Prepping for Murph the next couple weeks. Pull ups, push ups and squat will be part of the warm ups and wod
Warm up
6 minute amrap of 5 pull ups, 10 push ups, 15 squats

Snatch Barbell warm up

Strength- This will be a little tougher than it looks with the pull ups in it
16 EMOM
Even Minutes 3 Power snatches from the floor working up to and past your working weight for the wod
Odd minutes- 5 strict pull ups (scale to kipping)


AMRAP 11 Minutes
2 Deficit HSPU 4/2″
2 Power Snatch 135/95lbs
4 Deficit HSPU 4/2″
4 Power Snatch 135/95lbs
6 Deficit HSPU 4/2″
6 Power Snatch 135/95lbs
8 Deficit HSPU 4/2″
8 Power Snatch 135/95lbs

If you complete the 8/8, restart at 2/2. One round is 40 reps.
Score is total reps
Deficit HSPU: Remove/Reduce Deficit or Scale to Deficit Push Ups/Push Ups
Scaling
Power Snatch: Singles are OK, but we want athletes able to move the bar steadily for the entire 11 minutes. Target percentage is 60% or less

Goal
Target Score: 2 Full Rounds (80 reps)
Firebreather Score: 3 Full Rounds+ (120 reps)

Sunday Funday

Wod 1-
8 Minute Amrap- You go- I go- nice little warm up wod
5 wall balls
5 burpees

Wod 2
10 Minutes Amrap- Split how you want
1 round of DT
(12 deadlifts, 9 hang cleans, 6 push jerks) 155/105
Run 200 together

Wod 3- 8 minutes- Split how want
16 Cals
8 Devil press

endurance
8am
With a partner-
Run 800 together
100 cals on a machine
Run 800 together
100 cals on a machine
run 800 together
100 cals on a machine
run 800 together

The three machines are row, bike, ski.
Not everyone will start in the same place. its will be a random drawing
Score is total time. Can’t start on the machine until both partners are back.

9am and 10am- do 1 or 2 or all 3 of these wods. can be done as a partner wod.

3 Rounds for time of:
8 Deadlifts, 225/155
50 Double-unders

20 Rounds for time of:
4 Burpees
1 Ring Muscle-up (or 2 chest to bars or 4 ring rows)

2 Rounds for time of:
800m run
20 Toes-to-bar
20 Push Press, 115/75

*Rest 5 minutes between workouts

AMRAP 6 Minutes
200m Run
10 Russian KB Swings
:20 Hollow Rock
10 A-Frame Toe Touches
:20 Deadhang from Pull Up Bar

You just squatted very heavy yesterday. Strength session today is with body weight. Don’t poo poo on ring rows until you try a max set… 5 times in a row. Rows are a great way to build strict pulling strength.

5 Rounds
1 Max Set of Ring Rows
WITH PERFECT FORM
If an athlete can perform 15+ PERFECT reps, elevate your feet on a box/bench

27-21-15-9-6-3
Toes to Bar
Hang Power Snatch 75/55lbs
*just because you can go rx, doesn’t always mean you should go rx. this is over 80 toes to bar. knee raises are just fine. keep the target times in mind

Scaling
Toes to Bar: Scale to Kipping Knee Raises before OR reducing reps to version below. Athlete should never spend more than around 1:30 at the pull up bar.
HPS: Looking for 3 sets or less each time, Athletes should be able to do 10+ Reps each set to start with this light weight.

Target Score: 9-14 Minutes
Firebreather Score: Sub-9

Scaled version with less reps
21-15-12-9-6-3

2:00 Glute activation
40 S-Leg Glute Bridges (2×10 per leg)
Then,
15 Wallballs
20 Lunges with Medicine Ball
20/15 Calorie Row
20 Jumping Lunges (w/o Medicine Ball)
15 Wallballs

Its week 3 of Post Activation Potentiation and you should be starting to feel more confident hitting heavy weight and doing an explosive movement right after. Things to remember
1) Consistent bracing of the midline,
2) Sitting back on each rep to load the posterior chain,
3) as you stand do not let their hips drift backwards. shooting your hips way back on the way up is going to cause you to buckle at the midline and your squat will turn into a good morning looking squat. Drive everything up at the same time. hips/shoulders/torso rise in tandem.

Back Squat
5-3-3-3-2-2-1

Immediately after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as possible
Rest 4-5 minutes between sets of squats.
Start at 80% and add weight each set, ending with a heavy single. Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+.

After each set, be as explosive as you can with the medicine ball jump squats, we are looking for maximal height. For athletes who are unable to jump, a short machine sprint (~:10) would also be effective