On a 6:00 Clock:
100 M. Run
20 Mountain Climbers (Total)
10 Plate Hops
Complete EMOM 16: (4Rounds)
1 – Max SA Devil Press
2 – Single Arm DB OH Walking Lunge
3 – Box Jump Overs
4 – Rest
Complete:
1:00 Row (moderate)
25 Single Unders or Crossovers
25 Plate Hops
5 Inchworms
5 single leg dumbbell RDL (each side) (moderate)
5 Hang Dumbbell Snatches (each side) (moderate)
then…
Snatch Warmup
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
*These should be Squat Snatches, if able.
**2 Second pause in the bottom of the catch.
Complete 3 Sets For Times:
7 Devil’s Press (2×50/2×35)
70 Double Unders
7 Devil’s Press (2×50/2×35)
-Rest 3:00 b/t sets-
Rx+:
3 sets
10 Devil’s Press (2×50/2×35)
100 Double Unders
10 Devil’s Press (2×50/2×35)
-Rest 3:00b/t set-
1-2 Sets:
1:00 Jog
10 Hanging Scap Retraction
5 Kipping Swings
10 Hand Release Push Ups
5 No Hand (Zombie) Front Squats
5 2 second Pause Front Squats
*Tempo: 3 seconds down, 2 second pause
5 @ 6/10
5 @ 6/10
3 @ 7/10
3 @ 8/10
1 @ 9/10
1 @ 10/10
Complete 4 Sets for Max Reps:
AMRAP 2 minutes:
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-
*(1 set is completing BOTH AMRAPs)
**See Workout Prep Notes for Example Flow
Rx+:
Complete with a Weight Vest (20/14)
Flow
0:00-2:00: 200m Run, Max Pull Ups
2:00-3:00: Rest completely
3:00-5:00 200m run, Max Push ups
5:00-6:00: Rest completely
6:00-8:00: 200m Run, Max Pull Ups
8:00-9:00: Rest completely
9:00-11:00: 200m run, Max Push ups
11:00-12:00: Rest completely
12:00-14:00: 200m Run, Max Pull Ups
14:00-15:00: Rest completely
15:00-17:00: 200m run, Max Push ups
17:00-18:00: Rest completely
18:00-20:00: 200m Run, Max Pull Ups
20:00-21:00: Rest completely
21:00-23:00: 200m run, Max Push ups
DONE
2 Rounds:
200 Meter Run
10 Clusters (Empty Bar)
10 Lunge w/Twist
With a partner, partitioning reps as desired, complete AMRAP 20 of:
16 Box Jump-Overs (24/20)
12 Wallballs (20/14)
8 Sandbag-over-the-Shoulder (150/100)
4x25ft. (100 ft.) Sandbag Bearhug Carry (150/100)
“Mini-Pump”
2-4 Rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 DBCurl @ moderate weight RPE 7
15 GHD Sit ups
5-10 Ab wheels
:45 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
1-2 Sets:
1:00 Bike (moderate)
20 Alt Leg V-Up
10 Russian Kettlebell Swings (moderate)
5 Inchworm into Strict Pull Up
5 V Push Ups
-Then-
Warm Up to Dumbbell Snatch weight.
With a Partner, Complete:
5 Rounds:
10/8 Calorie Bike
10 AbMat or GHD Sit Ups
-then-
70 Dumbbell Snatch (50/35) (split)
-then-
5 Rounds:
10/8 Calorie Bike
7 Burpee Pull Ups
-then-
70 Handstand Push Ups (split)
*Both partners working on opposite movements during 5 round couplets at the same time. Each partner completesall reps for each of the 5 rounds.
Rx+:
5 Rounds:
15/12 Calorie Bike
15 GHD Sit Ups
-then-
100 Dumbbell Snatch (50/35) (split)
-then-
5 Rounds:
15/12 Calorie Bike
10 Burpee Pull Ups
-then-
100 Strict Handstand Push Ups (split)
Example Flow:
Partner 1 bike 10/8cals
Partner 2 completes 10GHD sit ups
Partner 1 completes 10GHD sit ups
Partner 2 bike 10/8cals
-repeat for 5 rounds total-
-then once all 5 rounds are done-
Complete 70Dumbbell Snatches (50/35) – split however you would like.
-then immediately into-
Partner 1 bikes 10/8cals
Partner 2 completes 7Burpee Pull Ups
Partner 1 completes 7Burpee Pull Ups
Partner 2 bikes 10/cals
-repeat for 5 rounds total-
-then-
70 Strict Handstand Push Ups- split however you would like.
3 Sets
5 Turkish Get Up (each arm)
:30 Double Kettlebell Overhead Flutter Kicks
50 ft Sled Push Sprint OR :20 Row or Bike Sprint
400 Meter Run
then…
3 Rounds:
5 Pushup to Downward Dog
10 Cossack Squats
5 Alternating V-Ups (each leg)
Complete AMRAP 15:
20 DB Hang Snatches
15 AbMat Situps
10/7 Calorie Row
Complete:
200m Jog
50 Single Unders
10 Single Arm DB High Pull (each side, light)
10 Pushup to Downward Dog
-Then-
Warmup to 1st Bench Press weight
8 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*After the last set, perform 35 Hand Release Deficit Push Ups
Complete For Time:
40-30-20-10
Double-Unders OR Crossovers
20-15-10-5
Hang Power Cleans (95/65)
4-3-2-1
Rope Climbs
Rx+:
50-40-30-20-10
Double-Unders OR Crossovers
25-20-15-10-5
Hang Power Cleans (95/65)
5-4-3-2-1
Rope Climbs
2 Rounds:
10/8 Calore Ski
10 Good Mornings
10 Ring Rows
Complete 5 Sets:
AMRAP 2 Minutes:
6 Thrusters
6 Burpees over the Bar
Max Shuttle Runs in Remaining Time
-Rest 1Minutebetween sets-
2:00 Ski
then…
2 Sets:
10 American KB Swings
10 Lunge W/Twist
then…
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3 Pause Power Snatch @ 65% 1 RM Snatch
2 Pause Power Snatch @ 68% 1 RM Snatch
1 Pause Power Snatch @ 73% 1 RM Snatch
3 Pause Power Snatch @ 68% 1 RM Snatch
2 Pause Power Snatch @ 73% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
*Pause for 2 seconds in the receiving/catch position.
Complete:
AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
*Only score Max calories.
1-2 Sets:
1:00 Run (increase pace each set to up to 3 set of 75-80% goal pace)
10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips
15 Banded Air Squat
“Murph Prep” Monday:
Complete 5Rounds For Time:
400 Meter Run
15 Chest-to-Bar Pullups
30 Air Squats
Rx+: Weight Vest (20/14)
6 Strict Barbell Press @ 6.5/10 RPE
6 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 8.5/10 RPE
2 Strict Barbell Press @ 9.5/10 RPE
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