2 Sets:
15/12 Calorie Row
10 alternating v ups
10 hollow rocks
10 Lat Pulldowns
Work up to 3 challenging sets across @ Goal Weight of about 85%.
AMRAP 7 Minutes:
3-6-9-12…
Toes-to-Bar
Calorie Row
-Rest 3:00-
*Start where you finished and go in reverse for time
*Score is time on part 2.
3:00-5:00 Cardio (your choice)
then…
2-3 Sets:
10 Air Squats
5 inchworms
10 hanging scap retractions
*Keeping the warm up slightly shorter since we have such a long metcon
“Murph Prep Monday”
With a partner, alternating FULL ROUNDS, complete 25 Minute AMRAP:
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*Switch rounds back and forth with your partner
Rx+:
20/14lb vest
TARGET SCORE
Target number of Rounds: 20+ (together)
STIMULUS and GOALS
This workout is 25 minutes with just body weight (plus vest if applicable) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
WORKOUT STRATEGY & FLOW
All the movements have lower rep ranges to allow you to try and move nonstop
Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout.
Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout.
*Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.
Air Squats should be smooth and unbroken throughout, giving the upper body a break!
-Thoracic Can Opener
-Foam Roll Quads and Shoulders
-PVC Passthroughs
-Lacrosse Ball Chest/Back
6x :20/:10 Bike
then…
2 Rounds:
10 Pushups
10 Prisoner Kang Squats
10 Russian KB Swings
In a team of 3, complete the following:
AMRAP 7:
14 Wallballs (20/14)
7 DB Bench (50/35)
*Max Cal. Run
-Rest 3:00-
AMRAP 7:
7 OH DB Walking Lunges (50/35)
7 Strict Pullups
*Max Cal. Ski
-Rest 3:00-
AMRAP 7:
7 Pushups
14 SA Hang DB Snatch (50/35)
*Max Cal. Bike
*Partners 1 & 2 partition reps as desired on the couplets, while partner 3 completes max. calories on the machines.
*Partners can switch at any time, with one partner always accumulating calories, one partner working and one partner resting.
Row:
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Row “Aerobic Threshold”
6min at easy, Rest 2min,
2min at faster, Rest 2min,
3min at moderate, Rest 2min,
1min at fastest, Rest 2min,
90sec at fast, Rest 2min,
45sec at sprint.
2 Sets:
12/10 Calorie Row
10 Banded Good Mornings
10 Redband Pullaparts
10 Lunge w/Twist
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Work to up 4 challenging sets across – same weight all 4!
Goal weight ~78-83% +
Begin each rep from a complete dead stop (no bounce)
25 Minute Partner AMRAP:
24/20 Calorie Row
15 Burpees Box JumpOver (24/20)
10 Power Cleans (155/105)
-Complete FULL rounds back and forth-
25 Minute Partner AMRAP:
30/24 Calorie Row
20 Burpee Box Jump Over (24″/20″)
10 Power Cleans (185/125)
-Complete FULL rounds back and forth-
TARGET SCORE
Target Rounds: 3 (Each)
STIMULUS and GOALS
The stimulus of this workout will be consistent moderate high intensity across all rounds. Try to hold the row at a moderate pace, move steady on the burpees and attack the barbell. Utilize the rest to recovery and keep round times relatively close to the start.
Go hard and make sure your partner doesn’t get more rest then you.
WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate/fast (80%) making sure to have a strong leg and hip drive while breathing on each pull. Be sure to wind down the last few calories to get the heart rate down before going into the burpees.
Burpees: Use the hands and keep moving on each rep. Does not have to max effort but try not to stop and pause between reps. Just move steadily and breathe through the motion.
Power Cleans: Weight should be around 75% of max and look to attack in singles. Try to hit a rep every 5-8 seconds. Speed through the middle and pop under the bar will help keep reps consistent as body fatigues.
3:00 Walk or Jog
then…
2 sets:
10 hanging scap retractions
5 hanging knee raises
5 kip to swing
5 push ups to downward dog
10 Alt. V-Ups
Complete 2 Sets of:
3 Rounds of:
Run 200m
10 Toes-to-Bar
Run 200m
10 Handstand Pushups
-Rest 3:00 between sets-
Complete 2 Sets of:
3 Rounds
Run 200m
15 Toes-to-Bar
Run 200m
10 Strict Handstand Pushups
-Rest 3:00 between sets-
TARGET SCORE
Target Time each set: 9 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. You will have six total rounds of this workout but it is separated into 2 sets of 3 rounds with a 3:00 rest between the 2 sets.
Find an intensity that you can hold steady across rounds and the goal for this workout is to achieve similar timing for both sets.
WORKOUT STRATEGY & FLOW
Run: whether you run outside or on a runner the pacing should be moderate and adjusted as the workout goes on.
Keeping the shoulders relaxed and a steady breathing pattern is the key!
Toes to Bar: Unbroken is a great goal but it might be beneficial to break into 2 sets if you feel early fatigue setting in. Big kip and fast kick each rep.
Handstand Push Up: Depending on skill level if possible try and stay unbroken or 2 sets. Never rest at the bottom and scale accordingly to keep intensity.
AirRunner: 6 Minute Max Meters
*This is to prepare you for the 12 week Running program to PR your mile!
That starts next week!
So be sure to log this score by this Saturday!
*You may perform this workout at anytime this week if you’re not able to today.
Row Workout
3 Sets:
2min at fast,
-rest 1min-
1min at fast
-Rest 4min-
2 Sets:
1 Minute Bike (easy to moderate)
5 Inchworms
5 Pushups
5 Thrusters (Empty Bar)
5 Box Steps-ups (each side)
0:30 Active Bar Hang
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3 Rounds for Max Reps of:
1 Minute: Burpees over the Bar
1 Minute: Thrusters (75/55)
1 Minute: Assault Bike
1 Minute: Box Jumps (24/20)
1 Minute: GHD/AbMat Situps
-Rest 1 Minute-
3 Rounds for Quality of:
10 DB Bench Press
-Rest 0:30-
10 Strict Pullups
3:00 Row or Run
then…
24 Plate Hops
12 single arm dumbbell hang cleans (moderate) (each side)
8 single arm dumbbell push jerks (moderate) (each side)
then…
10 PVC Passthroughs
10 Scorpions
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
– (1+1) x 5 working sets
*Don’t start counting sets until you reach 65% of 1RM Snatch.
* Complete 1 set every 2:00
Complete 3 Rounds For Time:
11 Chest-to-Bar Pullups
9 Hang Power Cleans (135/95)
7 Push Jerks (135/95)
35 Double Unders
Rx+:
3 Rounds
5 Muscle Ups
9 Hang power cleans (155/105)
7 Push Jerks (155/105)
50 Double Unders
TARGET SCORE
Target Time: Sub 12:00
Time Cap: 15:00
STIMULUS and GOALS
stimulus is moderate effort and steady pacing. Barbell work should be challenging but able to be done unbroken with selected weight in the first section of three rounds. Goal is to keep moving throughout this entire workout. If you get stuck due to skill or bar weight, adjustments should be made to keep intensity up.
WORKOUT STRATEGY & FLOW
*C2B/Muscle Ups: Should be unbroken or 2 sets if possible. Grip will begin to break down as the workout goes on so be ready to pause at the top or take a few extra seconds of rest between sets.
Hang Power Clean: Weight on the bar should be moderate but able to be done unbroken during the 3 rounds of 9 reps. We stress this heavily when selecting weight so don’t go too heavy. Strategy during the workout can be doing 8 reps, dropping the bar, hang cleaning a 9th rep and then going shoulder to overhead.
Use HOOKGRIP and be sure to understand that a rep is counted when the elbows go in front of the bar. Keep the bar rolling and don’t pause the motion during repetition.
Shoulder to overhead: Weight selected should allow us to go unbroken or 2 sets on this movement during the 3 rounds. This weight should be the same as what was used for hang cleans.
*Taking a deep breath for stability before the bar comes down and then breathing out when the bar is pushed back overhead will help keep athletes moving consistently while staying braced.
*Double Unders: Unbroken is the goal and make sure to take a few seconds before starting for grip check and steadying the breathing. Stay light on the feet and let the wrist roll…not the shoulders.
2 Rounds:
1:00 Machine Cardio
10 Hanging Scap Retractions
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)
into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
6 Kip to Swings
into –
Build to starting weight power clean
In Teams of 2, complete for time:
25/20 Cal. Bike & 25/20 Cal. Ski
40 Power Cleans (185/125) (split)
25 Synchro Toes-to-Bar
25/20 Cal. Bike & 25/20 Cal. Ski
30 Power Cleans (205/135) (split)
25 Synchro Toes-to-Bar
25/20 Cal. Bike & 25/20 Cal. Ski
20 Power Cleans (225/155)
25 Synchro Toes-to-Bar
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