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!