April 27th - May 2nd, 2026

‍MONDAY    APRIL 27, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 air squats
8 hips down push ups
5 wall facing overhead squats - work on getting closer to the wall

*If needed - add in some foam rolling on the upper back with hands over head

STRENGTH:  Overhead Squat  5 - 5 - 5 - 5 - 5  set a series start point number. This will be a 5 - 3 - 1 series.

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‍METABOLIC CONDITIONING :

AMRAP 8:00
‍40 overhead squats (75/55)(45/35)
30 deficit push-ups (4/2 in)

‍Cool Down

2 - 3 walk or bike

1:00 scorpion stretch each side

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‍TUESDAY   APRIL 28, 2026

WARM UP

**Everyone 2:00 row today!

2 Rounds
8 cat cows
8 cobra sumo good mornings
8 single arm DB high pulls each side
8 barbell front rack stretches

STRENGTH:  Power Clean 2 - 2 - 2 - 2 - 2 building (April 17)

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‍METABOLIC CONDITIONING:

For Time: 2k Row!

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Cool down

2-3 minute easy bike or walk
1:00 seal stretch

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‍WEDNESDAY MASH UP    APRIL 29, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
100m run
10 air squats
10 banded presses
10 banded good mornings
100m run
10 barbell deadlifts
10 barbell front squats
10 barbell strict press
10 scap pull ups
100m run
*Increase run intensity each time

Warm up power clean - front squat - shoulder to overhead

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METABOLIC CONDITIONING :‍

AMRAP 8 minutes:  (or finish for extra reps)
4 Rounds for time of:
4 Power Cleans (155/115)
4 Front Squats (155/115)
4 Shoulder-to-Overhead (155/115)

AMRAP 8 minutes:
400m Run
5 strict pull ups

AMRAP 8 minutes:
30 Russian twists (15/10/5# plate)
200 feet KB Farmer's Carry, 70's/53's

*Rest 4 minutes between workouts

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‍TEAM THURSDAY  APRIL 30, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds

8 seal to down dogs
8 hollow rocks
8 PVC banded lat pull downs
8 arch rocks
8 PVC passthroughs

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‍SKILL: Bar Muscle Up/Toes to Bar (15 minutes)

5 Banana jumps - focus on hollow body behind bar

5 Banana jump into increasingly higher amplitude arch swing - focus on a big arch!

5 - 10 Kipping toes above hips or hips to bar (as single reps)

5 - 10 Single knee raise kick to toes OR 2-3 linked toes to bar OR Jumping bar muscle ups

5 - For toes to bar strength - lying toes to rig with slow lower
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TEAM METABOLIC CONDITIONING:

For time with a partner:‍

80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang or heavy double KB farmer hold
60 V-ups
80-cal air bike

– 30:00 time cap
– Share the work as desired.

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FRIDAY   MAY 1, 2026

WARM UP

2 Rounds
8 bootstrappers
8 ring rows
8 banded pass throughs
8 banded good mornings
8 arch/hollow swings
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STRENGTH:  Sumo Deadlift  2 - 2 - 2 - 2 - 2  building (April 24)

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METABOLIC CONDITIONING: Murph Prep!

4 rounds for time:
20/15/10 pull-ups/jumping pull ups/ring rows
30/20/10 sit-ups
50/40/30 air squats/to ball

Rest 2:00 between each round.

**Rounds (excluding rest) should be <3:00. If first round takes close to 3:00 scale back reps or movement variation.

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‍Cool down
2-3 minutes walk/bike
1:00 puppy dog stretch
1:00 couch stretch each leg

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SATURDAY   MAY 2, 2026

OPEN GYM  0800 - 1000

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MURPH EXTRA CREDIT - RUN PREP!

*Aim to spread througout the week and ideally not on a day that you worked out at the gym.

Day 1: 1 Mile Run for time! Just see where you're at right now. Ideally on a trail since our mile is not on a track. A track mile works too!

Day 2: 5 to 6 x 400m @1 mile pace or slightly faster; After each 400m rest the equal amount of time it took to run. Goal is to keep each round within :10 of each other!

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