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Daily Workout

 Monday

WARM UP

Stretch and Mobility 

3 rounds 

100m run

5 Front Squat

5 Thruster

5 Push Up

10 Scap Pull Up

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 STRENGTH

Front Squat 

EMOM 6

3 Front Squats @7/10RPE

Push Press 

Every 1:30 (4 rounds)

4 reps @7.5/10 RPE

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 WORKOUT OF THE DAY

Murph Prep

For time

5 rounds 

10 Pull Ups 

20 Push Ups 

30 Air Squats

Buy out: 800m run 

 Tuesday

WARM UP

Stretch and Mobility 

AMRAP 7

6 Behind the Neck Press

10 KB Swing 

1:00 Row 

6 Hang Snatch

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STRENGTH

Hang Power Snatch

Every 1:30 (5 rounds)

3 reps 

1- 6/10 RPE

2- 7/10 RPE

3- 7.5/10 RPE

4- 7.5/10 RPE 

5- 7.5/10 RPE

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WORKOUT OF THE DAY

For time 

3 rounds 

25/20 Cal Row 

25/20 Cal Bike 

25/20 Cal Row 

Rest 1:30 after every round

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Wednesday

WARM UP

Stretch and Mobility 

3 rounds 

10 Back Squat 

10 Kip Swing 

5 Overhead Squat 

10 Alt. VUp 

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STRENGTH

Back Squat 

Every 1:30 (5 rounds)

5 Back Squat 

Starting @7/10 RPE 

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 WORKOUT OF THE DAY 

For time 

3 rounds

10 Overhead Squat (135/95)

20 Med Ball Sit Up (20/14)

10 Overhead Squat 

20 Toes to bar 

10 Overhead Squat

Rest 2:00 after every round 

Thursday 

WARM UP

Stretch and Mobility 

3 rounds

10 Ring/ Inverted rows

6 DB Deadlift 

6 Hammer Curl

6 Burpees 

20 Jump Rope

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GYMNASTICS 

Rope Climb

Drills 

Advanced:

4 rounds 

100m run 

2 Rope Climb

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WORKOUT OF THE DAY

AMRAP 15

10 Burpee Box Jump Over (24/20)

10 DB Power Clean (50/35x2)

50 Double Under

Friday 

WARM UP

Stretch and Mobility 

Burgener Warm Up

500m Row 

3 rounds 

5 Clusters 

5 Strict Press 

10 Barbell Good Morning 

 

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STRENGTH

Power Clean, Clean and Jerk

Every 1:30 (5 rounds)

1- 6/10 RPE

2- 7/10 RPE

3- 7.5/10 RPE

4- 8/10 RPE 

5- 8.5/10 RPE 

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 WORKOUT OF THE DAY

For time 

Team of 2 

16 rounds 

(I go, you go)

3 Deadlift (135/95)

2 Hang Power Clean 

2 Thrusters 

5 Synchro Handstand Push Ups 

8 rounds each, except for the synchro movement)

SATURDAY 

Surprise Workout!
 

WARM UP