE-UPS

While Partner 1 completes 1 Round, Partner 2 will do Max Cal on the Rower and then switch. Alternating Rounds for the duration of the Workout.

RPE 9
TIME CAP: 24:00

Fitness

FOR TIME

16RFT
20 BACK RACK LUNGES (30/20)
8 PULL UPS

While Partner 1 completes 1 Round, Partner 2 will do Max Cal on the Rower and then switch. Alternating Rounds for the duration of the Workout.

RPE 9
TIME CAP: 24:00

Weightlifting

Part 1.
3 SETS
3 x Strict Press in Split + 3 x Overhead Split Squat*
@ Empty Bar building thru light weight

*1 set = 9 reps (3+3+3+3):
3 x Left foot forward Press + 3 x OHS + 3 x Right foot forward press + 3 x OHS

Part 2.
3 SETS
1 x Front Squat + 3 x Split Jerk
@60-70% of 1RM C&J

into

3 SETS
2 x Split Jerk
@80-85% of 1RM C&J

Part 3.
Find a Heavy
3 x Push Press

---

Thursday

Strength

Performance

EMOM x 7 MINUTES*
1 Hang Power Snatch
+
1 Overhead Squats

*Start Light and build to Moderate.

RPE 6

Fitness

EMOM x 7 MINUTES*
1 Hang Power Snatch
+
1 Back Squat

*Start Light and build to Moderate.

RPE 6

Workout

Performance

Dad Days of Summer

5 ROUNDS FOR TIME
15 Box Jumps (24/20)
10 Hang Power Snatch (52.5/35)
5 Overhead Squats

RPE 8
TIME CAP 15:00

Fitness

5 ROUNDS FOR TIME
15 Box Jumps (20)
10 Hang Power Snatch (35/25)
5 Back Squat

RPE 8
TIME CAP 15:00

Hero

A memorial WoD for CF Alter owner; Scott Beard

For Time (with a Partner):
2,000 meter Row
4 rounds of "Cindy"
50 Toes-to-Bar
4 rounds of "Cindy"
50 Power Cleans (60/42.5)
4 rounds of "Cindy"
50 Wall Balls (20/14)
4 rounds of "Cindy"
2,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.

---

Friday

Workout

Performance

AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (100/70)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (125/85)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (142.5/92.5)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

RPE 9

Fitness

AMRAP x 21 MINUTES*
150 Single Unders
35 Wall Balls (14/10)
25 Knees to Chest
15 Deadlifts (70/47.5)
100 Single Unders
25 Wall Balls
15 Knees to Chest
10 Deadlifts (85/60)
75 Single Unders
15 Wall Balls
10 Knees to Chest
5 Deadlifts (92.5/65)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

RPE 9

Weightlifting

Part 1.
3 SETS
4 x Cluster
Build light to 60% 1RM C&J

Part 2.
6 SETS

3 (Squat) Cleans + 1 Split Jerk
@80-85% 1RM C&J

Part 3.
Build to a HEAVY set of:

5 Front Squat

---

Saturday

Spa Town Throwdown!

---

Sunday

Weightlifting

Part 1.
3 SETS
6 x Power Snatch
Building weight while catching lower each set.

Part 2.
5 SETS
2 x Snatch + 1 OHS
@80-85% 1RM Snatch

1 SET
1 x Snatch + 1 x OHS
@ 90% 1RM Snatch

Part 3.
3-4 SETS
2 x Pause* Snatch High Pull
@ 85% of 1RM Snatch

*Pause for 3 Seconds below and above the knee

HIIT60
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
200m KB/DB Suitcase Carry (Athlete Choice, Mod)*
20 Single KB/ DB Curl (Athlete Choice, Mod)
1:00 Cardio Choice
100m Single KB/DB Front Rack Carry**
15 KB/DB Pullovers***

*100m out w/ KB in one hand, 100m back w/ KB in other.
**50m w/ KB on one side, 50m back w/ KB in other.
***Complete on floor or w/ back on Med Ball.

RPE 5

Monday 5th June - Sunday 11th June

Monday

Strength

Deadlift 1RM

RPE 10

Workout

Performance

AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts*
3-6-9-and so on...
Hand Release Push-Ups
5-10-15-and so on...
Wall Balls (20/14)

*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.

Fitness

AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts*
3-6-9-and so on...
Push-Ups
5-10-15-and so on...
Wall Balls (14/10)

*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.

---

Tuesday

Skill

Performance

1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
2 Hips to Rig
+
1 Bar Muscle Up

-Rest As Needed b/t Sets-

Fitness

1.) 2 SETS
3 Kip Swings
+
2 Dynamic Kip Swings

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS
2 Dynamic Kip Swings
+
2 Half Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*

or...

3 Dynamic Kip Swings
Into...
3-5 Jumping Pull-Ups

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

Workout

2 SETS FOR TIME
30/20 Cal Bike
21 Pull-Ups
20/15 Cal Bike
15 Chest to Bars
15/12 Cal Bike
9 Bar Muscle-Ups

-Rest 2:00 b/t Sets-

RPE 7

Fitness

2 SETS FOR TIME
25/20 Cal Bike
21 Ring Rows
15/12 Cal Bike
15 Jumping Pull-Ups
12/10 Cal Bike
9 Pull-Ups

-Rest 2:00 b/t Sets-

RPE 7

---

Wednesday

Strength

EVERY 1:30 FOR 5 SETS*
1 Snatch Deadlift
+
2 Hang Power Snatch

*All sets should be Light to Moderate

RPE 6

Partner Workout

IN TEAMS OF 2...

FOR TIME*
250/200 Cal Row
150 Toes to Bar
125 Hang Power Snatch (52.5/35)

*Partner 1 works while P2 rests. Partition Reps and Movements in Any Order to Complete Work.

RPE 8

Weightlifting

Part 1
3 SETS

3 x Muscle Snatch + 3 x Overhead Squat

Starting light and building to 60% of 1RM Snatch

Part 2
Every 90 Seconds x 10

Odd # Round:
3 x Power Snatch
@60% 1RM Snatch

Even # Round:
6 x Snatch Pull
@60% 1RM Snatch

Part 3
3 SETS
2 x Snatch
@ 70%

---

Thursday

Strength

Push Press 1RM

RPE 10

Workout

Performance

FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (42.5/30)

-Immediately Into-

2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (60/42.5)

-Immediately Into-

1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (85/60)

RPE 8

Fitness

FOR TIME
3 ROUNDS
75 Single Unders
20 Alt. Box Step-Ups (20)
10 Strict Press: (20/15)

-Immediately Into-

2 ROUNDS
75 Single Unders
15 Up-Downs
10 Push Press (42.5/30)

-Immediately Into-

1 ROUND
75 Single Unders
15 Up-Down Box Step-Over (20)
10 Push Jerks (60/42.5)

RPE 8

Hero
Charles Upham VC & Bar

FOR TIME

Buy In:
43 Burpees

into
2 ROUNDS:
19 calories Ski, Row, or Echo Bike*
8 Single-Arm Devils Presses (30/22.5 kg)
19 calories SkiErg, Row, or Echo Bike*
41 Single Dumbbell Box Step-Ups (20")
19 calories SkiErg, Row, or Echo Bike*
42 Pull-Ups
19 calories SkiErg, Row, or Echo Bike*
94 Double-Unders

Cash Out: 43 Burpees

Time Cap: 40 minutes**

* For the SkiErg, Row, Echo Bike portions, rotate machines for each 19 calorie station, if available

---

Friday

Strength

Back Squat 1RM

RPE 10

Workout

Performance

ON A 12:00 RUNNING CLOCK...
800m Run

Immediately Into AMRAP in Time Remaining of:

15 Med Ball Cleans (20/14)*
20 Walking Lunges
100m Run

*Squat Clean Only

RPE 9

Fitness

ON A 12:00 RUNNING CLOCK...
800m Run

Immediately Into AMRAP in Time Remaining of:

15 Med Ball Cleans (14/10)*
20 Walking Lunges
100m Run

*Squat or Power Clean

RPE 9

Weightlifting

Part 1
3 SETS
2 x Push Press + 2 x Jerk
@ 50-60% of 1RM C&J

Part 2
5 SETS
3 x Push Jerk
@80-85% of 1RM C&J

then
2 SETS
1 x Push Jerk @ 90% 1RM C&J

Part 3
4 SETS
4 x Front Squat
Build to a HEAVY

Superset with
4 x 8 Squat Jumps
@ BB -->Light Load

---

Saturday

Endurance

FOR TIME
6KM ROW

E3MO3M
20 Double Unders
10 Wall Balls (20/14)

Teams of 3

30MIN AMRAP

400m KB/DB Farmers Carry* (2 x 24/16)
60 Cal Air Bike
60 Deadlifts (100/70)

*1 Set of KB/DB per team - team members swap as needed carrying the KB/DB

---

Sunday

Weightlifting

Part 1
4 SETS
3 x (Squat) Clean
@ 80-85% of 1RM C&J

then
2 SETS
1 x (Squat) Clean of 1RM C&J
@ 90% of 1RM

Part 2
3 SETS
4 x Clean Pull
@ 100-105% of 1RM C&J

Part 3
3 SETS
4 x Back Squat
@ 80-85% of 1RM Back Squat

HIIT60

4 SETS FOR MAX REPS
1:00 - Burpees to Target*
1:00 - Gymnastic Pull Option**
1:00 - Box Jumps (24/20)
1:00 - DB Renegade Rows (Athlete Choice)

-Rest 1:00 b/t Sets-

*Target is 6"" above standing reach
**Pulling Options...
Ring Row/Vertical Ring Row
Jumping Pull-Up
Pull-Up (Kipping or Strict)

RPE 7

Post WOD Strength

Bench Press

10-10-10

Monday 29th May - Sunday 4th June

Monday

Performance & Fitness

AMRAP x 25 MINUTES
20/15 Cal Cardio Choice
20 Russian Twists
15 Sit-Ups
15/12 Cardio Choice
15 Glute Bridge-Ups
10 PVC Over-Unders (24/20)

RPE 5

---

Tuesday

Strength

Performance & Fitness

Back Squat 3x5

RPE 5

Deload Week

Workout

Performance

EMOM x 18 MINUTES*
MIN 1&2 - AMRAP of...6 Tall Box Crawl-Overs (30/24) + 12 Plate GTOH (20/15) + 36 Doubles Unders
MIN 3 - :40 Static Hold***

*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold...
Plank Hold
Wall Sit
Bar Hang

RPE 6

Fitness

EMOM x 18 MINUTES*
MIN 1&2 - AMRAP of...6 Box Crawl Overs (Athlete Choice)** + 12 Plate GTOH (15/10) + 60 Single Unders
MIN 3 - :40 Static Hold***

*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold...
Plank Hold
Wall Sit
Bar Hang

RPE 6

---

Wednesday

Performance

IN TEAMS OF 2...


FOR TIME* 


180/140 Cal Row 

150 Wall Balls (20/14)
120 Box Jump Overs (24/20)

80 Alt. Pistols 

40 Sumo Deadlifts (125/85)

*P1 works while P2 rests.
Split work as Needed.
Start at any movement and complete the rest of the movements in any order you choose.
Must complete the allotted amount of reps before moving to next movement of choice.



(Score is Time)



Pistol Option 1: Alt. Heel Elevated Pistols

Pistol Option 2: Alt. Single Leg Box Squats

Fitness

IN TEAMS OF 2...


FOR TIME* 


180/140 Cal Row 

150 Wall Balls (14/10)
120 Box Jump Overs (24/20)

80 Single Leg Box Squats
40 Sumo Deadlifts (85/60)

*P1 works while P2 rests.
Split work as Needed.
Start at any movement and complete the rest of the movements in any order you choose.
Must complete the allotted amount of reps before moving to next movement of choice.



(Score is Time)

Box Squat Option: Single Leg Sit to Stand

Weightlifting

Part 1
6 SETS
1 x Clean Pull
+
1 x (Squat) Clean
+
1 x Split Jerk

@80% of 1RM C&J

Part 2
4 SETS
3 x TnG Tempo Clean Pull

Build to a HEAVY load while maintaining the tempo.

Part 3

Finisher

4 SETS
8 x BB Squat Jumps

---

Thursday

Strength

Performance & Fitness

Deadlift 3x5

RPE 5

Deload Week

Workout

Performance

4 SETS*
15 Russian KB Swing (24/16)
10 Toes to Bar
10 TNG Deadlifts (115/80)**
10 Toes to Bar
15 Russian KB Swing

-Rest 1:00 b/t Sets-

*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.

RPE 8

Fitness

4 SETS*
15 Russian KB Swing (16/12)
10 Knees to Chest
10 TNG Deadlifts (85/60)**
10 Knees to Chest
15 Russian KB Swing

-Rest 1:00 b/t Sets-

*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.

RPE 8

Hero

Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

---

Friday

Strength

Performance & Fitness

Push Press 3x5

RPE 5

Deload Week

Workout

Performance

3 ROUNDS FOR TIME
400m Run
24 Burpees to Target*
12 Shoulder to Overhead (70/47.5)

*Target is 6"" above standing reach

RPE 7

Fitness

3 ROUNDS FOR TIME
400m Run
18 Burpees to Target*
9 Push Press (52.5/35)

*Target is 6"" above standing reach

RPE 7

Weightlifting

Part 1
4 SETS
6 x Muscle Snatch
Building to a medium/moderate weight

Part 2
6 SETS
1 x Power Snatch + 3 x Hang Snatch
@ 65-75% of 1RM Snatch

Part 3
4 SETS

4 x B.N. Snatch Grip Push Press + 2 Snatch Balance
@ 50% 1RM Snatch

---

Saturday

Endurance

Performance & Fitness

FOR TIME

800m Run 

100 Double Unders 

30 DB Farmer Lunges (22.5/15)|(15/10)

15 DB Renegade Rows*

400m Run 

75 Double Unders 

20 DB Farmer Lunges

10 DB Renegade Rows

200m Run 

50 Double Unders 

10 DB Farmer Lunges

5 DB Renegade Rows 



After completing the last set of 5 DB Renegade Rows, go back up the ladder.

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



Partner Workout

Performance & Fitness

IN TEAMS OF 2...*

ON A 9:00 RUNNING CLOCK...
90/70 Cal Bike
50 DB Hang Power Cleans (Athlete Choice)

*Note time finished.

-Rest with Time Remaining-

ON AN 7:00 RUNNING CLOCK...
50/40 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges

*Note time finished.

-Rest with Time Remaining-

ON A 5:00 RUNNING CLOCK...
30/25 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 Front Squat

**Note time finished.**

RPE 9
(Score is Total Time)*

**P1 works while P2 rests. Split all work as needed.

---

Sunday

Weightlifting

Part 1
Every 90seconds x 10

2 x Split Jerk
@ 45%-50%-55%-60%-65%

Part 2

4 SETS
1 x Power Clean + 1 Low Hang Power Clean
@70-75% of 1RM C&J

Part 3
4 SETS
2 Clean & Split Jerk
@80-85% 1RM C&J

HIIT60

Performance & Fitness

EMOM x 25 MINUTES

MIN 1 - :45 Cardio Choice 

MIN 2 - :45 Russian KB Swings (Athlete Choice, Heavy)

MIN 3 - :45 Alt. KB Heel Taps 

MIN 4 - :45 Wall Walks 

MIN 5 - :45 DBL KB Hold

*

*KB Hold Options:

Farmer

Overhead

Mixed 

Front Rack

RPE 6

Finisher

4 SETS (:40 ON / :20 OFF)
MOVT 1 - Plate Around the Worlds
MOVT 2 - Plate Curls

1 SET = MOVT 1 + MOVT 2.

-No Additional Rest b/t Sets-

Monday 22nd May - Sunday 28th May

Monday

Strength

Performance & Fitness

Deadlift

5 @ 75%
3 @ 85%
1+ @ 95%

Workout

Performance

5 ROUNDS FOR TIME
100m Run
3 TNG Deadlift*
20 Unbroken Wall Balls (20/14)**

*Use same weight of your 1x3 from Strength Session.
**Set must be performed unbroken. If ball drops before 20 reps, must start that set of 20 over from 0.

RPE 9

Fitness

5 ROUNDS FOR TIME
100m Run
5 TNG Deadlift*
15 Wall Balls (14/10)

*Use same weight of your 1x5 from Strength Session

RPE 9
(Score is Time)

Murph Prep
CONDITIONING

3 SETS
400m Run @ 80%
200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don't push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

---

Tuesday

Strength

Performance & Fitness

Push Press

5 @ 75%
3 @ 85%
1+ @ 95%

Workout

Performance

AMRAP x 15 MINUTES
400m Run
20 Push Press (35/25)
200m Run
20 Overhead Alt. Lunges

RPE 7

Fitness

AMRAP x 15 MINUTES
400m Run
20 Push Press (20/15)
200m Run
20 Backrack Alt. Lunges

RPE 7

---

Wednesday

Strength

Performance
EMOM x 5 MINUTES
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up

RPE 6

Fitness

EMOM x 5 MINUTES
1 Strict Pull-Up*
+
2 Kipping Pull-Ups

*Option for Strict/ Kipping Chest to Bars.

RPE 6

Partner Workout

Performance

2 ROUNDS*
FOR TIME
50 Russian KB Swing (24/16)
40 V-Ups
30 Pull-Ups
40 Russian KB Swings
30 V-Ups
20 Chest to Bar Pull-Ups
30 Russian KB Swings
20 V-Ups
10 Ring Muscle-Ups

RPE 7
(Score is Time)

*Split reps as needed

Fitness

2 ROUNDS*
FOR TIME
50 Russian KB Swing (16/12)
40 Tuck-Ups
30 Jumping Pull-Ups
40 Russian KB Swings
30 Tuck-Ups
20 Pull-Ups
30 Russian KB Swings
20 Tuck-Ups
10 Chest to Bar Pull-Ups

RPE 7
(Score is Time)

*Split reps as needed

Weightlifting

Part 1
EMOM x 5 MIN
4 Strict Press

-Into-

EMOM x 4 MIN
3 Push Press

-Into-

EMOM x 3 MIN
2 Push Jerk

*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.

Part 2

3 SETS
4 x Split Stance Strict Press + 4 x OH Split Squat - L & R sides (12 reps)
@ Moderate weight

Part 3

5 SETS
1 x Front Squat + 3 x Split Jerk
@ 75-80% of 1RM C&J

---

Thursday

Strength

Performance & Fitness

Back Squat

5 @ 75%
3 @ 85%
1+ @ 95%

Workout

Performance

Point Break

FOR TIME
9-7-5-15-12-9
• Front Squat (70/47.5)
• Bar Facing Burpee

RPE 9

Fitness

FOR TIME
9-7-5-15-12-9
Front Squat (52.5/35)
Bar Facing Burpee

RPE 9

Hero

Goblet of Fire

For Time
50-40-30-20-10
Sit-ups
Alt. DB Snatches (22.5/15)

Every round perform
15 DB Goblet Squats (22.5/15)

---

Friday

Strength

Performance

EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups
-Immediately Into-
3-5 Kipping Handstand Push-Ups*

EZ Bike w/ time remaining...

RPE 6

Fitness

EVERY 2:30 x 3 SETS
3-5 DB Deficit Pike Push-Ups
-Immediately Into-
3-5 Pike Push-Ups

EZ Bike w/ time remaining...

RPE 6

Workout

Performance

EMOM x 15 MINUTES
MIN 1 - 12/10 Cal Bike + Max Up-Downs
MIN 2 - 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*
MIN 3 - :45 Plank Hold

*Reps must be performed with quality mechanics. No major deviations.

RPE 8

Fitness

EMOM x 15 MINUTES
MIN 1 - 10/8 Cal Bike + Max Up-Downs
MIN 2 - 10 Box Jumps (20) + Max Pike Push-Ups*
MIN 3 - :45 Plank Hold**

**Reps must be performed with quality mechanics. No major deviations.
**Option for Plank from Knees.

RPE 8

Weightlifting

Part 1

EMOM 12
In Pairs

Odd Mins - P1 4 (Squat) Cleans
P2 - Rest
Even Mins - P1 Rest
P2 - 4 (Squat) Cleans

@60-70% 1RM C&J

Part 2

3 SETS
4 x Split Stance Strict Press + 4 x OH Split Squat - L & R sides (12 reps)
@ Moderate weight

Part 3

4 SETS
4 x Back Squat
@ 60% of 1RM Back Squat

---

Saturday

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

---

Sunday

Weightlifting

Part 1

5 SETS
2 x Power Snatch + 2 x Snatch Balance
@ 60-70% of 1RM Snatch

Part 2

4 SETS
4 x TnG Snatch Pull
@ 85-95% of 1RM Snatch

Part 3

3 SETS
6 x Sotts Press
@ moderate

HIIT60

Performance

4 SETS FOR MAX REPS
1:00 - Power Clean (60/42.5)
1:00 - Double Unders
1:00 - KB Swings (Athlete Choice)
1:00 - Cal Row

-Rest 1:00 b/t Sets-

RPE 8

Fitness

4 SETS FOR MAX REPS
1:00 - Power Clean (42.5/30)
1:00 - Single Unders
1:00 - KB Swings (Athlete Choice)
1:00 - Cal Row

-Rest 1:00 b/t Sets-

RPE 8

Monday 15th May - Sunday 21st May

Monday

Strength

Performance & Fitness

EMOM x 7 MINUTES
3 Hang Power Snatch*

*Start Light and build to Moderate.

RPE 5
(Score is Weight)

Workout

Performance

3 ROUNDS FOR TIME*
600m Run
25 Pull-Ups
25 Hand Release Push-Ups
25 Hang Power Snatch (35/25)

*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups

RPE 8
(Score is Time)

Fitness

3 ROUNDS FOR TIME
600m Run
20 Ring Rows
20 Push-Ups
20 Hang Power Snatch (20/15)

RPE 8
(Score is Time)

---

Tuesday

Strength

Performance & Fitness

Deadlift*
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

*Based off of 90% of Heavy 1-Rep

Workout

Performance
4 SETS
10 Toes to Bar
5 Deadlifts (142.5/92.5)*
10 Toes to Bar
200m Run

-Rest 1:30 b/t Sets-

RPE 8
(Score is Slowest Set)

Fitness

4 SETS
10 Knees to Chest
5 Deadlifts (92.5/65)*
10 Knees to Chest
200m Run

-Rest 1:30 b/t Sets-

RPE 8
(Score is Slowest Set)

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!

(No Measure)

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.

---

Wednesday

Partner Workout

Performance

IN TEAMS OF 2...

IN TEAMS OF 2...


AMRAP x 30 MINUTES 

100 Double Unders
80/65 Cal Row/Ski 

60 Wall Balls (14/10)
40/30 Cal Bike
20 Devil’s Press (15/10)



*P1 works while P2 rests. Split work as Needed.



(Score is Rounds + Reps)AMRAP x 30 MINUTES 

100 Double Unders
80/65 Cal Row/Ski 

60 Wall Balls (20/14)
40/30 Cal Bike
20 Devil’s Press (22.5/15)



*P1 works while P2 rests. Split work as Needed.



(Score is Rounds + Reps)

Fitness

IN TEAMS OF 2...


AMRAP x 30 MINUTES 

100 Double Unders
80/65 Cal Row/Ski 

60 Wall Balls (14/10)
40/30 Cal Bike
20 Devil’s Press (15/10)



*P1 works while P2 rests. Split work as Needed.



(Score is Rounds + Reps)

Weightlfting

Snatch

Every 2mins x 9 (18mins)
2 x 3 @ 50%
1 x 2 @ 60%
1 x 2 @ 65%
2 x 2 @ 70%
1 x 2 @75%
2 x 1 @ 80%

Every 3mins x 8 (24mins)
1 x 1 @85%
2 x 1 @90%
2 x 1 @95%
1 x 1 @97%
1x1 @100%
1x1 @ 102%

---

Thursday

Strength Part 1

Performance & Fitness

Push Press*

1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Strength Part 2

EMOM x 8 MINUTES
Choose one of the Below Options...

Adv. Skill:
3-5 Strict Handstand Push-Ups
or
2-3 Strict Deficit Handstand Push-Ups

or...

Mod Skill:
3-5 Pike Push-Ups
or
2-3 DB Deficit Pike Push-Ups

Workout For Quality

Performance & Fitness

EMOM 12

MIN 1 :45 DB Strict Press
MIN 2 :45 Hollow Hold
MIN 3 :45 DB Man Makers
MIN 4 Rest

DB - Athlete's Choice - Mod/Heavy

Hero

Sadie Jane

AMRAP 23

200m Run

9 Bar facing burpees

3 Power cleans 85/55

---

Friday

Strength

Performance & Fitness

Back Squat*

1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

*Based off of 90% of Heavy 1-Rep

Workout

Performance

Rocket Fuel

FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (75/52.5)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters

RPE 9

Fitness

FOR TIME
21 Burpees*
12 Hang Power Clean + Thrusters (57.5/40)
15 Burpees
9 Hang Power Clean + Thrusters
12 Burpees
6 Hang Power Clean + Thrusters
9 Burpees
3 Hang Power Clean + Thrusters

*Option for Burpee Over Bar

RPE 9

Murph Prep

CONDITIONING + STRENGTH

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.

Weightlifting

Clean & Jerk

Every 2mins x 9 (18mins)
2 x 3 @ 50%
1 x 2 @ 60%
1 x 2 @ 65%
2 x 2 @ 70%
1 x 2 @75%
2 x 1 @ 80%

Every 3mins x 8 (24mins)
1 x 1 @85%
2 x 1 @90%
2 x 1 @95%
1 x 1 @97%
1x1 @100%
1x1 @ 102%

---

Saturday

Endurance

Performance

AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (15/10)

-Rest 1:00-

AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees

*Start from the beginning of each AMRAP.
RPE 7

Fitness

AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (10/5)

-Rest 1:00-

AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees

*Start from the beginning of each AMRAP.
RPE 7

Partner Workout

Performance & Fitness

IN TEAMS OF 2...

AMRAP x 24 MINUTES*
40-40-40**
Cal Row
40-30-20
Synchro Feet Anchored Sit-Ups
40-30-20
Box Jumps***

*P1 works while P2 rests. Row must be split b/t Partners for 20cal each. Split all other work as needed.
**Alt. Cals: 30-30-30.
***40 Reps = (20")
30 Reps = (24")
20 Reps = (30")

RPE 6

Finisher

4 SETS (:40 ON/ :20 OFF)*
MOVT 1 - DBL DB Twisting Curls
MOVT 2 - DBL DB Hollow Butter Flutter Kicks

*1 SET = MOVT 1 + MOVT 2.

RPE 7

---

Sunday

Weightlifting

Complete either Snatch or Clean & Jerk 1rm session from earlier in the week

HIIT60

EMOM x 24 MINUTES
MIN 1 - :45 Gym. Pulling Option*
MIN 2 - :45 Alt. Box Step-Ups (Athlete Choice)
MIN 3 - :45 Max Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 - :45 Plank Hold**

*Gym. Pulling Options...
Strict Ring Muscle-Ups
(Weighted) Strict Pull-Ups
Jumping Pull-Up Negatives
Vertical Ring Row

**Option for Banded Plank or Ring FLR
RPE 5