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MONDAY Margaux
Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 45/15 2 rounds Scapular Push up High knees Side shuffle, sprawl, side shuffle, sprawl Alt Beast bird dog WOD THE MURPH (no cut off) 1x through 1 mile run* 100 pull ups** 200 push ups 300 squats 1 mile run *if you are not a runner: -1 mile bike/peleton -1 mile brisk walk -1609 meters on rower - follow Tricia’s 8min cardio set **if no pull up bar substitute with: -band rows or pull downs -bent over rows w/ weights Other ways to break up THE MURPH so that it is doable for YOU:
25 pull ups 50 push ups 75 squats .25 mile run B) .5 mile run 10 rounds: 10 pull ups 20 push up 30 squats .5 mile run C) 1 mile run 5 Rounds: 20 pull ups 40 push ups 60 squats 1 mile run TUESDAY margaux 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 8min AMRAP 10 R/L alt. Knee huggers (on back to sit up position) 10 R/L Elbow plank w/ hip rotation 10 total Lunge w/ kb rotation 2 lateral lunge burpee (burpee w/ 2 lat lunge @ top) 20-30 CORE: emphasis on Rotation 7min AMRAP 10 total Russian twist w/ kb lift (at center) 10 R/L Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again) 10 R/L single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate) TABATA 20/10 x 4 Bicycles Rotational Mountain climbers (opposite knee to opposite elbow) 30-45 WOD 18Min AMRAP 10 R/L standing wood chop (try to keep elbows extended!) 10 180° jump squat (kb optional) 10 R/L sit outs 10 total rotational deadlift WEDNESDAY Tricia 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up 3x 30on/10off Glute Bridges Inch worm burpees Hollow body rocks High knees side to side 20-30 Lunge Strength AMRAP 10/10 Clean to Reverse Lunge 10 Squat to Deadlift 10/10 Bulgarian split squat 30-45 WOD Ascending AMRAP starting at 3 3 Swing Squats 3/3 Single Arm swings 3 Burpees 3/3 Foot elevated S.L. Glute Bridge 3 Squat Jacks THURSDAY christa 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 10-14-18-22 Pike pushup Reverse plank leg lift Squat jacks 20-30 Vertical Press Strength Turkish Get Up w/ Press http://www.youtube.com/watch?v=2vWKMuDH528 Link doesn't show the press, but you guys get the point:)No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. 3 rounds 1 Turkish Get Up w/ Press R 10 Sit UP 1 Turkish Get Up w/ Press L 10 Bird dogs oe beast bird dogs 30-45 WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) OA rack squat w/ KB (R) OA Snatch (L) OA rack squat w/ KB (L) FRIDAY Tricia 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up 3-4 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters 20-30 Core Strength 40on/10off for 3 Rounds V-Up to R/L Side V-Up Leg lift and stomp R/L Circle crunch 30-45 WOD 5min AMRAP 5/5 Windmill 10 KB Swings 5/5 Windshield Wipers 1min Rest 5min AMRAP 5/5 Weighted Dead Bugs 5/5 Alt. Snatches 5 Spinal Rock Burpee 1min Rest 5min AMRAP 10 Hollow Body Rocks 5 KB Sit Ups 10 Jump Squat SATURDAY christa 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 50 Bicycle 40 leg scissors 30 Jumping jacks 20 touch jumps 10 burpee mtn climber (no pushup) 20-30 Lift Strength 10 MIN EMOM Odd Min: 10 Goblet squat or jump squat & static squat hold rest of min Even Min: 4/4 single leg squat (can use a chair for depth) 30-45 WOD 15 Minute ASCENDING AMRAP: 1,2,3... Plank up/down (reps are each side) 1,2,3… Reverse burpee to handstand or no handstand or hollow body rocks 1,2,3... Jump Squat (or goblet squat) 5,10,15... Burpee long jump
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