Monday 04/28/24
A. Every 2:30s x 3 sets
Set 1: Front Squat x 3 reps @ RPE 9 @ 20×0 tempo
Set 2: AMRAP -10% of Set 1
Set 3: AMRAP -10% of Set 2
B. For Time
50 Alt DB Power Snatches (50/35)
50 Goblet Squats (50/35)
50 Toes to Bar
*12 minute cap*
Tuesday 04/29/24
A. Pronated Chin Over the Bar Hold x :10-:20s
-rest :30s then-
AMRAP Chin Ups (minimum of 5; use a band if needed) @ 20×1
-rest :30s then-
12-15 DB Bent Over Rows @ 20×0
rest 2 minutes x 3 sets
B. AMRAP 12
2, 4, 6, 8, 10, 12 etc…
Push Up
Plank Shoulder Taps (L+R = 1)
*6/5 Cal Bike After each set*
Wednesday 05/01/24
A. Every 2 min x 10 min:
2 Hang Power Cleans + 3 Front Squats + 1 Shoulder to OH
*Building*
+
4 Rounds:
10 Power Cleans (95/65)
10 Back Rack Reverse Lunges (95/65)
50 Double Unders
Thursday 05/02/24
0-10 min:
2k Row
10-20 min:
2k/1800m Ski
20-30 min:
AMRAP 10 min:
12 DB Bicep Curls
20 Weighted Situps
Friday 05/03/24
A. Segmented Snatch Grip Deadlift x 5-6 Reps, Rest 90 sec x 3 sets
*Heavier than 2 weeks ago*
B. EMOM 20:
Min 1: 20 Russian KB Swings (70/53)
Min 2: 8-10 HSPU
Min 3: 14/12 Cal Bike Erg
Min 4: Rest
Saturday 05/04/24
Murph Prep Week 3/6
For Time:
1 mile Run
+
3 rounds:
20 Pull-Ups
40 Push-Ups
60 Squats
+
800m Run
*If planning on doing Murph w/ a vest- use the vest on
the runs today. Take off for the middle portion*
Sunday 05/05/24
With A Partner:
Buy in: 1k/750m Row
+
5 Rounds:
20 Burpees
20 Toes to Bar
30 DB Snatches (50/35)
+
Cash Out: 1k/750m Row