Monday, May 28th - Sunday, June 2nd

Monday

“Murph”

There will be many different ways to modify and scale the workout. Ask a coach how to find the appropriate amount of volume for each exercise.

·      1 mile run

·      100 pull ups

·      200 push ups

·      300 squats

·      1 mile run

 

Tuesday

(A) Tall snatch + Overhead squat – 10 x (1+1) OTM

(B) snatch segment deadlift (inch, knee, high thigh) – 5 x 3

(C)

·      Row 2k

 (D1) 3 x 30s weighted plank

(D2) stretch pecs 60s/side

Wednesday

(A) Deadlift – 60% x 10 x 3

(B)

·      50 chest to bar pull-ups

·      350m Farmers carry

·      50 burpees

 (C1) 3 x 10 – 15 toes to bar

(C2) 3 x 8 – 10 good mornings (light)

Thursday

(A) Push Press – 60% x 10 x 3

(B) 5 RFT

·      8 box jumps

·      8 dumbbell power clean (heavier than db lunge/clean/pp/farmers carry from last week)

·      8 dumbbell push press

·      rest 1 minute

 (C) 3 x 30s weighted side plank

(D) stretch calves, 60s/side

Friday

(A) Tall clean + Front squat + Jerk 10 x (1+1+1) OT 1.5M

(B) 5 rounds, against a 2 minute clock:

·      run 200m

·      AMRAP burpees with remaining time

·      Rest 2 minutes

 

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 35s weighted plank

Saturday

00:00 – 6:00

1k row or

50/30 AB cal @strong, consistent pace

 

6:00 – 8:00

Rest

 

8:00 – 26:00

OTM x 6

1: 8 Thrusters (<=95/60)

2: 8 Russian KBS (heayish)

3: 30s Chin over Bar Hold + Active Hang

 

26:00 – 28:00

Rest

 

28:00 – 34:00

50/30 AB cal or

1k row for time (beat first block time)