WARM-UP

AMRAP x 8 MINUTES

100m Run

8/8 Leg Swings

8/8 Ankle Rotations

8 Bootstrap Squats

8 PVC Pass Throughs

8 PVC/BB Elbow Punches

STRENGTH (PERFORMANCE) — Build to a

3-Rep Max Overhead Squat

Overhead Squat for load:

#1: 3 reps

STRENGTH (FITNESS)

Build to a 3-Rep

Max Front Squat

Front Squat for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

200m Run

10 Overhead Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

200m Run

10 Front Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL MURPH PREP (ALL)

WEEK 2/ DAY 1

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%.

Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or

Push-Up to a Box.

WARM-UP

AMRAP × 6 MINUTES

10 Calf Raises + Tib Raises*

10 Banded Pull Throughs**

10 Alt. Skater Hops

5/5 Single Leg (KB) RDLs

*1 Rep = 1 Calf Raise + 1 Tib Raise

**Loop a band on an upright, between hip and knee height. With back to the post/ band, hold the band between the legs and bow forward, sending the hips back. Flex the quads, squeeze the glutes and come to an upright, standing position.

Into…

AMRAP × 6 MINUTES

10 Alt. KB Slides

10 KB RDLs

30 Single Unders or Cross Over Singles

10 KB Upright Rows

WORKOUT (PERFORMANCE)

FOR TIME

75 Double Unders

45 Russian Swings (53/35)

45 Sit-Ups*

75 Double Unders

35 Russian Swings

35 Sit-Ups

75 Double Unders

25 Russian Swings

25 Sit-Ups

75 Double Unders

15 Russian Swings

15 Sit-Ups

*GHD Optional.

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

FOR TIME

125 Single Unders

45 Russian Swings (35/26)

45 Sit-Ups

125 Single Unders

35 Russian Swings

35 Sit-Ups

125 Single Unders

25 Russian Swings

25 Sit-Ups

125 Single Unders

15 Russian Swings

15 Sit-Ups

(Score is Time)

KG KB: (16/12)

FINISHER (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 KB Horn Curls

MIN 2 – :45 KB Upright Rows

MIN 3 – :45 Alt. KB Slides

WARM-UP

2 ROUNDS

:45 Rowing*

10 Scap Push-ups

6 Push-Up to Pike

6 Cat/ Cows

*RND 1 = Legs / RND 2 = Legs + Body

Into…

2 ROUNDS

:45 Rowing*

5 Inchworm + Push-Up

10 Alt. Bird Dogs

10 Up-Downs**

*RND 1 = Arms + Body / Full Slide Rowing

**RND 2 = 6 Burpees

“DEATH ROW (PERFORMANCE)”

EMOM × 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

“DEATH ROW (FITNESS)”

EMOM × 20 MINUTES

MIN 1 — 15/12 Cal Row

MIN 2 — 12 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

FINISHER (ALL)

3 SETS

8-10 Rower Glute Bridge-Ups

8-10 Rower Pike-Ups

-Rest As Needed b/t Sets-

WARM-UP

1 ROUND

12 Toe Touch Jumping Jack

6/6 Single Arm DB RDL

6/6 Split Squat

12 Alt. Deadbug

Into..

1 ROUND

20 High Jump Single Unders

20 Fast Single Unders

6/6 Single Arm DB Upright Row

12 Alt. Lunges

:30 Plank

Into…

1 ROUND

40 Double Unders / 40 Single Unders

10 DB Alt. Hang Snatch

10 DB Alt. Goblet Lunge

10 Sit-Ups

Into…

BARBELL SPECIFIC WARM-UP

1 ROUND*

7 Barbell RDL

7 Barbell Deadlift

7 High Pulls

7 High Hang Muscle Cleans/Snatches

*Clean or Snatch Grip.

STRENGTH (PERFORMANCE) 3×10

Overhead Squat

Overhead Squat for load:

1. 10 reps

2. 10 reps

3. 10 reps

STRENGTH (FITNESS)

3×10

Front Squat

Front Squat for load:

1. 10 reps

2. 10 reps

3. 10 reps

WORKOUT (ALL)

TABATA (8 SETS / :20 ON/ :10 OFF)*

TABATA 1 – Double Unders

TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)

TABATA 3 – Sit-Ups

TABATA 4 – DB Alt Goblet Lunge (Athlete

Choice)

*Complete a full Tabata before moving to the next one.

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

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-

WARM-UP

2 ROUNDS

1:00 EZ Bike

10 Banded Pull Aparts

10 Banded Ws

5/5 Low to High Cross Body Banded Pull

Aparts

10 Hollow Rocks

10 Arm Haulers

Into…

2 ROUNDS

:30 MOD Bike

5 Scap Pull-Ups

10 False Grip Ring Rows

:10 Bottom of Dip Ring Hold

SKILL (ALL)

EMOM x 15 MINUTES

Practice Gymnastics Pull*

*Gymnastic Pull Options…

1-2 (Strict) Ring Muscle-Ups

3-5 (Chest to Bar) Pull-Ups

3-5 (Banded) Strict Pull-Ups

WORKOUT (PERFORMANCE)

AMRAP X 10 MINUTES

15/12 Cal Bike

Gymnastics Pulling*

*Options…

1. Ring Muscle-Ups

2. Bar Muscle-Ups

3. Chest to Bar Pull-Ups

4. Kipping Pull-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 10 MINUTES

12/10 Cal Bike

Gymnastics Pulling*

*Options…

1. Jumping Ring Muscle-Ups

2. Jumping Bar Muscle-Ups

3. Kipping Pull-Ups

4. Jumping Pull-Ups

(Score is Rounds + Reps)

WARM-UP

LINE DRILLS

25ft of… loe Walk

Heel Walk

Forward Hurdlers (kick leg back and bring up and around)

Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)

Straight Leg Kicks

Quad Stretch + Reach

Butt Kickers

High Knees

Bear Crawl

Quad Crawl

Into…

2 ROUNDS

100M Jog

5/5 DB Halos

5/5 SA DB Press*

5/5 Suitcase DB Deadlift

10 Deadbugs

*Round 1= Strict Press, Round 2= Push Press

EXTENDED WARM-UP (ALL)

5 SETS

3-5 Deadlifts*

5-7 DB Push Press

100m EZ Jog

*Start Moderate and build slightly past

Workout Weight.

-Rest As Needed b/t Sets-

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

200m Run

21 DB Push Press (50/35)

200m Run

9 Deadlifts (275/185)

(Score is Time)

KG DB: (22.5/15)

KG BB: (100/70)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

200m Run

21 DB Push Press (35/20)

200m Run

9 Deadlifts (185/135)

(Score is Time)

KG DB: (15/10)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

4/4 Groiners + Twist

12 Alt. Shoulder Taps

8 Scap Push-Up

:15 Dead Hang

5 Scap Pull-Up

Into…

1-2 ROUNDS

10 Air Squats

8 Up/ Down

6 Kip Swings

4 Push-Ups

STRENGTH (ALL) 3×10 Bench Press

Bench Press for load:

1. 10 reps

2. 10 reps

3. 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES

12 Knees to Elbow

18 Up-Downs

24 Air Squats

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

8 Knees to Tricep

12 Up-Downs

16 Air Squats

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

5 Inchworm w/ Push Up

10 Alt Groiners

10 PVC Pass Throughs

Into…

2 ROUNDS

5 Up-Downs

10 PVC Front Squat or Overhead Squats

10 Bird Dogs

Into…

1 ROUND

5 Burpees

5 Lunge+Lunge+Squat (w/ DB or BB)

10 Elbow Punches w/ BB

STRENGTH (PERFORMANCE) 3×4 Overhead Squat

Overhead Squat for load:

1. 4 reps

2. 4 reps

3. 4 reps

STRENGTH (FITNESS)

3×4 Front Squat

Front Squat for load:

1. 4 reps

2. 4 reps

3. 4 reps

WORKOUT (PERFORMANCE)

FOR TIME

120 DB Front Squats (50/35)*

*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

100 DB Front Squats (35/20)*

*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10/10 Single Arm Banded Lat Pushdown

10 Banded Upright Rows

-Rest As Needed b/t Sets-

WARM-UP

1 ROUND

100m Run

10 Alt. Groiners

:30 Plank

10 Good Morning

Into…

1 ROUND

100m Run

10 Alt. Box Step-Ups

20 SB Plank Taps

10 SB Deadlifts

Into…

1 ROUND

200m SB Run (SB Optional)

10 Box Jumps

10 Sit-Ups

10 Slam Balls

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 25 MINUTES

50 Box Jumps (Athlete Choice)

40 Sit-Ups

30 Slam Balls (Athlete Choice)

200m Slam Ball Run

*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION…

4 SETS

20 Box Jumps (Athlete Choice)

25 Sit-Ups

30 Slam Balls (Athlete Choice)

100m Slam Ball Run

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

10 PVC Pass Throughs

10 Scap Push-Up

10 Ring Row

Into…

1 ROUND

10 PVC Scarecrow to Press

16 Piked Shoulder Taps

10 Scap Pull-Up

Into…

1 ROUND

10 PVC Muscle Snatch

6 Push-Up to Pike

6 Kip Swings

SKILL (ALL)

EMOM × 6 MINUTES

Strict Gymnastics Pressing Option

Pressing Options…

1-3 Strict Deficit Handstand Push-Ups

2-4 Strict Handstand Push-Ups

3-5 Pike Push-Ups

3-5 Strict Seated DB Press

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

3 Power Snatches (155/105)

5 Handstand Push-Ups

7 Pull-Ups

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

3 Power Snatches (115/75)

5 Pike Push-Ups

7 Jumping Pull-Ups

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)