Tuesday:
Murph Prep
10 Rds
200M Run
10 Pull Ups
15 Push Ups
20 Squats
Monday:
21 Min EMOM:
Min 1: 10-15 Cal Row
Min 2: 8-10 No-Push Burpees
Min 3: 12-15 Heavy Russian KBS
Lift: Squat
12 Min EMOM
1 Back Squat increasing in weight to a heavy single
Thursday:
Lift: Deadlift
5 Rds, E2MOM
Max deadlift @ 50% in :30
5 Rds
16 Toes to bar
50 Double Unders
16 DB Snatches @ 50/35
Wednesday:
Lift: Push Press
5 x 3 with 2 sec pause in the dip
4 Rds
10 Burpee Box Jumpovers
12 Cal Row
15 Wall balls
Tuesday:
Murph Prep
2 Rds
800M Run
Rest 3 Min
5 Rds Cindy
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat
Build up to a heavy 3 for 3 sets
Thursday:
Lift: Deadlift
5 x 5 Sumo Deadlift
Dumbbell DT
7 Rds
12 Deadlifts @ 50/35
9 Hang Power Cleans
6 Shoulder to Overhead
Wednesday:
Lift: Bench Press
5 Sets
4 Heavy Bench Press
Max bench dips
For Time:
10 Burpees
20 Cal Echo Bike
50 KB Swings @ 53/35
20 Cal Echo Bike
10 Burpees
Tuesday:
Murph Prep:
5 Rds:
400M Run
10 Pull Ups
20 Push Ups
30 Air Squats
Monday:
Every 3 Minutes on the minute, 6 Rds:
5 25’ shuttle runs (down and back is one)
12 wall balls
Lift: Squat
7 x 3 Back Squat
Build in weight across sets
Thursday:
Lift: Bench Press
3 Rds
6 reps With a 2-sec pause at the bottom
:15 hold at the top of a pull up
15 Min AMRAP
30 Double Unders
10 Sit Ups
10 Push Press @ 75/55
Wednesday:
Lift: Deadlift
5 Sets
3 Heavy Deadlift
10 Single Leg Landmine RDL (ea side)
15-12-9
Toes to Bar
DB Snatch @ 50/35
Into…
15-12-9
Single DB Thrusters @ 50/35
Cal Row
Tuesday:
Murph Prep
3 Rds
400M Run
20 Pull Ups
30 Push Ups
40 Air Squats
400M Run
Monday:
4 Rds, 4 Min On, 1 Min Rest
1500M Row
100 Cal Bike
Max Distance Run in time remaining
Lift: Zombie Squat
6 x 3
Wednesday:
Lift: Strict Press
12 Min EMOM: 3 Strict Press
*Start with empty barbell, find a heavy 3 for the day
20M AMRAP
100M Dual KB Farmers Carry @ 53/35
30 KB Swings
30 Sit Ups
100M Dual KB Front Rack Carry
30 KB Deadlifts
30 Sit Ups
Tuesday:
Pick a modality (run, row, bike)
5 Rounds
2:30 Easy
1:30 Moderate
1:00 Hard
2:00 Rest
Monday:
22.3
21 Pull Ups
42 Double Unders
21 Thrusters @ 95/65
18 Chest to Bar
36 Double Unders
18 Thrusters @ 115/75
15 Bar Muscle Ups
30 Double Unders
15 Thrusters @ 135/85
12 Min Time Cap
Thursday:
Lift: Squat
3 Rds
1:00 Weighted Wall Sit
20 Goblet Squats
2:00 Rest
4 Rds
20 Cal Bike
20 DB Push Press @ 50/35
15 DB Box Step Overs
Wednesday:
Lift: Press
5 Rds
8 Strict Press
12 Landmine Push Press
21 Min EMOM
Min 1: 3-5 Wall Walks
Min 2: 15 Wall Balls @ 30/20
Min 3: 10 Pull Ups
*All work should take around :30