Monday
Strength
Performance & Fitness
Back Squat
1x5 @65%
1x5 @75%
1x5+ @85%
Back Squat*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler
Workout
Performance
AMRAP x 8 MINUTES
1-2-3 and so on...
Hang Squat Cleans (70/47.5)
2-4-6 and so on...
Up-Down Over Bar
RPE 9
(Score is Total Reps)
Fitness
AMRAP x 8 MINUTES
1-2-3 and so on...
Hang Power Clean (52.5/35)
2-4-6 and so on...
Up-Down Over Bar
RPE 9
(Score is Total Reps)
CONDITIONING
Murph Prep - Day 1
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week's runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
(No Measure)
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today...first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
Tuesday
Strength
Performance & Fitness
EMOM x 8 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*
MIN 2 - :45 Hollow Hold or Tuck Hold
*DBs start in pressed out overhead position.
1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
RPE 6
(Score is Weight)
Week 7 of 9 Strict Gymnastics
Workout
Performance
3 SETS
ON A 4:00 RUNNING CLOCK...
3 Wall Walks
20 Alt. DB Snatch (22.5/15)
25 Box Jumps (24/20)
Max Strict HSPU in Remaining Time...
-Rest 2:00 b/t Sets-
RPE 7
(Score is Lowest Reps)
Fitness
3 SETS
ON A 4:00 RUNNING CLOCK...
3 Half Wall Walks*
20 Alt. DB Snatch (15/10)
20 Box Jumps (20)
Quality Reps of Pike HSPU in Remaining Time...
*Climb feet 1/2 way up the wall and take 1-2 steps back with hands to complete the rep.
-Rest 2:00 b/t Sets-
RPE 7
(Score is Lowest Reps)
Wednesday
Partner Workout
Performance
ON A 30:00 RUNNING CLOCK...
1 Mile Run
-Immediately Into-
8 ROUNDS
10 Synchro DB or KB Alt. Farmers Lunges DB(22.5/15) KB(24/16)
15 Synchro Sit-Ups
20 Synchro Plate GTOH (20/15)
-Immediately Into-
Max Cal Bike or Row w/ Time Remaining...
RPE 8
(Score is Total Cals)
Fitness
ON A 30:00 RUNNING CLOCK...
1200m Run
-Immediately Into-
8 ROUNDS
8 Synchro DB or KB Alt. Farmers Lunges DB(15/10). KB(16/12)
12 Synchro Sit-Ups
16 Synchro Plate GTOH (15/10)
-Immediately Into-
Max Cal Bike or Row w/ Time Remaining...
RPE 8
(Score is Total Cals)
Weightlifting
Part 1
3 SETS
3 Clean & Jerk
@ 60-70% 1RM C&J
into
3 SETS
2 Clean & Jerk
@70-75%
Part 2
3 SETS
2 Front Squat
@ 80-90% 1RM C&J
Thursday
Strength
Performance & Fitness
1x5 @65%
1x5 @75%
1x5+ @85%
Push Press*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler
Workout
Performance
EMOM x 12 MINUTES
MIN 1 - 5 Burpees + 3 Shoulder to Overhead (60/42.5)
MIN 2 - 5 Burpees + 4 Shoulder to Overhead
MIN 3 - 5 Burpees + 5 Shoulder to Overhead
And so on...
(Score is Rounds Completed)
RPE 10
Fitness
EMOM x 12 MINUTES
MIN 1 - 3 Burpees + 3 Shoulder to Overhead (42.5/30)
MIN 2 - 3 Burpees + 4 Shoulder to Overhead
MIN 3 - 3 Burpees+ 5 Shoulder to Overhead
And so on...
RPE 10
(Score is Rounds Completed)
Hero
Captain Tom
CAPTAIN TOM
For Time
10 Rounds of:
30 Lunges
4 Devil Presses (22.5/15)
19 Air Squats
20 Double-Unders
Directly into:
100 Burpees
Friday
Strength
Performance & Fitness
1x5 @65%
1x5 @75%
1x5+ @85%
Deadlift*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler
Workout
Performance
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Toes to Bar
15 Double Unders
-Rest 1:00 b/t Rounds-
*Options for Deadlift...
KG BB1: (100/70)
KG BB2: (115/80)
KG BB3: (125/85)
RPE 8
(Score is Total Rounds + Reps)
Fitness
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Hanging Knee Raise
25 Single Unders
-Rest 1:00 b/t Rounds-
*Options for Deadlift...
KG BB1: (70/47.5)
KG BB2: (79/52.5)
KG BB3: (85/60)
RPE 8
(Score is Total Rounds + Reps)
Murph Prep
CONDITIONING + STRENGTH
800m Run
Into...
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into...
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle Half Murph. This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
Weightlifting
Part 1
3 SETS
3 Muscle Snatch
@ Building - Light to Light/Mod
Part 2
5 SETS
1 Power Snatch + 1 Snatch
@50-65% of 1RM Snatch
Part 3
3 SETS
2 (Squat) Snatch
@ 70-75% 1RM Snatch
Saturday
Endurance
Performance & Fitness
3 SETS*
50/40 Cal Row
40 Wall Balls P(20/14) F(14/10)
30 Box Jump Overs (24/20)
20 Alt. Pistols
10 Sumo Deadlifts P(125/85) F(85/60)
-Rest 2:00 b/t Sets-
*Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to next movement of choice. Must complete all 5 movements every set.
(Score is Total Time)
Partner Class
Skill
Performance
ON A 8:00 RUNNING CLOCK...
Practice Banded Low Ring Strict Muscle-Ups*
*Focus on fast sit-through on rings & a slow negative.
RPE 5
(No Measure)
Week 7 of 9 Strict Gymnastics
Fitness
ON A 8:00 RUNNING CLOCK...
Practice Strict Chin-Ups*
*Focus on slow negatives & full arm extension at bottom.
RPE 5
(No Measure)
Week 7 of 9 Strict Gymnastics
Partner WOD
Performance & Fitness
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
1000/800m Row
80 Wall Balls (20/14)
60 Wall Ball Step-Ups (24/20)*
30 Ring or Bar Muscle-Ups
*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.
RPE 8
(Score is Rounds + Reps)
Sunday
Weightlifting
Part 1
4 SETS
4 Push Press
@ Empty Bar thru light load (50%)
Part 2
4 SETS
2 Push Press + 2 Push Jerk
@ 50-65% of 1RM C&J
Part 3
3 SETS
4 Push Jerk
@ 70-75% 1RM C&J
HIIT60
Strength
Performance & Fitness
10-8-6
Bench Press
RPE 7 *Start Mod-Light and Build toward Mod-Heavy
(Score is Weight)
Workout
Performance
EMOM x 16 MINUTES
MIN 1&2 - 35/25 Cal Bike
MIN 3 - Max Russian KB Swings (24/16)
MIN 4 - Rest
RPE 7
(Score is Reps)
Fitness
EMOM x 16 MINUTES
MIN 1&2 - 25/20 Cal Bike
MIN 3 - Max Russian KB Swings (16/12)
MIN 4 - Rest
RPE 7
(Score is Reps)