Mini Murph
Run 5 laps
then
10 Rounds of:
7 Pull-ups
10 Push-ups
15 Air Squats
Run 5 laps
40 Minute Cap
tuesday
Strict Press/Push Press, 4×10
every 2 minutes
Progressive overload, every set strict press until you need to push press to reach 10 reps
9 min AMRAP
15/10 calories on rower
*7 Unbroken Clean and Jerks (135/95)
*every time you break = 10 burpees
Death By sprints (Rig to Rig)
Min 1: Down and Back
Min 2: Down and Back x2
Min 3: Down and Back X3
continue for 10 minutes
wednesday
Back Squats, 5×3, 60%-70% with 3-5s pause
every 2 minutes
Descending Ladder, 24 min cap
Double Unders 100, 90, 80, 70 … (decrease by 10 every round)
Front Rack Lunges 20, 18, 16, 14… (decrease by 1 every round) 95/65 1 for 1
KB American Swings (70/50) 10, 9, 8, 7…(decrease by 1 every round)
thursday
EMOM
Even Minutes (0,2,4,6,8,10): 6-8 Bench Press
Odd Minutes (1,3,5,7,9,11): 5 Bent-over Row
Ascending Ladder, 20 min cap
2 Kip Swings (increase by 2 reps every round)
2 Alternating DB Snatch (increase by 2 reps every round)
5 Burpees (increase by 5 reps every round)
friday
EMOM, 5 Rounds (10 minutes)
Even Minutes: 15 Banded Russian KB Swings
Odd Minutes: 1-2 Deadlifts @ 90%
For Time
40/28 Calories on the Bike
25 Box Jump Overs (24/20)
5 Rope Climbs
12 Minute Cap
Body Building, 12 minutes
5 DB Front + Lateral Raise
3 Barbell Curls (increase by 3 reps every round)
3 Barbell Skull Crushers (increase by 3 reps every round)
Saturday 1 Mile Run
50 Hang Semi Squat Cleans (115/85)
100 Box Jump Overs (24/20)
150 Air Squats
1 Mile Run
1 mile run = dominos and back or 9 laps
Partition options
50, 100, 150
2 sets of 25, 50, 75
5 sets of 10, 20, 30
10 sets of 5, 10, 15
25 sets of 2, 4, 6
40 min cap
indoor option for mile = 2k row or 3 mile bike