Weekly Programming
4 rounds
5 inchworm
5 downward dog to plank
20 kb swings light
Start light can add weight
Focus on form and getting familiar with a barbell again
1 power clean + 1 hang squat clean
B. 3 cleans with wall ball + 3 wall balls
15 kb swings
10 squats
5 push ups
Rest 2 mins
15 kb swings
10 squats
5push ups
600 m run or 1000 m row
2 rounds
4 Turkish get up (2 per arm)
8 kang squats with barbell or pvc
4 push ups
8 good mornings with barbell or pvc
15 minutes
Back squat
Use this to re find your back squat max or what feels heavy again. Most of us haven’t been under the bar like we used to so use this time to get comfortable again. Once you find your max or what feels heavy drop weight to 70% and do 3x4
Emom 3 heavy goblet squats
Air squats to parallel or bench
4 rounds
200 m run or only if it’s raining (250 m row/ski)
4 power cleans (135/95) or 8 dB power cleans
8 deadlifts or kb deadlift
12 burpees
Accumulate 60 knee to elbow (both knees at the same time unless needed to modify to one at a time)
Warm Up:
3 rounds warm up pace
1 min row/bike/ski
:15 bottom of the squat hold
7 ring rows
:15 hang from bar or ring dip press hold
16 minute emom
1: 3 strict oh press (start light and build to heavy set)
2: 5 box jump or 16 step ups
25 minute time cap
300 reps and out
Once you have collected 300 reps that is your time
Emom style
1: bike calories (cals = reps)
2: double unders (regular jump rope 2 reps=1)
3: lunges
4: rest (you can’t collect reps during rest) haha
3 rounds
:15 hollow hold
:15 rest
:15 knee to elbow from plank
:15 rest
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
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
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
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
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
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 😤
