Friday April 28

Friday Murph prep

Warmup:
Foam roll.
Bears and high kick.
Band stretch shoulders.
PVC work.

10 rounds:
6 pull-ups
12 push-ups
200 m run
30 sec rest

Thursday April 27

Heavy Thursday

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.
Snatch 101 review.

Snatch: 3-3-3-3-3

Wednesday April 26

EMOM Wednesday

Warmup:
5 min DU practice.
Cross the gym: bear crawl, inchworms, lunges, high skip, sprint.
PVC work.
Burgener warmup with PVC then empty bar.

EMOM 21 min:
1 – 5 front squats
2 – 40 flutter kicks
3 – 15 seconds SUs + 5s

Tuesday April 25

Tuesday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Warm up clean with MT bar.
EMOM for 5 min: 2 squat cleans

4 rounds:
20 Db snatch (50#/35#)
400m run.
Rest exactly 1 minute after each run.

Monday April 24

Monday

Warmup: Foam roll.
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).
PVC pass throughs and around the world.
Walk through handstand push-up progression.

3 rounds:
10 DL
15 HSPU
20 med ball cleans

Friday April 21

Murph prep…

Friday

Warmup:
Foam roll.
Bears and high kick.
Band stretch shoulders.
PVC work.

1/2 Murph:
800 m run
10 rounds of Cindy (5 pull-ups 10 push-ups 15 squats)
800 m run

Thursday April 20

EMOM Thursday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

EMOM 21 min:
1 – 6 DL
2 – 6 Evil wheels
3 – 6 wallballs + 2

Wednesday April 19

Wednesday

Warmup:
Foam roll.
Bears, high kicks, lunges.
3 x (20 jumping jacks, 10 side kick throughs).
PVC work.
Burgener (snatch) warmup.
EMOM 10 min: 2 squat snatch

Heavy: Bench press 3-3-3-3-3

Tuesday April 18

Tuesday

Warmup:
50 jumping jacks.
10 mountain climbers 10 sit-ups 10 side kick through.
3 min partner med ball toss.
PVC – pass through and around the world.
Man-makers.
Learn then do 15 man-makers.

5 rounds:
30 DUs
15 KBS
5 T2B (10 knee raises)

Monday April 17

Monday

Warmup:
Foam roll.
100 SUs.
3 x (10 Wallballs 10 situps 10 med ball cleans)

6 rounds 1 bar:
5 DL
4 hang power clean
3 front squats
2 shoulder to overhead.
200 m run.
Don’t set the bar down.
Take as much time as you need between rounds.
Record weight on your heaviest round.