Workout of the Day
Warm Up
3 Rounds
6 Alt T Push Ups
6 Spider Lunges
6 Prone Plate Retract and Press
6 Pause Hip Bridges
Strength
Bench Press (25 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up*
Follow each work set with 25 Band Pull-Aparts
*add no more than 10% …
Warm Up
3 Rounds
6 Rev Hand Spider Lunges
12 Alt Samson Lunges
6 Jump Squats
12 Jumping Jacks
Prep (6 minutes)
1×5 High Hang High Pulls+5 High Hang Power Cleans (bar only)
1×5 Hang High Pulls+5 Hang Power Cleans (bar only)
2×5 Hang Power Cleans (working up)
Strength
Power …
Warm Up
3 Rounds
6 Dolphin Push Ups
6 Scap Push Ups
6 Spider Lunge w/ reach up
6 Alt Dead Bugs
Strength
Strict Press (24 Min)
Prep: 1×10 w/bar, 4×3 working up
Work: 4×3 ~90% 1RM/RPE 8.5.*
*compare to 4/13
Met Con
Prep (4 minutes)
2×5 Kip …
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Pause Squats
5 Rolling Split straddles
10 Spider Lunge w/ reach up
Strength
Back Squat (25 min)
Prep: 1×10, 4×5 working up
Work: 4×6 @80-85%/ RPE 8 *compare to 4/11
Met Con
Prep (3 Minutes)
2×6 Alt Front Rack …
Warm Up
3 Rounds
6 Hanging Scap Retraction
6 Spider Lunges
6 Plank to Squat
6 Alt Samson Lunges
Prep (8 Minutes)
1×400 m Run
1×5 Kip Swings+5 Burpees+10 Step Ups
1×5 Kip Swings+10 DB Step Overs
1×1 Round of Cindy+5 DB Burpee Box Step Overs
Met Con
Every 3 …
Monday, 5/2: “Cindy”, Run, and DB Burpees Box Step Over
Tuesday, 5/3: Back Squats
Wednesday, 5/4: Strict Press
Thursday, 5/5: Cleans
Friday, 5/6: Bench Press
Saturday, 5/7: Partner Met Con
…
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Rev Hand Spider Lunges
12 Supine Scorpion
Prep (8 minutes)
2×5 Kip Swings+ 5 Hang High Pulls+5 Hang Power Cleans+5 Front Squats (bar only)
2×5 Knees to Chest+5 Power Cleans+5 Front Squats (light/moderate)
1×3-5 Toes to Bar+5 Power …
Warm Up
3 Rounds
12 Band Good Mornings
6 Spider Lunges
12 Mountain Climbers
6 Jump Squats
Strength
Romanian Deadlift (24 minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×6 at same weight (50-60% 1RM DL, RPE 8)
Met Con
Prep (6 minutes)
3×5 Deadlifts (working up)+ 6 …
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Bird Dogs
5 Squat to Bootstrappers
10 Alt Samson Lunges
Prep (8 Minutes)
1×400 M run
2×5 Kip Swings+ 10 Pause Squats
2×3-5 Pull Ups+5 Push Ups+10 Squats
1/2 “Murph”
For Time (30 min cap)
Run 800M
50 Pull Ups…