Monday, May 13th
Workout
AMRAP x 15 MINUTES
35 Double Unders
10 Deadlifts (225/155)(155/105)
35 Double Unders
15 Ring Dips
35 Double Unders
20 V-Ups
*Sub 60 Single Unders for DU’s
(Score is Rounds + Reps)
Tuesday, May 14th
Strength
Back Squat
ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Back Squat
Workout
5 ROUNDS FOR TIME
15 Thrusters (75/55)(65/45)
10 Burpees Over Bar
(Score is Time)
Wednesday, May 15th
Workout
6 SETS FOR MAX REPS
1:00 – Box Jumps (20)
1:00 – Plate Ground to Overhead (Athlete Choice)
1:00 – Cal Bike
1:00 – Rest
(Score is Total Reps)
Thursday, May 16th
Workout
FOR TIME
40 Pull-Ups*
800m Run
40 Pull-Ups*
*Chest to Bar Pull-Ups Optional.
(Score is Time)
Friday, May 17th
Strength
EMOM x 8 MINUTES*
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
Workout
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Saturday, May 18th
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Push Press
+
2 Push Jerks
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 15 MINUTES
7 Toes to Bar or Toes to Something
7 Push Press (Athlete Choice)
*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switch.
(Score is Total Cals)
Sunday, May 19th
Workout
3 ROUNDS FOR TIME
40/30 Cal Row
40 Walking Lunges
20 Russian KB Swings (53/35)(35/26)
20/15 Cal Row
20 Walking Lunges
10 American KB Swings
(Score is Time)
This week’s optional MURPH prep
WEEK 3/ DAY 1
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.
(No Measure)
WEEK 3/ DAY 2
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.
(No Measure)
