Monday, May 16th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on the J-Technique and K2E before clamping with feet.
(No Measure)
WORKOUT
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 Slam Balls (30/20)|(20/10)
5 Rope Climbs
*GHD Optional…adjust volume as needed.
(Score is Rounds + Reps)
EXTRA CREDIT MURPH PREP – 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)
https://vimeo.com/708505019/839c50e83b
Tuesday, May 17th
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WORKOUT
“PUNCH OUT”
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
https://vimeo.com/708504821/794ab5d0ed
Wednesday, May 18th
STRENGTH
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
1 Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
(Score is Weight)
WORKOUT
1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar
(Score is Time)
OPTIONAL FINISHER
FOR TIME
20-15-10-15-20
Alt. Hip Taps*
Tuck-Ups
*1 Rep= R+L.
(Score is Time)
https://vimeo.com/708504631/1740aa38ae
Thursday, May 19th
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
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
(Score is Total Strict Ring Dips)
EXTRA CREDIT MURPH PREP – 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)
https://vimeo.com/708504457/46305acf63
Friday, May 20th
STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90% Deadlift*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WORKOUT
FOR TIME
35/28 Cal Bike
Into…
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)
Into…
35/28 Cal Bike
(Score is Time)
OPTIONAL FINISHER
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
(No Measure)