Monday, May 2nd
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Bench Press
(Score is Weight)
Week 1 of 9
WORKOUT
AMRAP x 12 MINUTES
10 Russian KB Swing (70/53)|(53/35)
15 Sit-Ups
100m Run
(Score is Rounds + Reps)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: 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
*GOAL: 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)
https://vimeo.com/703175418/35138d82e8
Tuesday, May 3rd
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
(Score is Weight)
Week 1 of 9
WORKOUT ON A 5:00 RUNNING CLOCK…
Max Cal Row*
-Immediately Into
AMRAP x 5 MINUTES*
15 Slam Balls (30/20)|(20/10)
10 Slam Ball Front Squats
5 Jumping Air Squats
*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.
(Score is Total Reps)
https://vimeo.com/703175126/9a120ae847
Wednesday, May 4th
WORKOUT
3 ROUNDS FOR TIME
35 Box Jump Overs (24/20)
25 Chest to Bar Pull-Ups
15 Burpees
5 Hang Power Clean (205/145)|(145/100)
(Score is Time)
https://vimeo.com/703174571/20e73c9f51
Thursday, May 5th
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*
MIN 2 – 7-10 Strict Handstand Push-Ups
MIN 3 – 12/10 Cal Bike
MIN 4 – :50 Plank Hold (Athlete Choice)**
MIN 5 – Rest
*Option to complete Lunges without DB.
**Plank Hold Options…
Elbow Plank
Tall Plank
Side (Star) Plank
Reverse Plank
(No Measure)
FINISHER
FOR TIME
20-15-10-15-20
Russian Twists*
Sit-Ups
*1 Rep= R+L.
(Score is Time)
https://vimeo.com/703174220/4ff2d3a66f
Friday, May 6th
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
(Score is Weight)
Week 1 of 9
WORKOUT
12 ROUNDS FOR TIME
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*
*Increase Double Unders by 10 Reps Every 4 Full Rounds…
R1-4 – 20
R5-8 – 30
R9-12 – 40
(Score is Time)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: 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)
