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