Monday
(9am Class)
*gym will open & close for Murph
“Murph”
For Time
-1 Mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 Mile Run
*wear a vest or body armor if you have it
*partition gymnastics reps as you see fit
Tuesday
4 Rounds
-2:00 AirBike @ Comfortable Pace
-2:00 Foam Roll
…
4 Rounds
-2:00 Row @ Comfortable Pace
-2:00 Choice Mobility
+
[15:00 Clock]
-15s Side Plank / side
-20s Hollow Hold
-5 Blackburns
-15s Supine Torso Twist / way
Wednesday
Deadlift (12,9,6,4,2)
*go every 2:30
*build each set
*start moderate, end heavy
+
“WD40”
AMRAP 12:00
-12 Calorie AirBike
-12 DB Power Clean 50/35’s
-12 A Jump 12″
*compare to 5.29.24
+
EMOM 8:00
1) Frog Stretch
2) Seated Biceps
Thursday
(Deload Squat)
Every 2:00 x 3 Sets:
-4 Front Squat
*RPE 6, 2s lower
…
Every 2:00 x 3 Sets:
-8/8 Front Rack Step Back Lunge
*RPE 6-7
+
EMOM 16:00
1) 7-10 DB Bench Press
2) 7-10 Ring Row*
*elevate feet as desired
Friday
Every 17:00 x 3 Sets:
(i) 1.5mi Run
(ii) 3/2.5km Row
(iii) 4.5/4mi AirBike
*each has a 15min time cap
*if doing “ted lasso” tomorrow, replace running with 3/2.5km skierg
*run is completed as 9 laps of 265m
Saturday
Overhead Squat (5 x 5)
*go every 3:00
*no rack – snatch rep 1
*start moderate, end heavy
+
Snatch High Pull (5 x 3) 100%
*go every 2:00
+
“Ted Lasso”
For Time
800m Run
…
8 Rounds for Time
-9 Medball GHDs 20/14lb
-6 Box Jumps 30/24″
-3 Burpee Bar Muscle-Up
…
800m Run
*8 rounds portion is capped at 16:00
*final run (starting immediately at 16:00) is the tiebreak time
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.