Warm up
400m run, then 3 rounds of:
30 sec active hang
4 strict hanging leg raises
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Deadlift
Take 20 min to find a 5RM deadlift
Conditioning
For time:
20 hang power cleans 185/125 lbs
20 burpees over bar
30 front squats 185/125 lbs
30 burpees over bar
40 deadlifts 185/125 lbs
40 burpees over bar
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Touch & Go Clean & Jerks
Take 15 min to find a 3RM TnG clean and jerk
Both the clean and the jerk can be any style (power, squat, split, push jerk)
Conditioning
Warm up
2 rounds of:
200m row
10 air squats
5 hanging knee raises
10 empty barbell / light DB thrusters
5 inch worms
Endurance
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
5 per side thoracic cage extensions
10 90/90 mobility moves
1 min cardio machine
5 Davinci plate raises
30 sec dead hang
Strength accessory
16 min to complete 4 sets of each movement, for quality:
10 double DB z-presses
5 strict toes to bars or weighted knee raises
10 double lateral DB raises
10 double DB front rack lunges (5/leg)
Post Murph 'Flush'
Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings
Murph
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Squat snatches
Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
3 at 72.5%
2 at 80%
1 at 85%
3 at 80%
2 at 85%
1 at 90%
Note: Drop and reset between reps.
Conditioning
In teams of 2, for time, one partner working at a time (Except the run):
2,000m/1,600m row (split as desired)
3 rounds (split as desired):
15 toes-to-bars
12 shoulder to overheads (BB: 185/135 lbs, DB: 2x50/35 lbs)
-- then, 1,000m run (together), then,
then:
3 rounds (split as desired):
15 toes-to-bars
12 shoulder to overheads (BB: 185/135 lbs, DB: 2x50/35 lbs)
-- then, 2,000m/1,600m row (split as desired)
Time cap: 35 min
Part A
Warm up
400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Shoulder presses
5 sets of 3
Build up to a heavy set, increase from last week
Deadlifts
4 sets of 4 deadlifts (no pause)
Note: aim to increase from week 2. We will be testing a 5RM next week.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances
Overhead Squats
Every 3 min for 4 sets:
X overhead squats at 75%+ of snatch 1RM
Rep scheme: first 3 sets with 4 reps, last set with max effort at the top load from the previous 3 sets
Front Squats
Warm up
2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks
Endurance
35 min partner AMRAP, in teams of 2, one partner working at a time, split evenly:
1,000m/800m row
50 American KBS 24/16 kg
1,000m run
50 toes to bars
1,000m/800m ski
50 air squats
1,000m/800m row
50 handstand pushups
Note: Each partner runs 500m (1 lap around the block), while the other partner rests.
Warm Up