May 13th-18th, 2024
Monday May 13, 2024
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 : STRENGTH : 10 minutes to establish a 1 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 29)
METABOLIC CONDITIONING : MURPH Prep Week 3
4 Rounds of:
400m Run at 7-8/10 pace
4x
5 pullups/ring rows
10 push ups
15 airsquats
OR
2x
10 pull ups/ring rows
20 push ups
30 airsquats
Rest 2:00
*This week NO run at the end but more 2 more rounds of pullups/push ups/airsquats!
*If your first round takes >8:00 half the distance for remaining rounds (400m). This should take 25:00-30:00 max.
*If planning to use a vest, add weight this week.
*If you are doing Half Murph, Do Half distance on run (400m)
Tuesday May 14, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 banded presses
8 banded good mornings
8 dead bugs
STRENGTH : 20 minutes to establish a 4 Rep. Back Squat (April 30)
METABOLIC CONDITIONING :
AMRAP 7:00
7 double DB front squat 35/50#
7 double DB devil press
Wednesday “Mash-Up” May 15 , 2024
Warm up!
2:00 Run/Bike/Row
1 Round
5/5 World’s greatest stretch
10 PVC pass throughs
5/5 Single Leg RDLs with KB
10 Barbell strict press
10 Barbell top down RDLs
10 Hang muscle cleans
Warm up weight for DT
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
1 - 2 - 3 - 4…ladder of "DT", which is : Deadlifts - Hang power cleans - Push Jerks @ 50% of push-jerk #
AMRAP 8 minutes of:
50 V-ups
2:00 Plank Hold
AMRAP 8 minutes of:
1200m Air Bike/35 cals on Echo Bike
500m Row
400m Run
*Rest 4 minutes between workouts.
Team Thursday May 16, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal/down dog
8 Banded press
8 Sampson stretch
8 Banded pull aparts
8 Arch/hollow swings
SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 8 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 reps as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-4x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-4x Full Wall walk all the way up hold :02 and down
*Increase reps and speed up and down
TEAM METABOLIC CONDITIONING :
Every 4:00 x 4 (12:00 total)
400m row - alternating partners each round
10 Synchro DB shoulder to overhead at moderate weight - lockout at the top together
In remaining time max effort T2B/Knee raises/V-ups (one partner working at a time)
*Record the number of T2B variation reps you do each round.
Friday May 17, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 Kettlebell swings
8 Hips down push ups
8 Banded presses
STRENGTH : 15 minutes to establish a 4 rep. Dumbbell Bench Press (May 3)
METABOLIC CONDITIONING :
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups / Ring Push-Ups
8 2-Pood Kettlebell swings
Saturday May 18, 2024 8 - 10am
OPEN GYM