MURPH

WORKOUT OF THE DAY

CONDITIONING

“Murph” Partitioned into 10 rounds (optional: pairs, alternating full rounds)

1600m Run

-then-

10 Rounds for time:

10 Pull-ups

20 Push-ups

30 Squats

-then-

1600m Run

EMOMS & AMRAPS

WORKOUT OF THE DAY

CONDITIONING

A. 9 Minute EMOM

1) 30sec back to wall handstand hold

2) 8 strict Pull-ups/12 Ring Rows

3) 5 Strict HSPU/8 Deficit Push-ups/ 10 Push-ups

 

B. 12 Minute AMRAP

16 Pull-ups

8 Overhead Squats 35/20kg

4 Snatches 35/20kg

RECOVERY DAY – YOU CHOOSE

WORKOUT OF THE DAY

CONDITIONING

Partner Workout

3 rounds for time

20 DB Clean and Jerks 22.5/15kg

20 DB Snatches 22.5kg/15kg

400m Run

OPTIONAL MOBILITY

3 rounds of:

30s Dead Hang

30s Sink Stretch (each side)

-then-

3 min Wall V-Sit

3 min Deep Squat

OPTIONAL BODYBUILDING

Perform as a superset, 3 sets of:

15 Barbell Hip Thrust @50% Back Squat 1RM

8 Seated Good Mornings

Perform as a superset, 3 sets of:

10 KB Z Press

10 Lu Raises

OPTIONAL ZUU

8 min EMOM

1 – 10 Half Hindus

2 – 40m Bear Crawl

3 – 8 Cobras

4 – 40m Gorilla

-then-

2 rounds for time of:

200m Run

15 Kick-Sits

CLEANS

WORKOUT OF THE DAY

STRENGTH

A. Push Jerk 1RM (focussing on good form)

B. 5 min EMOM

1 Power Clean + 4 Push Press -10kg of whatever you built to

CONDITIONING

Buy-in: 100 Double Unders

-then-

3 rounds of:

10 Front Squats 50/35kg

10 Power Cleans 50/35kg

-then-

Buy-out: 100 Double Unders

GYMNASTICS STRENGTH

WORKOUT OF THE DAY

STRENGTH

A. 3 Rounds for quality

10 Ring rows/Elevated Ring rows

5-8 Strict HSPU/16 Push-ups

B. 3 rounds for quality

10 Kipping Pull-ups/12 Kipping Swings

10 Kipping HSPU/10 BurpeesSprint-con

CONDITIONING

3 rounds for time:

15 cal Row

10 Thrusters @50kg

5 Burpees

%d bloggers like this: