April 24th - 29th, 2023
Monday April 24, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH : Bench Press to 3 Reps. (refer to April 13)
METABOLIC CONDITIONING : Murph Prep!!
3 Rounds of:
400m Run @7/10 pace (not a max effort - slightly slower than a 1 mile pace)
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY for today's workout.
*If you are doing Half Murph, Do Half distance on run
*If your first round takes >8:00 do half the running distance for the following rounds.
RECOVERY (Optional)
2:00 cool down easy bike, walk, row
1-2 Rounds
1:00 seal stretch
1:00 puppy dog stretch
1:00 supine twist each side
Tuesday April 25, 2023
Warm up:
2 Rounds
1:00 single under jumps/second round double unders
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 20 minutes build to a quality 2 reps. (Repeat and Refer to April 14th)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power snatch
♀ 95 lb ♂ 135 lb
Pedal to the metal today with this quick couplet. The power snatch should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.
Cash out (Optional)
Accumulate 50 Hollow rocks
Wednesday “Mash-Up” April 26 , 2023
Warm up!
2:00 bike/row/ski/jog
1x :30 banded wrist stretch each side
1 Round for quality
4/4 World’s greatest stretch
10 Barbell RLDS
10 Alternating Front Rack Elbow Rotations
10 Barbell Front squats
10 Barbell Strict press
Then: Warm up Power clean/Front Squat/S2O and practice rope climbs between warm up sets!
METABOLIC CONDITIONING :
AMRAP 10 minutes of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145
AMRAP 10 minutes of:
400 meter Run
20 Wall Ball Shots, 20/14
20 V-ups
AMRAP 10 minutes of:
16 D-Ball Cleans (to shoulder)
”Up the Hill” with the ball
3 Rope Climbs/1 Rope Climb/3 Pull to standing, 15 ft.
*Rest 4 minutes between workouts.
Recovery (Optional)
2:00 cool down easy walk/bike/row
Accumulate
1:00 puppy dog stretch
1:00 sit and reach
1:00 couch stretch each side
Team Thursday April 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
TEAM STRENGTH : 20 minutes to establish a Team 1 rep Max Pair Deadlift:
Two people on the bar together, must lift together, weight does not need to be evenly distributed per side.
If there needs to be a Team of 3. Two people will build the 1 rep max and the 3rd person will build to a heavy single alone.
TEAM METABOLIC CONDITIONING :
For time:
21-15-9
Pair deadlifts with 50% of the 1Rm (3rd partner will do 50% of their 1Rm - synchro with pair)
Synchro Box jumps (all standing on top of box with hips open before starting next rep)
Cash Out (Optional)
Tabata: Sit ups
Friday April 28, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 banded good mornings
8 goblet squats
8 dead bugs
Then: 1:00 quadruped wrist stretch
STRENGTH : Squat Clean 2 - 2 - 2 - 2 - 2 - 2. High quality, just enough “pause” for a good set up (repeat from April 18th)
METABOLIC CONDITIONING :
3 rounds for time of:
Row 500/400 meters or Ski 500/400 meters or Airbike 50/40 calories (try all three if room permits)
20 burpees
Run 400 meters
Saturday April 29, 2023 8 - 10am
OPEN GYM