4.15 - 4.21

Monday
Bench Press 4x2
Superset Single Arm Bent Row x10 Each

Metcon
4 rounds:
Max CLOSE GRIP Bench 
Into
Max SDHP (95/65)

Work for :40 rest for :20 
1 round is 40 sec press rest 20 sec into a 40 sec SDHP rest 20 sec Go right into round 2

(Partner athletes up one starts on Bench other on SDHP)

Accessory Work 
Partner 21s Reverse Grip
“I go 1 you go 2 reps all the way to 21”




Tuesday
Front Squat 
4x2 
-Rest as needed-

Metcon
EMOM 18
Min 1: 10 BBJO (20 for all)
Min 2: 15 Thrusters (75/55)
Min 3: 15/12 Calories


Wednesday 
“TILLMAN”
7 Rounds
7 Deadlifts (315/205)
200m Run
15 Pull Ups
-1 min Rest after each round-

Accessory Work 
8x50m (Each) Partner Relay Fat Grip Carry
*partner A walks 50m with bells Partner B rests, then switch*

Thursday
Push Press from Floor
5 Sets 5 Reps 
*with 20 DU After each working set*

Metcon
2 Rounds
50 DU
25 High Hang Power Cleans
50 DU
25 Push Press
50 DU

Accessory Work
3 Rounds for Quality
Parallel Dips x10
Lateral Raisesx12
*challenge weighted Dips*


Friday
“KB Manion”
Every 5min for 7 Rounds

Choose 1 (400m Run, 500 Row, or 25 Cal Bike)
Into
29 Goblet Squats (53/35)



Saturday
Metcon (AMRAP - Rounds and Reps)
AMRAP 25
with a partner

800 m run ( together )
30 TTB
40 OH Plate Lunges ( 45/25)
50 Plate Ground to OH
60 Alternating Burpees to Plate


Sunday
30 Min AMRAP

MURPH PREP

2 mile Run
with remaining time:
5 Pull Ups Strict
10 Push Ups
15 Sit Ups


*work on your Strict Pull Ups BUILD A FOUNDATION*
*Try and keep the run sub 20 min*

4.8 - 4.14

Monday
Bench Press 4x4
-3 min Rest-

Metcon 
7 Rounds 
Every 3 min 
25/20 Cal Row
12 Push Ups
Max Hang Cleans in Remaining Time
-1 Min Rest between rounds-

Round 1/2 185/125
Round 3/4 155/105
Round 5/6 135/95
Round 7 95/65

Accessory Work 
150 Banded Tricep Extensions 

Tuesday

Front Squat 4x4
-3 min Rest-
1000m Run
100 Air Squats
50 DB Snatch
50 Front Rack Lunge(Switch Arms As Needed)
50 DB Snatch
100 Air Squats


Wednesday

“BIG HOSS”
Every 2 min x 5 Rounds
12/8 cal bike SPRINT
8 DL (225/155)
Max TTB in remaining time 

2 Min Rest Between Sets

Accessory Work
4 Sets 
12 Double Bent Over Row 
25 Banded Good Mornings (green/blue)
-Rest as Needed-

Thursday 

Barbell Cycling
3 Emom x 6 Push Jerks
1 min Rest 
3 Emom x 4 Push Jerks
1 min Rest
3 Emom x 2 Push Jerks

For Time
30 Burpees
30 Jerks
30 Burpees

Accessory Work
3 sets

:90 on :90 off
:45 max lateral Raise
Directly into 
:45 max double hammer curls
-:90 Rest-

Friday
4 Sets 
Back Rack Lunges 5 Each Leg

Metcon
50-40-30-20-10
Sit Ups
1/2 Rep Double Russian KBS 
*50 Double Unders After Every Set* 


Saturday
TEAM WORKOUT
12min. AMRAP: (You go, I go. Tag your partner)

10 Cal Bike or Row Sprint!
10 Power Snatches 115/75

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Devil Press 35/20
30 Box Jump Overs (choose own height)

Finish an Entire Round before switching for part 1!
 Part 2 you may split however you like!



Sunday
MURPH PREP
5 Rounds
600m Run
3 Rounds
5 Pull Up
10 Push Up
15 Squats

*Run 600m and complete 3 rounds of 5/10/15 then back outside for round 2,3,4,5*

4.1 - 4.7

UNBTN Training Session Survey

Monday

Bench Press 4x6

For Time 12 min Cap

Devil Press 50/35
1-2-3-4-5-6-7-8-9-10
30 Double Unders after each set

Accessory Work
10 Min for Quality
50m Farmer Carry (w/grips)
8 Heavy Skull Crushers
15 Double Hammer Curls


Tuesday
Front Squat 4x6

5 Rounds

2 min AMRAP
25/18 Calories (20/14 Bike)
Max WallBalls in remaining Time
-2min Rest-


Wednesday 

20 Min AMRAP
10 Power Snatch (95/65)
10 Toes To Bar
400m Run

Accessory Work
3 Sets
Snatch Grip RDL x10
V-Ups x15 


Thursday 

5 rounds 
5 heavy Push Press
10 Single Arm Bent Row
75 DU 

Accessory Work
3 Sets
Lateral Raise Drop Set (10-12-max)
Barbell Upright Row x12



Friday

5 Rounds

Every 3 Min
3 Power Cleans
6 Front Rack Lunges (3 each)
9 Burpees

Metcon
Teams of 3
1 Mile Sled Push


Saturday

Partner
2 Rounds
50 Cal Row
25 Snatches 

2 Rounds
400m Run (100m intervals)
25 Clean And Jerks

2 Rounds
50 Cal Bike (20 on Green)
25 Thrusters

RX Is 135/95 *35 CAP*


Sunday
Murph Prep

1 Mile Run

Into

5 Rounds -
10 Pull Ups
20 Push Up
30 Squats

Into 

1 Mile Run

*Challenge*
*use a vest for only the 10/20/30*

3.25 - 3/31

Monday 


Pause Bench Press

5 sets of 2 reps


For Time

EMOM For Time

(until you accumulate 100 Push Ups) 

Even- Max Deficit Push Ups (between two 45lb platesfor men, 25lb plates for ladies)

Odd- 5 Hex Bar/ KB DL

*challenge- dips instead of push ups*


Accessory Work

3 rounds:

 1min. of Skull Crushers 

Immediately into;

1min. of double DB hammer bicep curls (same DB’s) Rest 1min.


Tuesday


EMOM x 5

3 front squats (off the ground) 225/155 

EMOM x 5min

15 TTB

EMOM x 5min

3 front squats (off the ground) 225/155 

EMOM x 5min

15 Weighted Sit Ups


3 Sets

Single Leg Step Ups 10 each leg (24”/20”)


Wednesday


5 x 2 Power Snatch

5 x 5 Weighted Pull Ups 

(Perform as a superset)


3 Rounds -

4min AMRAP

400m Run

50 DU

Max Power Snatches in remaining time (115/75)

-2 min Rest between rounds- 


Accessory Work 

3 Sets

8 Snatch Grip RDLs

10 Double Bent Over Rows

Thursday

Build to a heavy Strict Press *FOR THE DAY*

For Time

100 Push Press @60% of your Strict Press

*every time you rest - do 5 burpees*

Accessory

2 Sets:

Lateral Raise Drop Set

10-10-till failure 

Into

Shrug Drop Set 

25-20-max

(70/53/35)

 


Friday

4 Sets (20min Clock)

10 Back Rack Lunges (step back!) (5 each leg)

Into 

2 Sled Pushes (out 25’, back 25’)

-Rest 3 min-

For Time:

50-40-30-20-10

Lateral Lunges 45/35lb bar 

100-80-60-40-20

Double Unders



Saturday


Teams of 3

150/100 Cal Bike/Row

then

3 Rounds

30 Deadlifts

30 Hang Cleans

30 Push Jerks


150/100 Cal Row/Bike

3 Rounds

30 Deadlifts

30 Hang Cleans

30 Push Jerks

30min CAP



Sunday


!!!!! MURPH PREP !!!!!

25 Min AMRAP


Run with a partner then workout solo

8x200m run intervals each ( You go, then I go…)

Directly into

5 Strict Pull Ups 

10 Push Ups

15 Air squats

EVERYONE Talks about wanting a pull-up, ,ore pull-ups, kipping/butterfly make Memorial Day Murph your pull-up goal deadline and start doing the work NOW! Ask the coach for help!

3.18 - 3.24

Monday

6 x 4 Bench Press: 3 sec ‘negative’ (down) 1 sec ‘pause’ (at your chest) 1 sec UP!

6 x 4 Weighted Chin Up


Every 4 Min for 5 Rounds

400m Run

15 TTB

10 DB Bench Press


Accessory Work 

“21” Partner Skull Crushers

(I do 1 you do 2 I do 3 all the way to 21)



Tuesday

4 Sets

6 DB/ Hex Bar DL

50m Sled Push

6 KB/ Hex DL

-2min Rest-


5 Rounds

30 cal Bike or Row

50m Farmers Walk W/ Fat Gripz on DB’s ONLY (No KBs)

-2 min Rest-

*record each rounds time*



Wednesday


9 min AMRAP

(2 person team)

75/60 cal row

40 snatches @95/65

40 snatches @115/75

Max snatches at 135/95


*challenge: use comp weights*


Accessory Work

Snatch Grip RDLs

5 sets x 8 Reps

10 Single Arm Bent Rows after each set


Thursday


5 sets:

1min. of Push Press with 50% of your 1 rep MAX


immediately into;


1min. of Upright Rows

(Kind of like a “hang SDHP.”  Aim for a weight you get 15-20 reps with.

(Heavy as possible, but ideally the same bar)


Rest 2min between Rounds


2 Rounds

800m Run

75 Double Unders

15 Devils Press (50/35)



Accessory Work

3 sets x 15 reps of side lateral DB raises. (Heavy as possible)




Sunday


Just More Awesome Sunday SWEAT!

EMOM x35 (5 Rounds)

1. 15 Cal Row

2. 15 RKBS

3. 15 Burpees

4. 12/10 Bike

5. 20 Sit Ups

6. 50 DU

7. Rest