WEEK of WORKOUTS 3.21.22 - 3.26.22

MONDAY, MARCH 21st

"MURPH...halfsies minus the run"

For Time:

1 Mile Run

50 Pull-ups

100 Push ups

150 Air Squats

1 Mile Run

**Bike ERG Sub- 4000m (2.5x Run meters)

Scaling Option 1/ Masters RX

For Time:

1/2 mile Run

5 Rounds of...

10 Pull-ups

20 Push ups

30 Air Squats

1/2 mile Run

Scaling Option 2

Bike ERG 2000m

10 Rounds

5 pull ups

10 Push Ups

15 Air Squats

Bike ERG 2000m

TUESDAY, MARCH 22nd

A. Snatch 1RM, for Load...

- Find a heavy single, building up in weight for 10-12 minutes

* Rest as needed between sets *

B. 5 Sets of the following EMOM...

Min 1: 20 GHD Sit ups (OR 20 V-Ups)

Min 2: 2 Rope Climbs (OR 4 Rope Climb Progressions)

Min 3: 60 Double Unders

Min 4: Rest

Scaling Option 1/ Masters RX

5 Sets

Min 1: 10 GHD Sit ups (6in Riser) (OR 10 V-ups)

Min 2: 1 Rope Climb (OR 2 RC Prog/ 5 Strict Pull-ups)

Min 3: 40 Double Unders

Min 4: Rest

Scaling Option 2

5 Sets

Min 1: 15 Abmat Sit ups

Min 2: 5 Strict Banded Pull Ups

Min 3: 60 Single Unders

Min 4: Rest

WEDNESDAY, MARCH 23rd

A. Clean 1RM, for Load...

- Find a heavy single, building up in weight for 10-12 minutes

* Rest as needed between sets *

B. 3 Sets for Time: (1:1)

300ft Shuttle Run (6x50ft)

10 Burpees

300ft Shuttle Run (6x50ft)

8 Burpee Box Jump Overs (24/20)

300ft Shuttle Run (6x50ft)

6 Burpee Box Jump Overs (30/24)

**Rest the time it takes you to complete one set

Scaling Option 1/ Masters RX

3 sets (1:1)

200ft Shuttle Run (4x50ft)

10 Burpees

200ft Shuttle Run (4x50ft)

8 Burpee Box Jump Overs (20/16)

200ft Shuttle Run (4x50ft)

6 Burpees Box Jump Overs (20/16)

Scaling Option 2

200m Standing Bike erg

10 Burpees

200m Standing Bike erg

8 Burpees

200m Standing Bike erg

6 Burpees

THURSDAY, MARCH 24th

For Time, with partner…

100 Kettlebell Swings (70/53lbs)

800m Run (together)

75 Slam Ball (50/30lbs)

400m Run (together)

25 Synchro Deficit Pushups

200m Run (together)

*split KBS, SB, Push reps, but run together

Scaling up Option 1

100 Kettlebell Swings (53/35lbs)

800m Run

75 Slam Ball (30/20lbs)

400m Run

25 Push-ups

200m Run

Option 2

75 Kettlebell Swings

600m Run

50 Slam Ball (20/10lbs)

400m Run

25 Bar Push-ups

200m Run

B. 5 sets

30 second Single Arm Dumbbell Overhead Walk (each arm)

1 minute Plank (elbows)

30 sec Ring Support Hold

FRIDAY, MARCH 25th

A. Split Jerk 1RM, for Load...

- Find a heavy single, building up in weight for 10-12 minutes

* Rest as needed between sets *

B. 4 Rounds for Time:

15 Double Dumbbell Power Cleans (50s/35s)

15 Toes to Bar

-Rest 5 minutes-

4 rounds

15 Dumbbell Front Squats (50s/35s)

15 Handstand Push-ups

Scaling Option / Masters RX

4 rounds

15 Double Dumbbell Power Cleans (the 35s/25s)

10 Toes to Bar

Rest 5 minutes

4 rounds

15 Dumbbell Front Squats (35s/25s)

15 Handstand Push-ups (1 Abmat)

Scaling Option 2

4 rounds

15 Double Dumbbell Power Cleans (light)

15 Hanging Knee Raises

Rest 5 minutes

4 rounds

15 Single Dumbbell Front Squat (light)

15 Push-ups

SATURDAY, MARCH 26th

16min AMRAP

24/18 Calorie Echo Bike

20 Thrusters (45/35)

10 Strict Pull-Ups