Monday
Warm-Up:
For Completion
5:00 AMRAP
6 Inchworm to Hollow Body
12 Plank Shoulder Taps
8 Scapular Pull-Ups
8 Kip Swings
"Murph" (Benchmark Hero Workout)
For Time
700m Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
700m Run
Cap: 20min
Tuesday
Warm-Up:
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
Core / Primer
For Quality
5 Glute Bridge w/5 sec Pause at Extension
"Sprite"
For Reps:
5 Sets
3:00 On/1:00 Off
6-8-10-12-14...
Calorie Echo
Deadlift
Abmat Sit-Ups
Barbell: 35/25kg
Score = Total Rounds + Reps
Wednesday
Warm-Up:
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
-
For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Conditioning
"Gilgamesh"
7 Rounds for Time
7 Hang 2DB Power Snatch
9 2DB Push Press
50 Single Unders
DBarbell: 10/7.5kg
Goal: 7:00-11:00
Time Cap: 12:00
Thursday
Warm-Up
For Quality
----
For Quality
30 sec Row
30 sec Shuttle Runs 7.5/7.5m
2 Wall Walks
"Ajak"
20:00 AMRAP
450/400m Row
300m Run
2 Wall Walk
5* Ring Row
Add 3/2 Ring Rows each round
Friday
Warm-Up
For Quality
30/30 sec Couch Stretch
30/30 sec Pigeon Pose
For Quality
"Ikaris"
3 Rounds for Time
15 Power Clean
21-15-9 Knee Raises/Leg Raises
15 2DB Thrusters
21-15-9 Burpees
Load: 10/7.5kg
Goal: 9:00-12:00
Time Cap: 15:00
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