5.13 - 5.19

Monday

Incline DB Bench Press 5x5

*12 HEAVY Single Arm Bent Rows after each set*


5 Rounds

2Min AMRAP

25/18 Calorie Sprint

14 DB Snatch

Max Push Ups in Remaining Time 


Accessory Work

3 Sets 

12 Heavy DB Skull Crushers 

Directly into

20 Seated Double Hammer Curls



Tuesday

4x8 Back Squat 

*same across heavier than last week*


4 Rounds 

:90 Wall Sit (plate on lap)

25m Front Rack Lunge (KB/DB)

15 Goblet Squats (w/ only one of the bells)

-2min Rest between rounds-


Accessory Work

100 Banded Hamstring Curls 


Wednesday

(0-9min)

2 Rounds:

400m Run

100 DU


(10-17min)

7 Power Snatch (95/65)

7 TTB

7 Burpees


(18-25min)

2 Rounds:

400m Run

100 DU


(26-30min)

7 Power Snatch

7 TTB

7 Burpees


Accessory Work

2 Sets till failure 

Barbell Bent Row Drop Set 10/10/max

Lateral Raises 10/10/max


Thursday 

4 Sets

Push Press x8 

Weighted Chin Up x 6


Metcon

EMOM x 10

A. 50m Fat Grip Carry

B. 10 Weighted Dips


Accessory Work

Tabata Abs

:20 Work

:10 Rest


Alternate Movements Every Round

L-Sit

V-Up


Friday

Foot Elevated Back Rack Lunge

4 x 3 (each leg)


16 EMOM

A. 15 Thruster

B. 15/10 Row

C. 8 Split Squats each

D. 1 minRest


Accessory Work

100 Empty Bar Goodmorning



Saturday


2 Rounds

50 Calorie Row

50 Calorie Bike

*600m run can be subbed*


-Immediately into-

2 Rounds

50 USA Swings

50 Box Jump Over (20in ALL)


-immediately into-

2 Rounds

50 Burpees

50 V-Ups


Sunday


FINAL MURPH PREP


1000m Run


5 Rounds

10 Pull Up

15 Push Up

20 Wallballs


2000m Run