WARMUP
AMRAP x 8 MINUTES
:30 Row
8/8 Leg Swings
8/8 Ankle Rotations
8 Bootstrap Squats
8 PVC Pass Throughs
8 PVC/BB Elbow Punches
STRENGTH
Overhead Squat for load:
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Overhead Squat
(Score is Weight)
Week 6 of 6
Strength | Volume/Capacity Cycle
WORKOUT
5 ROUNDS FOR TIME
250/200m Row
10 Overhead Squats (135/95)
(Score is Time)
OPTIONAL MURPH PREP
WEEK 2/ DAY 1
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
(No Measure)
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
(No Measure)
