WORKOUTS FOR THE WEEK:
MONDAY 
Ruck & Coffee 

TUESDAY 
WORKOUT – ALL 
AMRAP x 15 MINUTES 
200m Run*
14 DB Goblet Alt. Lunges (Athlete Choice)
5-7 Strict Pull-Ups
*Option to Carry 20/14 Wall Ball During the 200m Run
(Score is Rounds + Reps)

POST WORKOUT STRENGTH
4 SETS 
8/8 DB Goblet Bulgarian Split Squats
16 DB Weighted Glute Bridge-Ups*
*Hold for :30 on final rep.
-Rest As Needed b/t Sets-
(Score is Weight)

WEDNESDAY 
STRENGTH – ALL
Push Jerk 
8-6-4-2*
*Start Moderate and end Moderate-Heavy.
(Score is Weight)

WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES 
5 Shoulder to Overhead (135/95)
7 Toes to Bar
9 Box Jumps (24/20)
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 12 MINUTES 
5 Shoulder to Overhead (95/65)
7 Toes to Something
9 Box Jumps (20)
(Score is Rounds + Reps)
 
EXTRA CREDIT – ALL
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MUSCLE-UP SKILLS 
4-5 SETS
2 Low Ring Transitions
+ 2-3 Ring Kip Swings
-Rest As Needed b/t Sets-
Into…
3-4 SETS
2-3 Banded Low Ring Transitions
+ 2-3 Dynamic Ring Kip Swings
-Rest As Needed b/t Sets-
Into…
2-3 SETS
1-2 Jumping Ring Muscle-Up*
*The higher the rings, the more difficult this will be. Start directly under the rings in a crouched position with arms locked out. Practice the Kip Swing from the crouched position and when you hit the arch position jump up and whip the body/ head through the rings to land on top. Ring Dip out and repeat. Start at an easy position and gradually work the rings higher each set.

THURSDAY 
WORKOUT – PERFORMANCE
2 ROUNDS FOR TIME 
60/50 Cal Bike (52/42 Cal Echo)
30 Deadlifts (225/155)
15/12 Cal Bike (12/10 Cal Echo)
30 DB Hang Power Cleans (50/35)
(Score is Time)

WORKOUT – FITNESS
2 ROUNDS FOR TIME 
50/40 Cal Bike (45/35 Cal Echo)
30 Deadlifts (155/105)
12/10 Cal Bike (10/8 Cal Echo)
30 DB Hang Power Cleans (35/20)
(Score is Time)

FRIDAY 
STRENGTH – ALL
ON AN 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Front Squat*
*Mod-Heavy should allow for a perfect execution of all 3-Reps
(Score is Weight)

WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME 
5 Handstand Push-Ups
10 Thrusters (95/65)
(Score is Time)
 
WORKOUT – FITNESS
10 ROUNDS FOR TIME 
5 Hand Release Push-Ups
10 Thrusters (65/45)
(Score is Time)

SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
AMRAP x 30 MINUTES
1000/800m Row
200 Double Unders
30 Synchro Up-Downs
*P1 works while P2 rests for the Row and the Double Unders. Both partners complete the Up-Downs together.
(Score is Rounds + Reps)