Monday
Murph
4 rounds
1 min run/bike
2 pull ups
3 push ups
4 box jumps
Rest 5 mins then Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
Monday
Emom 9 mins
Work for :45 rest for :15
Min 1: Max run or Jump Rope
Min 2: Max BW lunge (Forward and Back)
Min 3: Max handstand hold or plank
5 minutes total of plank
Every Time you break 5 burpees and :30 rest after your burpees
Partition however you want
100 light BB cleans #45 or med ball cleans #20#14 DB cleans #20
100 light push press #20#10
Tuesday
10 Romainian Deadlifts or straight leg toe touches
Stretch hamstrings 1 minutes
10 squats
Stretch quads 1 minutes
10 push ups
Overhead tricep stretch 1 minute
3 rounds
10 kang squat (20% of your max Clean)
5 box jump or jump for height or 10 Jump Squats
:30 reverse plank
20 min amrap
16 overhead lunges #95#65 BB or Body Weight With Hands overhead
12 sit ups
8 burpees
Wednesday
Run 1 minute
Jump rope 1 minute
Step back burpees 1 minute
X2
4 rounds
Bicep curl and press 12 (plate or DB)
Db row from plank 10 per side
:20 hollow hold
:20 bottom of the squat hold
10 Superman’s
4 rounds
10 burpees
400 m run or 2-3 minutes consistent running
1 min walk
Thursday
5 walk outs
5 downward dog to push up
5 inchworm
X2
10 bird dogs with :05 hold
Bear plank ( video below) :30
Duck walk for 20 steps
X2
2 minutes amrap
Push ups
Rest :90
2 minute amrap
Thruster (use dB, bb, or med ball)
Rest 3 mins
X2
Friday
Runner stride each leg x2
Murph prep
.5 mile run
Rest 1 min
8 rounds
5 pull up
10 push up
15 air squat
Rest 1 minute
1 mile run
See y’all next week for Murph 😤
Monday
Jacked by june
20 push ups in a row or as many as possible 5 times throughout the day
3 rounds
4 Turkish get up (2 per side)
8 kang squat
5 rounds
(5 per leg)
10 weighted reverse ( front rack/goblet style/ or with object)
10 bodyweight reverse lunge
6 min amrap
5 burpees
10 jumping squats
15 oh press
Rest 3 min
3 min amrap
burpees
Tuesday
Accumulate 2 minutes in bottom of your squat
Accumulate 2 minutes of plank
5 rounds
:20 hollow hold
15 reverse crunches
10 toe touches (laying on back feet up in air0
5 V ups
EMOM for 9 mins (x2)
1: alt jump split squat or split squat
2: clean/db clean/med ball clean/object
3: oh press with bar/db/med ball/object
Rest for 2 mins and repeat
Wednesday
3 rounds
10 Pvc or Towel Overhead squat
10 pvc or towel pass throughs
:20 superman hold
5 rounds
1 minute to do as many squats as possible (MAKE SURE THEY COUNT)
Rest 1 minute
15 min amrap
1 wall walk or 3 hspu or 5 push ups
5 air squats
7 sit ups
Thursday
5 minutes of cardio machine or 5 minutes of
50 jump rope or jumping jacks (25 double unders)
10 air squats
50 jump rope or jumping jacks
5 push ups
10 rounds (can do running or on bike or cardio machine)
Run 1 minute sprint 10 seconds
Friday
2 rounds
Runner strides
Murph prep
.5 mile run
10 round
5 pull up
10 squats
.5 mile run
.5 mile cool down
9 min emom
1 :30 high knees :30 rest
2 :30 lunges :30 rest
3 :30 hollow rocks :30 rest
Monday
400 m walk or jog
50 bicep curls
50 lunges
50 press
50 clungers
Monday Murph prep
Run 400
10 rounds
2 pull up
5 push up
10 squats
Run 400
3 ab holds for one minute each choose any 3
Plank
Reverse plank
Hollow hold
Side plank
Handstand
Pike
Hollow rock
Tuesday
3 rounds
10 freestyle
10 breast stroke
10 Superman
15 minute amrap
Go up and back down stairs
5 burpees
20 kb or object swings
10 oh press or push ups
8 Turkish get ups
Stretch for 10-15 minutes
Wednesday
Bottom of squat hold for a total of 2-3 minutes
Use this time to practice being comfortable and feeling strong
Pvc or towel pass through 15
Oh squats practice. Use a towel or pvc and let’s practice. 10 minutes
Will post videos for modifications
3 rounds
30 oh squat w pvc or towel
30 push ups
30 box jump/90 jump rope/ jumps for height
Cool down walk 400 m
Find 2 new stretches and implement them into your routine for the rest of the week
Thursday
1 min hamstring stretch
10 walk outs (push up position and back to standing)
10 Plank to downward dog
X2
10 rounds take your time no rush
1 narrow push up
1 normal push up
1 wide push up
Emom 20 minutes
Work for whole minute count reps
1 shoulder taps
2 reverse crunch
3 squat with side kick
4 up down planks
5 rest
Friday
2 rounds
Runner strides
10 1 leg squat to lowest bench you can
10 walk outs
Murph prep
.5 mile run
5 round
5 pull up
10 push up
15 squats
.5 mile run
100 sit ups
Every time you break :20 plank and 10 push ups
Monday April 27
3 rounds as warm up:
5 air squats w/alternating 1-arm reach overhead
10 alternating toe touches from plank position
10 big arm circles forward + 10 big arm circles backward
+
Every :60 for 16:00
1st:10-15 goblet squats or dumbbell squats (or LIGHT front squats with barbell)
2nd: :30 hollow hold
3rd: :30 jumping jacks
4th: :30 superman hold
+
3 rounds for time:
20 alternating reverse goblet lunges (holding DB or KB at chest)
10 burpees
20 air squats
10 burpees
+
2-3 rounds NFT:
12 leg raises
20 shoulder taps in plank position or in handstand position against wall
Tuesday April 28
3 rounds as warm up:
8 good mornings
:15-:30 side plank per side
:30 pec stretch per side
+
Every :90 for 5 sets:
1st: 6-8/side 1-arm dumbbell/KB Z-press, 20x1 tempo (2 seconds on the way down, 1 second pause at the top)
2nd: :45 solid strict pull up accumulation, use band if necessary. If no pull up bar, do banded pull downs or bent over KB/DB/barbell rows. Focus on engaging the lats with every row/pull
+
15:00@steady pace
400m run/500m row/20 burpees
15 kettlebell/dumbbell swings or 15 very light power cleans
15 box jumps or 30 jumping jacks
+
3 sets:
:30 sit ups
:30 rest
:30 mountain climbers
:30 rest
Wednesday April 29
3 rounds as warm up:
:30 alternating side lunges
:45 flutter kicks
100m jog or 150m row
+
4-6 sets:
8-10 dumbbell/wall ball/barbell squat cleans, LIGHT, touch and go (don’t let go of bar or put dumbbells down
:60 rest
:30-:60 plank
:60 rest
+
AMRAP in 12:00
30 double unders or 60 single unders or 60 jumping jacks
16 DB/barbell thrusters/wall balls
30 double unders or 60 single unders or 60 jumping jacks
8 V-ups
+
NFT:
400m cool down walk
Thursday April 30
3 rounds as warm up:
1-2 wall walks
:10-:15 star plank per side
10-15 light banded pass throughs
+
Every 3:00 for 5 sets:
5-7 DB/KB/barbell romanian deadlifts, 31x1 tempo (3 seconds down, 1 second at the bottom hovering right at the shins, 1 second at the top)
:30 handstand hold or plank with feet elevated
+
Every 3:00 for 5 sets:
10 shoulder to overhead w/DBs or barbell
200m run or row/60 single unders
+
2-3 rounds NFT:
12 weight oblique bends per side using DB/KB/moderate object
10 scap push ups w/:01 pause each rep
Friday May 1
3 rounds as warm up:
:30 bottom of squat hold
:15-:30 hang from pull up bar or 10 big arm circles
5 hand-release push ups or 5 light DB push press per arm
+
Every :60 for 10:00
1st: :30 strict toes to bar/hanging knee raises/leg raises
2nd: 30 meter farmers carry
+
For 20:00
800m run or 1000m row
AMRAP in remaining time:
5 pull ups or bent over rows
10 push ups
15 squats
+
2-3 rounds NFT:
20 russian twists w/light DB or light object
12-15 banded pull aparts