W.U. Group (Recovery Day, Pre-MURPH)

Core 1: 60 x Plank Shldr Taps Alternating

Conditioning:   Tabata Bike

Core 2: Banded Bird Dogs

  • 3 sets of 10 per side

W.O.D 18 Min AMRAP, NOT FOR TIME

  • 12 x Seated Banded Lat Pulldowns
  • 12 x Barbell Supine Low Bent over row
  • 12 x Barbell Standing High Pulls (Clean grip)
  • DB Lat Tilts  x 15 per side
  • DB Hammer Curls x 10

W.U. Group

Strength:  Sumo Deadlift, 20 Min Clock

10 Mins

  • Build to a heavy 5

then

10 Min EMOTM

  • 5 x Sumo Deadlifts @ 70% or heavy 5 today

W.O.D AMRAP in 9 Mins

  • 2 x Wall Walks
  • 4 x Burpees
  • 8 x Alt DB Snatches 50/35

W.U. Group

Strength: Strict Press

  • 10 Min Build to a heavy single

then

10 Min EMOTM of

  • Odd:  Strict Press x 6 @ 70%
  • Even: 12 x Ring Rows

W.O.D 4 RFT of, 12 Min CAP

  • 15/12 Cals Bike
  • 10 x KB Swings 53/35 (russian)
  • 10 x TTB

W.U. Group

Strength:  Deadlifts

Use a Deficit of 2″

12 Sets

  • Every :30 x 1 rep @ 70% or 1 RM

W.O.D 10 Min AMRAP of

  • 10 x Alt DB CJ @ 80/60
  • 30 x Double under’s

W.U. Group

Strength:  2 Parts

A: Pullup Work, 8 Mins

  • 1 x Max Hollow Active Hold
  • 3 sets of 10 Scap Pullups
  • 3 x :10sec Negatives

B:  Back Squats

Every 3 Mins x 5 sets

  • S1: 5 @ 75%
  • S2: 4 @ 80%
  • S3: 3 @ 85%
  • S2: 2 @ 90%
  • S1: 1 @ 95%

W.O.D 21-15-9

  • Box Jumps 24/20
  • Thrusters 95/65

W.U. Group

W.O.D Benchmark “Nancy’ 18 min Cap

5 RFT of

  • 400M Run
  • 15 x OH Squats @ 95/65

W.U. Group

Core 1: 3 sets of

  • 10L/10R x Lateral Wall, Ball Slams 20/14

Conditioning:  Complete

  • 1000M Row
  • 750M Row
  • 500M Row
  • 250M Row

**Rest 1/2 time it took to complete each

Core 2: w/Partner, 3 sets each

  • Each Complete :30 sec weighted Plank Hold 45/35

W.O.D 18 Min NOT FOR TIME

  • 12  x Shrugs AHAP DB or KB
  • :30 sec Wall Sit
  • 10 x Lateral Raises
  • 10L/10R Chainsaw Rows
  • 5 x Elevated Pushups (feet elevated)

 

W.U. Group

Strength:  30 Min Clock

  • In 10 mins Find a heavy Single Push Press

then

Every 2 mins x 10 sets complete

  • 10/8 Cals Bike or 12/10 Cals Row
  • 7 x Push Press @ 60-80% of todays heavy singles

(Chose 60-80% for unbroken set of Push Press)

Core:  10 Min AMRAP of

  • 10 x Atomic Situps 25/15
  • 20 x Double Leg Lifts
  • 10 x Bicycle Crunches
  • 20 x Flutter kicks

W.U. Group

Strength:  15 Min Clock

Build to a heavy single of

  • 1 x Power Clean + 1 x Full Clean + 1 x Split Jerk

W.O.D 3 Rounds, 5 Mins, 1 Min REST between

  • ME: KB Swings (Russian) 53/35
  • ME: Box Jumps 24/20
  • ME: Alt DB Clean and Jerk 50/35
  • ME: Pullups
  • ME: Cals Bike

W.U. Group

Strength:  2 Parts

A.  Pullup Work, 6 mins

  • 2 x :30 sec Hollow Hold
  • 4 x Max Effort Negatives (use a light band if needed)

B. Back Squat

  • 6 @ 70%
  • 6 @ 75%
  • 4 sets of 3 @ 80%

W.O.D 4 Rounds, 9 Min Cap of

  • 15 x Deadlifts 155/105
  • 12 x Burpees