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By: Mark Masavage
40,30,20,10 Kettlebell or dumbbell Swings Kettlebell or dumbbell or heavy ball Goblet Squats Hang CJ (alternate arms) 5 Burpees every time you switch to a new exercise.
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
A full day of rest and eating to recover from the heavy volume of the week.
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