Wednesday:
Lift: Press
Advanced: Strict Press
4 Rds
4 Heavy Strict Press
10 DB Push Press
Beginner: Intro to Push Jerk
WOD
1000M Row
100 Double Unders
50 KBS @ 53/35
Tuesday: Murph Prep
25M AMRAP
200M Run
3 Rds Cindy
Thursday:
Lift: Deadlift
Beginner: Continue to work on deadlift form
Advanced: Deadlift
4 x 12 @ 50%
WOD
30 Goblet Squat @ 50/35
30 DB Lunge
30 Burpees
30 DB Box Step over @ 24”/20”
30 SA DB Thruster
*All movements with one DB
Wednesday:
Lift: Press
Beginner: Intro to Push Press
Advanced:
4 Sets
5 Strict Press
2 Wall Walks
Rest 1:00
3 Rds
20 DB Snatch @ 50/35
12 T2B
Tuesday:
Murph Prep
PARTNER DAY!!
Grab a friend and do Murph together, split the reps however you’d like. Rest while your partner works.
No partner? Do half Murph in a 2 minute work, 1 minute rest rhythm.
Monday:
20M AMRAP
20 Cal Row
20 Cal Bike
400M Run
Lift: Squat
Beginner: Intro to Front Squat
Advanced: Back Squat
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%
6 @ 80%
Thursday:
Lift: Strict Press
Advanced:
10 Min EMOM
6 Strict Press
Beginner:
Intro to Strict Press
4 Sets
3 Min AMRAP
3 Wall Walks
12 KBS
Max Cal Echo Bike
Rest 2:00
Wednesday:
Lift: Deadlift
Advanced:
3 Clusters
4-3-2
Beginner:
Intro to Deadlift
4 Rds
60 Double Unders
20 Wall Balls
Tuesday:
Murph Prep
3 Rds
7 Min AMRAP
200M Run
Rd 1: 10 Pull Ups
Rd 2: 15 Push Ups
Rd 3: 25 Air Squats
3 Min Rest
Monday:
20 Min AMRAP
20 Cal Assault Bike
200M Run
10 Burpees
Lift:
Advanced: Front Squat
5 x 5
Beginner: Landmine Squat
Thursday:
Lift: Bench Press
5 sets
4 Bench press
Max push-ups in :30
5 Rds
12 Burpee Box Jump Overs
12 Toes to Bar
Wednesday:
Lift: Deadlift
4x6, increasing in weight
21-15-9
Deadlifts @50%
Burpee Pull-ups
Assault bike cals
Tuesday:
Murph Prep:
800M run
rest 2:00
10M AMRAP
“Cindy”
Rest 2:00
800M run
Monday:
E4MOM, 6 Rds:
300M row
14 Lunges
16 Sit Ups
*start off lunges un-weighted, increase weight as rounds go on
Squat: Front Squat
4x3 @ 70%
Thursday:
Lift: Deadlift
Every :90, 8 Rds
4 Deadlifts, increasing weight each round
WOD
40 Cal Assault Bike
40 Toes to Bar
40 Burpees
40 Shoulder to Overhead @ 75/55
40 Cal Assault Bike
Wednesday
Lift: Bench Press
4 Rds
Max Bench @ 60%
15 weighted sit ups
15 Min AMRAP
10 Cal row
10 DB Squats @50/35
10 Cal row
10 DB Snatch
Tuesday:
Murph Prep
2 Rds
800M run
Rest 2 min
2 Rds
30 Pull Ups
40 Push Ups
50 Air Squats
Rest 2 min
Monday:
8 Rounds
:30 Wall Balls
:30 Plank Hold
:30 Assault Bike
:30 Rest
Lift: Squat
3 Rounds
5-3-1 Cluster
*resting 10 seconds between sets, rest as needed between rounds
Thursday:
Lift: Push Press
4 x 8 Push Press
4 Rds
4 Wall Walks
16 DB Lunges @ 50/35
20 Cal Assault Bike
Wednesday:
Lift: Deadlift
In 15 minutes, find a heavy 3
15 Minute AMRAP
200M Run
10 Deadlifts @ 50% (use today’s triple)
15 Sit Ups