• andre34361

Week of April 11th

Guys, we are only a few weeks away from retesting! Just as a reminder of those dates, they are Monday, April 25th and Wednesday, April 27th. Cannot wait to see all of your progress!


Every 5:00 for 3 Sets (15:00):

-up to 12 Tall Kneeling Single Arm DB Bicep Curl, left arm

-up to 12 Single Arm Landmine Rows, left arm

*switch to right arm and repeat

3 Rounds of:

-0:10 Bike Sprint

-0:20 Arms only Bike Sprint

-0:10 Bike Sprint

-0:20 Arms only Bike Sprint

Rest 2:00

-0:30 Alt. Tall Kneeling Banded Lat Pushdowns

-0:30 Crossbody Mountain Climbers

Rest 2:00


3 Rounds NOT For Time:

-5 Parnter Nordic Curls

-20/20 Banded Lateral Walks

-200ft Lateral Shuffles

Rest about 1:00-1:30 between sets

Every 3:00 for 5 Sets (15:00):

-1 Squat Clean + 4 Front Squats

-10 Bar Facing Burpees


Every 4:00 for 4 Sets (12:00):

-15-20 Banded Tricep Extensions

-8/8 Alt. DB Skull Crushers

Every 4:00-5:00 for 3 Sets:

-8 Landmine Lunge to Press, left arm press

-15 Crossbody V-Ups, left arm to right foot

*switch to right arm and repeat both movements


Every 3:00 for 3 Sets (9:00):

-15 Bodyweight Tibialis Raises

-15/15 Single Leg Calf Raises

15:00 AMRAP:

-200m Run

-10 DB Snacthes

-5 Box Jump Overs

-200m Run

-20 DB Snatches

-10 Box Jump Overs

-200m Run

-30 DB Snatches

-15 Box Jump Overs

*keep going with the pattern until time runs out


Murph Prep:

-3000m/2600m Bike


6 Rounds of:

-5 Pullups

-10 Pushups

-15 Air Squats


-3000m/2600m Bike


TBA, Coach Michael is programming

Anyone miss Z-Presses?!

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