WARM-UP

AMRAP × 4 MINUTES

5 Up-Downs

10 Scap Push Ups

5/5 Moose Antlers

10 Alt Box Step Ups

Into…

AMRAP x 4 MINUTES

5 Burpees

10 Banded Pull Aparts*

5 Tempo Push-Up (31X1)

10 Alt Groiners

5 Box Jumps

*Start with Pull Aparts across the chest.

Switch halfway to Overhead Pull Aparts

STRENGTH (ALL) – Build to a 3-Rep Max

Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (ALL)

ON A 10:00 RUNNING CLOCK…

Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete Burpees…

RND 1 (0:00) = 8/6

RND 2 (2:00) = 10/8

RND 3 (4:00) = 12/10

RND 4 (6:00) = 14/12

RND 5 (8:00) = 16/14

(Score is Total Box Jumps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax

Ball

MIN 3 – :45 Rebound Pose

WARM-UP

1 ROUND

1:00 Row (Arms Only)

10 Alt. Samson Lunges

10 Scap Pull-Ups

10 Alt. Deadbug

Into…

1 ROUND

1:00 Row (Legs+Hip Only)

10 Alt. Bodyweight Lunges

10 Kip Swings

10 Tuck-Ups

Into…

1 ROUND

1:00 Row (Stroke Rate @ 24s/m-26s/m)

10 DB Farmer Alt. Lunges

10 Strict Hanging Knee Raises

10 V-Ups

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

1500/1250m Row

60 DB Farmer Alt. Lunges (50/35)

40 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

1250/1000m Row

40 DB Farmer Alt. Lunges (35/20)

30 Toes to Something

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

WARM-UP

1 ROUND

5 Cat Cows

5/5 Moose Antlers

:20 Superman

10 Alt. Deadbug

10 Bodyweight Good Mornings

Into…

2-3 ROUNDS

7/5 Cal Bike

5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean*

*Perform all KB movements with one arm and then all KB movements with the other arm

STRENGTH (ALL)

EVERY 2:00 × 5 SETS*

3 Deadlifts

+

2 Hang Power Cleans

*Start Light and build slightly past workout weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES

25/20 Cal Bike

12 Deadlifts (205/145)

4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (93/65)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

20/15 Cal Bike

12 Deadlifts (155/105)

4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

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-