WORKOUT OF THE DAY
May 25th

Pre Murph Prep
Strength
Strict Pullups: 5-5 w/ 3 sec Pause at top
Back Squats: 6-6 @70%

Conditioning:
Partners (2)
4RFT:
Partner 1 preforms 20 WB while Partner 2 completes 200m run, once both are completed partners switch movements. Once both partners complete run and WB they rest 1min and repeat 3x

May 24th

Strength:
Middle Grip Floor Press: Build to 8RM
Lateral Plyo Pushups: 12-12
KB Floor Flys: 12-12

Conditioning:
6RFT:
10 Burpees to Target (6/4″)
10 KBS (R) (32/24)
20 Situps

May 23rd

Open Skill Work:
15mins

Conditioning:
4RFT:
400m Run
14 FR Lunges (135/95)
7 OHS

Accessory:
Every 2mins for 6mins:
KB Side Bends: 20/20

May 22nd

Quality:
5RDS:
30 Band Pull-a-parts
10 Strict T2B
1:00min Plank Hold
100m Farmers Carry (32/24s)

Rest 5mins

Conditioning:
15min EMOTM:
1) 18/15 Cal row
2) 15 Box Jumps (24/20)
3) 4-6 MU

May 21st

Strength:
Squat Clean: 15mins to build to 1RM
Front Squats: 3-3-3 @80%

Conditioning:
6min AMRAP:
4 Hang Squat Cleans (165/115)
50 DU

May 20th

Strength:
Push Press + Jerks: Build to heavy set of 3 Push Press + 3 Jerks

Gymnastics:
5min EMOTM:
6-10 HSPU (Kipping or Strict)

Conditioning:
Every 2mins for 10mins:
10 S2OH (135/95)
12 Burpee Over the Bar

Accessory:
Banded Tricep Extensions: 1XME

May 18th

Strength:
Floor Press: 12-12-12-12 (Narrow Grip)
BB Roll Backs: 10-10-10

Conditioning:
Partners (2)
12min AMRAP:
20 Goblets Squats (32/24)
20 HR-Pushups
20 Weighted Step Ups (24/20) (Switching every 5 reps)

May 17th

Strength:
BTN SG Strict Press: 5-5-5
Drop Snatches: 3-3-3
Hang Squat Snatch: Build to heavy 3 rep

Conditioning:
FT:
15 C&J (115/80)
30 OHS
15 C&J

Accessory:
Band Pull-a-parts: 30-30
Plate Raises: 12-12

May 16th

Gymnastics:
10min EMOTM:
3-5 MU

Rest 3mins

Core:
4x 10 Weighted KB Hollow Rocks + :30 Sec Hold

Conditioning:
3RFT:
800m Run
Rest 1:30 after each run

May 15th

Strength:
Deadlift: Build to heavy 3 rep

Conditioning:
12min EMOTM:
1) 12 Deadlifts (225/155)
2) 18/15 Cal Row
3) Rest

Accessory:
Bulgarian Split Squats: 10/10-10/10-10/10

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