WEEK 2: Jan 9-15
This week we will work on our handstand push up technique, as well as our double unders and one arm snatch. We also have our strength component doing 3 reps in the back squat, bench press, and strict press. On Sunday we have a hero workout in “Murph” but modifying it to a 2 mile row instead of the run; and for those that are new, we’ll have some modifications/scales for that particular workout.
MONDAY – Jan 9
Strength
Back Squat 3-3-3-3
(If you know your 1 rep max, these sets should be done at 85% of your 1 rep max)
WOD
EMOM 12
Odd Mins 12 Front Squats (135/95lbs)
Even Mins 12 Box Jumps
Finisher
3 Rounds:
20 Sit Ups
20 Hollow Rocks
TUESDAY – Jan 10
Strength
5 Rounds
Max Reps Power Clean and Press (115/75lbs)
*rest 2 mins between each set
Technique
Handstand Push Up
WOD
AMRAP 8
2 Heavy Power Clean
2 Handstand Push Up
*increasing reps every round 2,4,6,8,10 etc..
Finisher
3 Rounds
6-8 Strict Pull Ups
WEDNESDAY – Jan 11
Technique
Double Unders
One Arm Snatch
Conditioning
5 Rounds
350M Row
50 Double Unders
WOD
For time
3-6-9-6-3
Heavy Deadlift
One Arm Snatch (50/30lbs)
THURSDAY – Jan 12
Strength
Bench Press 3-3-3-3
WOD
For time
80 Thrusters (95/65lbs)
*every broken set do 10 burpees
FRIDAY – Jan 13
Conditioning
In teams of two complete
100 Calorie Row
100 Calorie Assault Bike
*divide work evenly
*opposite partner holds a plank
Technique
Turkish Get Ups
WOD
For time
20 Turkish Get Ups per arm
SATURDAY – Jan 14
Strength
Strict Press 3-3-3-3
Technique
Double Unders
WOD
3 Rounds
20 KB Swings
20 Toes to Bar
50 Double Unders
SUNDAY – Jan 15
Technique
Kipping Pull Up
WOD
1600M Row
100 Pull Ups
200 Push Ups
300 Air Squats
1600M Row
Murph Benchmark Workout