TOMORROWS SCHEDULE
8am and 9am regular classes
10 pm (AT NIGHT) one heat of Murph
Closed Sunday and Monday
General Prep:
1:00 Bike
:30/:30 Samson Stretch
:30 Alternating Scorpions|
:30 second up dog to down dog
2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
Barbell Specific Loading
10 Empty Barbell Reps
5 Reps @ 40-50%
3 Reps @ 55-60%
2-3 Reps @ 65%
Then working loads on the barbell
Strength
Bench Press *you might want to back off the weights a little if you are doing Murph tomorrow night
Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
Level 2:
As prescribed
Level 1:
As prescribed
Masters 55+:
As prescribed
5 Sets (back off to 3 or 3 sets if you are doing Murph tomorrow night)
2:00 AMRAP
15/11 Calorie Echo Bike
15/10 Push-Ups
Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Level 2:
5 Sets
2:00 AMRAP
15/11 Calorie Echo Bike
10/7 Push-Ups
Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Level 1:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Elevated Push-Ups
Max Kipping Knee Raises in Remaining Time
Rest 1:00 b/t sets
Masters 55+:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Push-Ups
Goal: Complete 8+ Toes to Bar each set
Stimulus: Upper Body Density and Midline Stamina
RPE: 8/10
Primary Objective: Complete the buy-in work of the Bike and Push-Ups in under 90 seconds
Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.
Workout Strategy:
We should look to hit the bike hard and get it done in under 50 seconds before transitioning to the Push-Ups. We should plan to hit the Push-Ups in under 30 seconds and only need to break up into 2 sets or less. We will then make our way to the rig and work to link 1-2 good sets here to accumulate 8+ reps with the goal of maintaining consistency across all sets.
Movement Modifications:
15/11 Calorie Echo Bike: 16/13 Assault Bike, 18/14 Bike Erg
Push-Ups: Elevated Push-Ups or Band Assisted Push-Ups
Toe to Bar: Alternating Toes to Bar > Toes to Target > Kipping Knees to Elbows or Chest > Hanging Strict Knee Raises