Monday, April 29th
Strength
Bench Press
3×10*
Workout
AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats
(Score is Rounds + Reps)
Tuesday, April 30th
Workout
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)(35/20)
200m Run
9 Deadlifts (275/185)(185/135)
(Score is Time)
Wednesday, May 1st
Skill
EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups
(No Measure)
Workout
AMRAP x 10 MINUTES
15/12 Cal Bike
Gymnastics Pulling*
*Options…
2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups
(Score is Rounds + Reps)
Thursday, May 2nd
Strength
Overhead Squat
3×10*
OR
Front Squat
3×10*
Workout
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
Friday, May 3rd
Workout
DEATH ROW
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
Saturday, May 4th
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Hang Power Clean
+
2 Front Squat
+
1 Hang Squat Clean
(Score is Weight)
Workout
IN TEAMS OF 2…
2 ROUNDS FOR TIME
800m Run
80 Box Jump Overs (Athlete Choice)
40 Hang Cleans (Athlete Choice)**
*Partners will run together. All other work will be split as needed with P1 working and P2 resting.
**Option for Power or Squat.
(Score is Time)
Sunday, May 5th
Workout
“MUY CALIENTE”
5 SETS*
AMRAP x 5 MINUTES
5 Push-Ups
5 Shoulder to Overhead (95/65)(65/45)
5 Toes to Bar
5 Wall Balls (20/14)(14/10)**
**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.
-Rest 2:00 b/t Sets-
*Restart at 5s the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
This Week’s Optional MURPH Prep
To be completed anytime during the week…
WEEK 1/ DAY 1
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*Goal is to 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.
(No Measure)
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
*Simple 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.
(No Measure)
WEEK 1/ DAY 2
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)
