Monday 04/22/24
A. Dumbbell Reverse Lunges x 100 reps (50/leg)
*Pick a weight you can do a starter set of 20 unbroken
minimum
*Goal is to drop in as few sets as possible
*8 minute cap*
B. AMRAP 10
10 Russian KBS (53/35)
10 Box Step Ups (24/20)
10 V-Ups
Tuesday 04/23/24
A1. Supinated Pull Up x 3-5 reps @ 3113 tempo*
rest :30s
A2. Dumbbell Curls x 15-20 reps
rest 2 minutes x 3 sets
*Use band tension to accomodate the tempo, or scale up to weighted if bodyweight
is too easy
B. Every 2 minutes x 10 minutes
3 Renegade Rows (Push Up/Row (L)/Push Up/Row (R) = 1 rep
AMRAP Double Unders until the :90s mark
Wednesday 04/24/24
A. EMOM 5
3-5 HIGH Box Jumps (30/24)*
*can scale up; focus is on the explosiveness of the box jump
B. Every :90s x 6 sets
2 Power Cleans *build to RPE 7-8*
C. 3 Sets *for quality*
16 Goblet Cossack Squats (8/side)
15-20 DB Side Bends/side
:60s Max Cal Ski Erg Cals
Thursday 04/25/24
EMOM 30
Minute 1: 15/12 Cal Row
Minute 2: 15/15 Cal Bike Erg
Minute 3: :30s Shuttle Run
Friday 04/26/24
Lucia’s Luck
A. Back Squat x 3-5 reps @ 3111
rest 2 minutes x 3 sets
B. AMRAP 12
3 Handstand Push Ups
6 DB Thrusters (50/35)
9 Deadlifts @ 185/105
*EMOM 3 Burpees*
Saturday 04/27/24
Murph Prep Week 2/6
A. EMOM 6
Minute 1: 5-8 Scap Pull Ups + 5-8 Beat Swings
Minute 2: :30s Calve Raises
B. For Time
500m Run
50 Pull Ups
100 Push Ups
150 Air Squats
500m Run
@ 80% effort
Sunday 04/28/24
5 Sets w/ a Partner
40/30 Cal Bike Erg
20 Power Snatches (95/65)
40/30 Cal Row
20 Power Cleans (95/65)
*Work split however*
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