SATURDAY - LET'S GET OUR MURPH PREP ON :)
40 Minute Murph Prep
5 LAPS
5 pullups
10 pushups
15 air squats
5 LAPS
** USE VESTS IF YOU'RE WILLING / WANTING AND ABLE :) #20/#14
As we've chatted before - I like to do the reps as follows:
**ONE ROUND IS AS FOLLOWS:
5 pullups
5 pushups
15 air squats
5 pushups
FRIDAY - Today is short and sweet!
🟧 CONDITIONING | 15-12-9 FOR TIME
MAIN
For Time
15-12-9
Toes-to-Bar
Box Jump Overs — 24/20”
Cal Bike Erg
FITNESS
For Time
15-12-9
Knees-to-Chest
Box Jump Overs — 20/16”
Cal Bike Erg
Intention: Fast descending couplet. T2B tests the kip under fatigue. Box jump overs keep it explosive. Bike Erg closes each round.
Target Time: 6–9 min. This should be a sprint.
Logistics/Subs:
T2B → Hanging Knee Raises → V-Ups
K2C → Hanging Knee Raises → Sit-Ups
BJO → Box Step-Overs
🟨 OHS BRIDGE + TEMPO BACK SQUAT | 8:00
MAIN
OHS Bridge
3 Sets
5 Overhead Squats @ 55%
Then Back Squat
5 Sets
5 Back Squats @ 65%
Tempo @31X1
Rest 2:00
Intention: OHS bridge transitions from overhead work to squatting. Back squat is the main strength piece — 3-second descent, 1-second pause top and bottom.
🟧 SNATCH WAVE LOADING | 12:00
MAIN
5 sets of 2 Reps
Power Snatch + Squat Snatch
Rest 3:00
FITNESS
5 sets of 2 Reps
1 Power Snatch + 1 OHS
Rest 3:00
Intention: Snatch development. Three waves this week (Friday has room). Power snatch opens each complex to groove the pull. Wave 3 is a single at 85% — earn it.
Coach Cues: Watch the first pull. If they rip it off the floor, the bar path goes forward. Cue “push the floor away.”
THURSDAY IS HERE - TIME TO MOVE THE BODY AGAIN :)
🟨 MIXED-MODAL EMOM 35 | 35:00
MAIN
EMOM 35 — 7 Stations × 5 Cycles
Min 1: 12/9 Cal Echo Bike
Min 2: 16 DB Deadlifts — 50/35 lbs
Min 3: 14/11 Cal Row
Min 4: 7/leg DB Bulgarian Split Squats — 50/35 lbs
Min 5: 100’ DB Farmers Carry — 50/35 lbs each hand
Min 6: 10 Push-Ups
Min 7: 15 V-Ups
FITNESS
EMOM 35 — 7 Stations × 5 Cycles
Min 1: 12/9 Cal Echo Bike
Min 2: 16 DB Deadlifts — 35/25 lbs
Min 3: 14/11 Cal Row
Min 4: 7/leg Goblet Lunges — 35/25 lbs
Min 5: 100’ DB Farmers Carry — 35/25 lbs each hand
Min 6: 10 Push-Ups (knee push-ups OK)
Min 7: 15 AbMat Sit-Ups
Intention: Thursday mixed-modal. Yellow zone — sustainable, repeatable, no barbell. 7 stations cycling 5 times. Athletes should finish each minute with :10–:15 rest. If they’re running to the buzzer, reduce load or reps.
Coach Cues: Brief all 7 stations before the clock starts. Athletes rotate through the same order every cycle. No pull patterns today — Friday is pulling day.
Logistics/Subs:
Bulgarian Split Squats → Goblet Lunges → Step-Ups
V-Ups → AbMat Sit-Ups → Plank Hold (:40)
WARM-UP (~16 min)
2 Rounds:
Skip around the building
:30 sec rig hangs then :30 sec static hang pullups
Broad Jumps + Knee Tucks + Duck Jumps
Cossacks + Horse stance hold - at least :30sec hold
Squat Therapy facing wall
10 Air Squats
10 DB Deadlifts (light)
5 Push-Ups
100’ Farmer Carry (light DBs)
Hard Ring swings + HSPU holds for shoulders
Dead Bugs + Bird Dogs
