Monday
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
- 20:00 time cap -
* Murph prep continues. Stimulus for workout is steady pacing on “Angie”. Traditional “Angie” is done straight through without partitioning. If athletes would like to modify this and partition, they are allowed to (meaning instead of finishing one movement before moving to another, they may scale and do 10 rounds of 10 reps on all movements until completion (does not count as Rx)).
* Athletes again may wear a vest if available (Not for sit ups).
SWOD
Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Snatch:
- (1+1+1) @ 65% 1RM Snatch
- (1+1+1) @ 70% 1RM Snatch
- (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *
Tuesday
WOD
Every 7:00 (3 sets)
18-14-10*
Calorie Row
Calorie Assault Bike
*15-12-9 calories for women
SWOD
Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
- (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets
and
Clean & Jerk:
- 4x1 (Build-up from the previous complex)
* rest 60 seconds between sets *
Wednesday
WOD
15 min Amrap
30 Snatch (75/55)
30 Snatch (135/95)
30 Snatch (165/115)
Max Snatch (210/135)
* Athletes may Power or Squat
ACCESSORY
3 Rounds
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL's (each)
Thursday
18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds....)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
SWOD
Front Squat + Back Squat:
- (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
Accessory
3 rounds
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists
Friday
WOD
12:00 Amrap
6-12-18-24. . .
Dumbbell Bench Press (50s/35s) (Change to different option)
50 Double Unders (After each set)
SWOD
Behind the neck Jerk:
- Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
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