FBB

3 Sets

20 Lateral Banded Walk Over (Low Plate) 12 Alternating Goblet Curtsy Squats 20X0 8 Plank DB Row/arm

-

A1) Front Rack Drop Lunge: 30X0; 16-20reps Alternating Legs; rest 60sec x 4 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps; rest 60sec x 4 Sets

-

B1) Dual KB Rack Squat: 2111; 8-10reps; rest 60sec x 4 Sets
B2) Incline Bench Prone Row: 30X1; 8-12reps; rest 60sec x 4 Sets

-

C) 10 Sets:

2 Burpee Pull Up
4 Air Squats
6 Jump Lunges
20 Double Unders
rest 30sec after set 2,4,6, and 8
*If you feel really good you can wear a weight vest for this workout

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

2RM Front sqt 

-

FS + BS cluster

2x FS @ 80% + 3x BS @ same weight

3 sets, 3min rest

-

8x RDL @ 50% + 1min rack hold death march 

3 sets, 1min rest

-

4x8 hyper

-

5min static hold @ 2x 16/24kg KB

10x burpee pull up per drop 

GPP

S w/u

-

5k for time

(take full recovery)

track your pacing and stroke rates*

-

50x TGU

FBB

3 Sets

20 Down Dog Shoulder Taps
12 Archer Ring Row Switch Holds 2sec/arm 10 Side Plank Powell Raise/arm
*move slow and deliberately

-

A1) Tall Kneeling Filly Press: 2111; 8-10/arm; rest 60sec x 4 Sets
A2) Close Grip Parallette Tricep Push Up: 3011; 8-10reps; rest 60sec x 4 Sets

A3) Incline Bench Dumbbell Bicep Curl: 40X1; 8-10reps; rest 60sec x 4 Sets

-

B) 3 Sets

Row 125/100m

10 GHD Sit Ups /T2B

Row 125/100m

10 Sit Ups

Row 125/100m

rest walk 2-3mins between sets

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x heavy Ball slam + 5x G2S @ 50% BW

3 sets, 2min rest 

-

1min max rep BP @ 50% + 1min rest +

1min max rep burpee + 1min rest + 1min max rep Alt KB snatch @ 16/24kg

Repeat 

-

100x triceps push down

100x band pull apart

FBB

3 Sets

10 Single Leg BW Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top R 10 Single Leg BW Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top L -rest 30sec-
15sec Single Leg Sorenson R

15sec Single Leg Sorenson L

-rest 30sec-

15sec Star Plank R
15sec Star Plank L
-rest as needed before next set-

-

A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 4 Sets
A2) Suitcase Long Step Walking Lunge: 30X0; 14-16 Steps; rest 60sec x 4 Sets

-

B1) Barbell Hip Thrust: 20X2; 8-10reps; rest 60sec x 4 Sets

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest 60sec x 4 Sets

-

C) EMOM x 12mins:

1st - 15 Russian Kettlebell Swings 70/53lbs
2nd - 6-8 DB Burpee Box Step Ups 50/35lbs (box is at knee height)

3rd - 30sec Russian Twist 20/14lbs Med Ball

GPP

S w/u

-

NFT
(10-1) ladder
Cal + KBS + Ball Slam

-

10 min AMRAP
+2x manmaker + thruster + KB Swing

-5 min rest

5 min AMRAP
+2x ball slam + KB Swing + burpee

-2.5 min rest

2.5 min AMRAP
Max Cal on Machine of choice

ETAC

S w/u

-

DB complex: 6x of each

RDL + BR + Thruster + push up + thruster

3 sets, @ increasing weight

-

5x DL @ (60% + 25% band ) + 10cal AD 

5 sets, 90sec rest 

-

5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump

5 sets, 90sec rest

-

30-20-10

KB rack hold step up + T2B

-

4x10 hyper

GPP

S w/u

-

15x squat + 10x KBS + 5x cossack squat

3rd

-

10min EMOM

3x DL w/ pause at knee

-

5x Strict Press @ 70% + 100m sprint 

5sets, 3min rest between

-

5 min AMRAP

+1x G2S + 30m bear hug carry

-

100x banded good morning

100x face pull

FBB

Mixed KB Rack Overhead Carry x 20m/arm Scapular Push Ups on Rings x 10
Single Arm Passive Ring Hang x 15sec/arm Ring Face Pull x 10 reps

-

A1) Wide Grip Bench Press: 31X0; 10-12reps; rest 60sec x 4 Sets

A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x 4 Sets

-

B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec x 4 Sets

B1) Body Row: 30X0; 12-14reps; rest 60sec x 4 Sets

-

CONTINUOUS PACE

C) 10mins Continuous:

20m Single Arm Farmers Walk R (heavy load) 5 Strict Pull Ups
20m Single Arm Farmers Walk R (heavy load) 5 Strict Bar Dips

10 Leg Tuck Ups holding dip support

ETAC

S w/u

-

400m sled drag

-

30min row/ski

-15min @ 2k + 16

-10min @ 2k + 13

-5min @ 2k + 9

-

5min ring FLR

GPP

S w/u

-

20-2 Single arm alt kb swing (evens only)

*30m bear crawl + 10x weighted sit up after each rung

-

20 min easy pace on machine of your choice

-

mobility work/stretching cooldown

FBB

ACTIVE RECOVERY

ETAC

S w/u

-

2x 30/30 PP *rest in OH hold

2x 30/30 Push up / MNT climber

-

M.E. Upper: 3RM close grip FB 3board BP

-

4x8 incline DB BP 

4x8 T bar row

-

12x rolling triceps + max rep banded triceps push down @ black band

4 sets, 1min rest 

-

250m row for time

FBB

3 Sets

7 Dumbbell Deadlifts
7 Dumbbell Hang Power Cleans
7 Dumbbell Push Press
Run 100m Acceleration (get a little quicker with each 25m - NO FULL SPRINTS) rest as needed between sets

-

A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 60sec x 4 Sets

A2) Half Kneeling Barbell Press: 20X2; 4-5reps/ knee; rest 60sec x 4 Sets

-

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 60sec x 4 Sets

B2) Single Arm Dumbbell Push Press: 30X1; 8-10/arm; rest 60sec x 4 Sets

-

FOR TIME @ 85% EFFORT

C) 10-9-8-7-6-5-4-3-2-1

Toes to Rings
*100m Row between sets (only 9 sets of this) rest 2mins between
10-9-8-7-6-5-4-3-2-1
Tuck Ups
*100m Run between sets (only 9 sets of this)

GPP

S w/u

-

20x Scap Push Up + Scap Pull up

20x banded pull apart + dislocate

-

12-2 push up ladder (evens only)

*5x ball slams after each rung

-

W2H earthquake BP

3x3 earthquake BP @ 80% of W2H

2-3 min rest

-

4x10 Single arm Z-press (non-working arm held overhead)

4x10 body row

-

100x banded push press

100x tri push down

-

Optional FInisher:

5 min AMRAP

+2x devils press + +2x Cal on machine

ETAC

S w/u

-

400m sled

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60

@ 2k + 3sec

R28/48

-

100x band pull apart

100x face pull 

100x good morning

MEMORIAL DAY SESSIONS

“MURPH”

1-MILE RUN

100X PULL UP

200X PUSH UP

300X SQT

1-MILE RUN

FOR TIME

*IN KIT*

“WRIGHT”

AMRAP 23

8X DL @ 1..5X BW

8X BOX SQT @ 1-1.5X BW

19X BOX JUMP @ 24IN

19X LUNGE @65/95#

10X BENCH PRESS @ BW/ .75X BW

10X PULL UP

"PAPE”

6 ROUNDS FOR TIME

800M RUN

30X BURPEE PULL-UP

1X ROPE CLIMB

FBB

3 Sets

8 Half Kneeling Band Pull Aparts/knee 12 Lateral Box Step Over
30sec Quadruped Shoulder Taps

-

A1) Back Rack Split Squat: 2110; 8-10/leg; rest 60sec x 4 Sets *rear foot on 4-6” plates

A2) Pronated Strict Pull Up: 2011; 8-10reps; rest 60sec x 4 Sets

-

B1) Cyclist Front Squat: 31X0; 8-10reps; rest 60sec x 4 Sets

B1) Chainsaw Row: 20X2; 8-10/arm; rest 60sec x 4 Sets

-

C) 3 Sets

3mins AMRAP
Row 20/17 cals
-in time left over complete as many rounds as you can of the following-

2 Alternating KB Gorilla Rows
2 Dual KB Hang Squat Cleans
2 Alternating KB Thrusters

M @ 16-23KG KB

F @ 12-16KG KB
rest walk 2mins after each set

GPP

S w/u

-

Single Arm KB Complex:

8x snatch + 30m overhead carry + 8x clean + 30m rack carry + 8x swing + 30m suitcase carry

3 rds each arm; complete all movements on one arm before moving on

-

warm up Tempo Squat (3 sec lower)

-

8-10x tempo squat (3 sec lower) + 60 sec rest + 10-12x Single arm DB Row + 60 sec rest

3 rds

-

For Time

1000m row/ski (800m run)
+
5x pull up/ring rows + 10x push up + 20x Squat
5rds
+
1000m row/ski (800m run)

-

100x banded good morning

-OR-

MURPH