Daily Workouts
3 Rounds for reps:
1:00 D-ball Cleans (100/70)
1:00 KB Step-ups (20", 53/35)
1:00 Burpees to 6" touch
1:00 DB Snatch (70/50)
1:00 Row
1:00 Rest
Partner Workout
20:00 AMRAP
200m Run
20 Wall Balls
15 Toes to Bar
Alternate movements with your partner.
Dead Bench Press
Build to a heavy single
-Set spotter arms 1" - 2" above chest
10:00 EMOM
10 Barbell Push-ups
Dumbbell Rollbacks
10-10-10
Chest-Supported Flat Bench DB Rows
10-10-10
Band Pressdowns
100 Reps
2:00 Max Bottom Half Sit-ups
Box Squat
Build to a heavy single (wide stance)
Good Morning
5-5-5-5 (build)
Seated Hamstring Curls
100 reps
Copenhagen Plank
3 x 5 per side
-:03 pause at top of each rep
For time:
1,000m Row
100 Double-unders
800m Run
750m Row
75 Double-unders
600m Run
500m Row
50 Double-unders
400m Run
250m Row
25 Double-unders
200m Run
"Cindy"
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
*Today kicks off our "Murph Prep" Mondays for the month of May. We'll be training the movements and building in volume as we work toward our May hero workout of the month on Memorial Day (May 29th). If you plan to wear a weight vest for "Murph" that day, bring it in for your Monday training sessions this month!
5 Rounds for reps:
1:00 Russian KB Swings
1:00 Burpees to a plate
1:00 Row
1:00 Rest
3 Sets:
3:00 AMRAP
5 Ring Dips
10 Toes to Bar
30 Double-unders
5:00 Rest between sets
24:00 EMOM
A. 5/5 DB Split Squats
B. :30 Ski
C. 100 ft. Carry*
D. :30 Echo Bike
*Use a D-ball or Sandbag for your carries
Back Squat
9 x 3 On the Minute
-Week 3 of 3
-Use 40% 1RM Back Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Band Tensions:
#0 Bands: 20-25 lb (small black)
#1 Bands: 35-45 lb (red)
#2 Bands: 50-60 lb (thick black)
#3 Bands: 95-115 lb (purple)
#4 Bands: 145-175 lb (green)
Example:
1RM Back Squat: 315 lb
40% 1RM: 125 lb
40% Band Tension: 95 lb = purple bands
Speed goal: .7 m/s+
3-4 Sets:
8-12 Glute Ham Raises
100 Banded Hamstring Curls
3:00 EMOM
:50 Med Ball Twists
For Time:
800m Run
21 Power Cleans (155/105)
600m Run
15 Power Cleans
400m Run
9 Power Cleans
For Time:
50 Thrusters (95/65)
50 Pull-ups (C2B)
100/80 Calorie Row
Partition reps any way
"McGhee"
30:00 AMRAP
5 Deadlifts (275/185)
13 Push-Ups
9 Box Jumps (24/20")
15:00 AMRAP with a partner:
3 Bar Muscle-ups
10 Air Squats
10/8 Calorie Echo Bike
-Alternate complete rounds with your partner.
15:00 EMOM
8 V-Ups
1 Power Snatch
Back Squat
9 x 3 On the Minute
-Week 2 of 3
-Use 35% 1RM Back Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Band Tensions:
#0 Bands: 20-25 lb (small black)
#1 Bands: 35-45 lb (red)
#2 Bands: 50-60 lb (thick black)
#3 Bands: 95-115 lb (purple)
#4 Bands: 145-175 lb (green)
Example:
1RM Back Squat: 315 lb
35% 1RM: 110 lb
25-30% Band Tension: 95 lb = purple bands
Speed goal: .7 m/s+
3-4 Sets:
8-12 Glute Ham Raises
100/100 Single Leg Banded Hamstring Curls
3:00 EMOM
:45 Med Ball Twists
5 Sets:
3:00 AMRAP:
400m run
Max rep strict pull-ups
1:00 Rest between sets.
12:00 AMRAP
15 Burpees over the erg
15 Wall Balls
20/15 Calorie Row
Conjugate Course
Class at 8AM
5 Rounds for time:
20 Push-ups
30 Air Squats
400m Run
Partner Workout
10 Rounds:
In 2:00, complete:
6 D-ball Cleans over post
12 Bar-facing Burpees
Max Cal Echo bike in remaining time
2:00 Rest
Each athlete completes five 2-minute rounds with 2 minutes rest after each round. If necessary, scale cleans and burpees to a number that can be completed in less than 1:15.
Speed Squats
9 x 3 On the Minute
-Week 1 of 3
-Use 30% 1RM Back Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Band Tensions:
#0 Bands: 20-25 lb (small black)
#1 Bands: 35-45 lb (red)
#2 Bands: 50-60 lb (thick black)
#3 Bands: 95-115 lb (purple)
#4 Bands: 145-175 lb (green)
Example:
1RM Back Squat: 315 lb
30% 1RM: 95 lb\25-30% Band Tension: 95 lb = purple bands
Speed goal: .7 .9 m/s
(we can measure this using a RepOne Velocity Meter)
Today kicks off a 3-week wave of Speed Squats. Priority 1 is movement quality. Priority 2 is speed. Priority 3 is load. If positions and speed are on point, we will increase loading in weeks 2 and 3.
3-4 Sets:
8-12 Glute Ham Raises
3:00 EMOM
:40 Med Ball Twists
5 Rounds for time:
5 Deadlifts (275/185)
15 Push-ups
15 Box Jumps (24"/20")
3 Rounds for time:
20 Front Squats (115/80)
800m Run
Bench Press: 6x5 OT2min.
*week 3/3
Pull-ups, Weighted Pull-ups, Muscle-ups, or Bar MU: 9x3 OT45sec.
Flat Bench Row:
5 x 8
3 Sets:
25 V-ups
1:00 Plank Shoulder Taps