Week of Murph!

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

A. Hang Squat Clean 3RM (not TnG)

B. Back Squat 3×5

  1. WOD

 

COMPETITOR:

A1. Back Squat 10 AHAP

A2. Back Squat 10 @90% x 2

B1. Push Press 10 AHAP

B2. Push Press 10 @ 90% x 2

C1. Bench Press 10 AHAP

C2. Bench Press 10 @90% x 2

  1. GHD 4 x 20

 

WOD:

“MURPH”

BASIC:

A. Split Jerk Heavy Single

B. Ring Dip 5×3

C. WOD

 

COMPETITOR:

  1. Snatch from high block 5 rep; rest 20 sec between reps
  1. Deadlift 10 AHAP
  2. Snatch Pull High Block 10.10.10
  3. Body Row 75 Reps AFAP
  4. 30 Second Airdyne Sprint x 4-6 sets; rest 4-6 min between sets

 

SKILL:

Heavy 5 Deadlift

WOD:

5 rounds:

30 seconds Hang Power Clean 135/95#

30 second Rest

30 second No Push-up Burpee Max Jump

30 second Rest

30 second Airdyne Calories

BASIC:

A. Hang Squat Snatch 3rep

B. Front Squat 3×5

C.WOD

 

COMPETITOR:

A. Back Squat 5 x 10 @85% of Monday

B. Bench Press 5 x 10 @85% of Monday

  1. Standing DB Press 10.10.10.10
  2. Ring Dip 10.10.10.10
  1. WOD

 

SKILL:

Heavy 3 Thruster from Rack

 

WOD:

12-9-6-3

Thruster 155/105#

Box Jump 30/24”

BASIC/COMPETITOR: Yoga

 

SKILL:

High Hang Squat Clean Heavy Single

 

WOD:

AMRAP 20:

400 Run

12 Hang Squat Clean 95/65#

20 AbMat Sit-ups

 

 

BASIC:

A. Deadlift 5 rep

B. Back Squat 3×5

C.WOD

 

COMPETITOR:

  1. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. Snatch DL 10.10.10

  1. Clean Pull High Block 10.10.10
  2. Bent rows on GHD 10.10.10.10.10
  1. WOD

 

SKILL:

Muscle Up Progressions

 

WOD

7 rounds for time:

2 Muscle Up

15 Wall Balls 20/14#

BASIC:

  1. C&J 1RM
  2. Snatch 1RM
  3. WOD

 

COMPETITOR:

  1. C&J 1RM
  2. Snatch 1RM
  3. Front Squat 3RM

 

SKILL:

Stone G2S

 

WOD:

100 Double Unders

75 Kettlebell Swings 53/35#

50 Toes to Bar

25 Burpee

BASIC/COMPETITOR: 90 min Mobility only

 

WOD:

5 rounds

200m Row

20 Box Jump

20 Hang Power Snatch 75/55#

 

*team of 3, workout starts with athlete A on Row, once finished Athlete B starts row and A moves to Box. Athlete A cannot go to PS until B is done Row..etc

 

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