Wednesday:
Lift: Deadlift
4x6, increasing in weight
21-15-9
Deadlifts @50%
Burpee Pull-ups
Assault bike cals
Tuesday:
Murph Prep:
800M run
rest 2:00
10M AMRAP
“Cindy”
Rest 2:00
800M run
Monday:
E4MOM, 6 Rds:
300M row
14 Lunges
16 Sit Ups
*start off lunges un-weighted, increase weight as rounds go on
Squat: Front Squat
4x3 @ 70%
Thursday:
Lift: Deadlift
Every :90, 8 Rds
4 Deadlifts, increasing weight each round
WOD
40 Cal Assault Bike
40 Toes to Bar
40 Burpees
40 Shoulder to Overhead @ 75/55
40 Cal Assault Bike
Wednesday
Lift: Bench Press
4 Rds
Max Bench @ 60%
15 weighted sit ups
15 Min AMRAP
10 Cal row
10 DB Squats @50/35
10 Cal row
10 DB Snatch
Tuesday:
Murph Prep
2 Rds
800M run
Rest 2 min
2 Rds
30 Pull Ups
40 Push Ups
50 Air Squats
Rest 2 min
Monday:
8 Rounds
:30 Wall Balls
:30 Plank Hold
:30 Assault Bike
:30 Rest
Lift: Squat
3 Rounds
5-3-1 Cluster
*resting 10 seconds between sets, rest as needed between rounds
Thursday:
Lift: Push Press
4 x 8 Push Press
4 Rds
4 Wall Walks
16 DB Lunges @ 50/35
20 Cal Assault Bike
Wednesday:
Lift: Deadlift
In 15 minutes, find a heavy 3
15 Minute AMRAP
200M Run
10 Deadlifts @ 50% (use today’s triple)
15 Sit Ups
Tuesday:
Murph Prep
10 Rds
200M Run
10 Pull Ups
15 Push Ups
20 Squats
Monday:
21 Min EMOM:
Min 1: 10-15 Cal Row
Min 2: 8-10 No-Push Burpees
Min 3: 12-15 Heavy Russian KBS
Lift: Squat
12 Min EMOM
1 Back Squat increasing in weight to a heavy single
Thursday:
Lift: Deadlift
5 Rds, E2MOM
Max deadlift @ 50% in :30
5 Rds
16 Toes to bar
50 Double Unders
16 DB Snatches @ 50/35
Wednesday:
Lift: Push Press
5 x 3 with 2 sec pause in the dip
4 Rds
10 Burpee Box Jumpovers
12 Cal Row
15 Wall balls
Tuesday:
Murph Prep
2 Rds
800M Run
Rest 3 Min
5 Rds Cindy
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat
Build up to a heavy 3 for 3 sets
Thursday:
Lift: Deadlift
5 x 5 Sumo Deadlift
Dumbbell DT
7 Rds
12 Deadlifts @ 50/35
9 Hang Power Cleans
6 Shoulder to Overhead
Wednesday:
Lift: Bench Press
5 Sets
4 Heavy Bench Press
Max bench dips
For Time:
10 Burpees
20 Cal Echo Bike
50 KB Swings @ 53/35
20 Cal Echo Bike
10 Burpees
Tuesday:
Murph Prep:
5 Rds:
400M Run
10 Pull Ups
20 Push Ups
30 Air Squats
Monday:
Every 3 Minutes on the minute, 6 Rds:
5 25’ shuttle runs (down and back is one)
12 wall balls
Lift: Squat
7 x 3 Back Squat
Build in weight across sets
Thursday:
Lift: Bench Press
3 Rds
6 reps With a 2-sec pause at the bottom
:15 hold at the top of a pull up
15 Min AMRAP
30 Double Unders
10 Sit Ups
10 Push Press @ 75/55