Daily Workout

From April 1st through April 4th, we performed a daily murph

Murph For Time

• 1 – Mile
• 100 Pull-ups
• 200 Pushups
• 300 Air Squats
• 1 – mile

Break-up reps as needed

For Time

• 1/2 mile
• 100 kettle bell with a partner. Can use my #50 dumbbells
• Then on your own…
• 75 burpees
• 75 empty bar thrusters or 50# med ball
• 75 empty bar hang power clean or 50# med ball
• 1/2 mile (negotiable)

Partner Workout

• Run 800 with partner 
• 60 321 mb complexes
• 100 ttb with partner
• Run/slog 800 with partner 

**must switch every time you come off bar 

Workout

Chipper for Time

• 50  1-arm alt snusters (50lb db)
• 50 push-ups
• 50 step-ups
• 50 goblets squats. (50lb db)
• 50 1 arm hcj  (50lb db) 
• 50 1 leg alt v ups
• 800m finisher

A Snuster is a combination of a Snatch that moves into a Thruster.

Workout

16-14-12-10…

• Dumbbell DL #50
• Dumbbell PP #50
• Box jump if we can get a box
• Substitute pull-ups 
• 8-7-6-5… 
• muscle-ups

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)

Workout

4 Rounds For Time

• 10 lunge with bar each leg
• 10 strict pull ups
• 10 OH squat with bar
• 10 handstand push-ups

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Pulling Strength
• Cardio Endurance

Workout-1

10 Rounds

• 1 Weighted Pull-up
• 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

• 1 Deadlift 365/255
• 3 KB Sumo-deadlift High Pull 70/50
• 5 Goblet Squats
• 10 Cal Assault Bike or Ski