Monday, May 6th
Workout
FOR TIME
75 Double Unders
45 Russian Swings (53/35)(35/26)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional.
Sub 125 Singles for the Double Unders.
(Score is Time)
Tuesday, May 7th
Strength
Overhead Squat
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Overhead Squat
Front Squat
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Front Squat
Workout
5 ROUNDS FOR TIME
200m Run
10 Overhead OR Front Squats (135/95)
(Score is Time)
Wednesday, May 8th
Strength
EVERY 2:00 x 5 SETS*
3 Deadlifts
+
2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)
Workout
AMRAP x 15 MINUTES
20/15 Cal Bike
12 Deadlifts (205/145)(155/105)
4 Hang Power Cleans
(Score is Rounds + Reps)
Thursday, May 9th
Workout
2 ROUNDS FOR TIME
1250/1000m Row
60 DB Farmer Alt. Lunges (50/35)(35/20)
40 Toes to Bar
(Score is Time)
Friday, May 10th
Strength
Bench Press
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press
Workout
ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14
(Score is Total Box Jumps)
Saturday, May 11th
Strength
EMOM x 10 MINUTES*
1 Hang Snatch
+
1 Snatch
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**
*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.
(Score is Rounds + Reps)
Sunday, May 12th
Workout
Metcon
EMOM x 12 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)(35/20)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
This week’s optional MURPH prep
WEEK 2/ DAY 1
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.
(No Measure)
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.
(No Measure)
WEEK 2/ DAY 2
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 mean 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 eariler 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.
(No Measure)
