MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & MOBILITY
10 minute HSPU
CONDITIONING
“HAVE A NICE DAY”*
3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50
rest 3 minute then:
Bring Sally Up Push Up Test
*compare to 18.07.22
MOBILITY & WARM UP
2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows
2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups
2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl
MOBILITY & SKILLS
Rope Climb
1 round:
1 rope climb (workout variation)
4 reverse lunge (workout weight)
CONDITIONING
“OH ISSA!”
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges #15/22.5 kg
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
8:00 to take 4/5 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
COOL DOWN & SKILL WORK
EMOM 10
Odd- :30 Hanging L-Sit on Ring
Even- :20 Side Plank x side
MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups or inverted ring rows
SKILLS & SPECIFIC WARM UP
Rowing
On the minute set your max calorie
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
Calculate Drag Factor
Then:
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace
CONDITIONING
“HOW MAX“
Conditioning challenge:
20:00 to establish max meters on a Row
DAY OFF!!!
“La pazienza, la perseveranza e il sudato lavoro creano un’imbattibile combinazione per il successo.”
NAPOLEON HILL
MOBILITY & WARM UP
3 sets:
100m Jog
5-10 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
5 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats
CONDITIONING
“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
Partition the Pull-Ups, Push-Ups, and Squats as needed.
No Target time
Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest
*compare to 30.05.22
MOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Clean – Split Jerk
Sets 1 & 2
3 Push Jerks + 3 Split Jerks (empty barbell)
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk
build in 10 min first attempt
CONDITIONING
“CLEAN & JERK”
Every 3 min for 7 rounds
5-5-3-2-1-1-1
Clean & Jerk
MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position
1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders
SKILLS & SPECIFIC WARM UP
Double Unders – Kb Swing
CONDITIONING
“MIXED MODALITY”
5 rounds for time in a 18 min cap
40 Double Unders
30 Box step Ups #60/50 cm
20 KB Swings #24/16
WARM UP
2 sets:
1:00 row OR bike
:30 hollow rocks
Then
2 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.
SKILLS & SPECIFIC WARM UP
Shoulder Press
On a 10:00 clock:
Build to a 2-rep-max shoulder press.
1 set:
7 DB shoulder presses
8/10-calorie row OR bike SPRINT
7 DB shoulder presses
CONDITIONING
“BREAK IN PAIRS”
EMOM 10:
7 DB shoulder presses #2×22.5/15
AMRAP calorie Row OR Ski Erg OR Assault Bike
– Use two DBs.
MOBILITY & WARM UP
3 sets:
100m Jog
10 Cal Row
5 inchworms
10 hanging scap retractions
5 Air Squats
SKILLS & SPECIFIC WARM UP
Pull Ups
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats
CONDITIONING
“MURPH DEMARCATION”
For Time
Buy-In: 500 meter Row
Then:
400 meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400 meter Run
15 Pull-Ups
30 Push-Ups
45 Air Squats
400 meter Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400 meter Run
Cash-Out: 500 meter Row
