WARM-UP

2 ROUNDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats

Into…

1 ROUND
10 PVC Cuban Press
10 Scap Pull Ups
10 Kip Swings

Into…

1 ROUND
8 Hang Muscle Snatch
8 Overhead Squats
8 Burpees
:15/:15 Top and Bottom Ring Support *

*Use a band if needed.

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…
Practice skill options…

Skill Options…
Ring Kip Swings
Banded Low Transitions
Ring Dips
Ring Muscle-Ups

(No Measure)

Amanda

9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#

Amanda (Fitness)

FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatches (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
:30 Arm Only Rowing
:30 Arms + Body Rowing
:30 Half Slide Rowing
1:30 Full Slide Rowing

Into…

2 ROUNDS
10 Up-Down to Down Dog
10 KB Deadlifts
10 Alt. Lunges
5/5 Wrist Circles

*RND 2 complete Russian KBS + KB Goblet Lunges

STRENGTH (ALL) — 4 SETS 8/8 Back Rack Reverse Lunges

Back Rack Lunges for load:
#1: 16 reps
#2: 16 reps
#3: 16 reps
#4: 16 reps

WORKOUT (ALL)

AMRAP x 16 MINUTES
250/200m Row
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

EXTRA CREDIT (ALL)

FINAL MURPH PREP
6 SETS
200m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats

-Rest 2:00 b/t Sets-

*Goal is to grease the grooves for Murph next week. Work on Keeping the Pull-Ups unbroken and the Push-Ups to 2 quick sets. Practice different Air Squat cadences but make sure you are hitting full depth!

(No Measure)

WARM-UP

2 ROUNDS
15 Toe Touch Jumping Jacks
10 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
8 BB Strict Press

Into…

2 ROUNDS
15 Toe Touch Jumping Jacks
10 WB Thrusters → 10 Wall Balls
5 Hang Power Cleans
8 BB Push Press

STRENGTH (ALL) — 5×2 @ RPE 6-7 Clean & Jerk*

Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
15 Wall Balls (20/14)
5 Power Cleans (205/145)

(Score is Time)

KG BB: (93/65)
KG WB: (9/6)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
15 Wall Balls (14/10)
5 Power Cleans (145/105)

(Score is Time)

KG BB: (65/45)
KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MURPH PREP
800m Run

-Rest 2:00-

EMOM x 10 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*If unable to complete 1 Round in a minute, complete every 1:30 instead.

-Rest 2:00-

800m Run

(No Measure)

2. MUSCLE-UP SKILLS
4-5 SETS
5 Feet Assisted Low Ring Transition*
5 Prone Hip Openers**
2-3 Hips to Rings

*Stand directly under rings holding them in a false grip. Push your knees forward and lean back until you are on your toes, with your chest towards the ceiling. Pull the rings low on your chest & together, then sit through the rings fast, and lastly jump or press out of the ring dip. Trace the path back to the start position and repeat.
**Lay on your back palms down and on the floor. Close knees/hips towards chest, then kick out and away from you (imagine jumping over a small brick wall), landing in the top of a glute bridge-up. This is to develop aggressive hip opening.

WARM-UP

1-2 ROUNDS
1:00 Bike at RPE 5
5 Inch Worm into Up/Down Dog
5/5 Groiner with Twist
5/5 Cat Cow
10 Alt Arm Lifts in Child’s Pose
6 Super Man
:30 Hollow Hold

Into…

2 ROUNDS
1:00 Bike @ RPE 6 → RPE 7
10 Alt Lunges → Goblet Lunge
10 Tuck-Ups → V-Up
10 Scap Pull-ups → Kip Swings
10 Strict Knee Raises

WORKOUT (PERFORMANCE)

FOR TIME
30/25 Cal Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (50/35)*
40/30 Cal Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Cal Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges

*Option for Heavier DB (75/50).

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME
20/15 Cal Bike
20 Toes to Something
20 DB Goblet Alt. Lunges (35/20)*
30/25 Cal Bike
30 Toes to Something
30 DB Goblet Alt. Lunges
40/35 Cal Bike
40 Toes to Something
40 DB Goblet Alt. Lunges

*Option for Heavier DB (50/35).

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1-2 ROUNDS
100m Run
5 Push Up to Down Dog
10 Kang Squats
15 Air Squats

Into…

2 ROUNDS
100m Run
8 PVC Snatch Deadlifts
8 PVC Hang Muscle Snatches
8 PVC OHS

STRENGTH (ALL) — 5×2 @ RPE 6-7 Snatch*

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
200m Run
5 Power Snatches (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
200m Run
5 Power Snatches (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. ACTIVE RECOVERY
3 SETS*
5:00 Bike (Nasal Breathing Only)
5:00 Foam Roll / Stretch (Athlete Choice)

*Only thing on the docket today is to take things easy and mobilize anything that is already hurting halfway through the week. Take things nice and slow and use this as an extended cool down.

(No Measure)