WARMUP
AMRAP x 3 MINUTES
5 Up Downs
6 Box Step-Ups
Into…
2 ROUNDS
5 Tempo Strict Press (31X1)
7 Box Jumps*
:10 Top of Ring / Box Hold
:10 Bottom of Ring / Box Hold
*RND 2 complete Box Jump/ Step Overs
STRENGTH
Push Press for load:
ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
(Score is Weight)
Week 1 of 6 Wendler
WORKOUT
4 ROUNDS FOR TIME
21 Box Jump Overs (24/20)
15 Ring Dips
9 Shoulder to Overhead*
*RPE 6-7 roughly 60-70% of 1-Rep PP.
(Score is Time)
MURPH EXTRA CREDIT
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
STRENGTH
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats