Workout of the Day

ascension project week 5 day 4

2 rounds

4-min on / 1-min off

• station 1
  • 40/35 cal row
  • 100ft farmers carry
  • max rep burpee broad jump
• station 2
  • 30/25 cal ski
  • 10 devil press
  • max db box step overs
• station 3
  • 200m run
  • 50 ft sled push
  • 50 ft sled pull

ascension project week 5 day 3

• 3 sets : 1 muscle snatch + hang snatch + ohs
• 3 sets : 2 x (1 high pull (mid thigh) + 1 hang snatch (mid thigh)
• 2 sets : 1 liftoff (mid thigh + 1 snatch (mid thigh))
• 2 x 3 : snatch (off floor) catch lower each rep

4 rounds : 2:30 on/:90 off

• 15/12 cal bike *:90 cap
• 12 db hang snatch (50/35)
• max rep wall balls in remaining time

*score is total wall balls

ascension project week 5 day 2

2 sets of each:

• :30-:60 handstand hold
• 15 oh lat raises
• 100ft oh kb/db carry

then complete …..

• 4 x 4 : shoulder press @ 7/10 rpe
• 2 x 8 : pause push press @ top weight from part 1.
  • pause in dip & top lock out

for time (16-min)

• 21-15-9
  • DB push press (50/35)
  • Pull-ups
• 200m after each round

6 rounds : emom

1. 6 devil press (50/35)
2. 12/10 Cal Bike
3. 200m run or 250m row
4. Rest

at min: 25:00

• 2 x 800m run or 1000m row/ski
  • rest 2 min between
• 2 x 400m run or 500m ski/row
  • rest 1 min between

Team Murph

for time w/partner (40-min)

• 1-mile run
• 100 pull ups
• 200 push ups
• 300 air squats
• 1-mile run

run : alternate 200m

alternate full rounds of “cindy”

ascension project week 4 day 5

4 x 3 : clean pulls @ 95% of max clean

3 sets :

• 10 kb gorilla row (10 each arm)
• 10 strict/banded chest to bar/pull ups *pause at top
• 10 db rdl (2 dbs)

12-min amrap

• 120 double unders
• 30 t2b
• 15 power cleans (135/95)

ascension project week 4 day 3

• 3 sets : 4 ohs + 2 snatch balance
• 4 sets : 2 high pull (hip) + 2 hang snatch (mid thigh)
• 3 sets : 1 liftoff (mid thigh) + 1 snatch (mid thigh)
• 2 x 2 : snatch (off floor)

5 rounds : emom

1. 12/10 cal bike (:50 cap)
2. 9 burpees box jump overs
3. 6 power snatch @ 70%
4. rest

ascension project week 4 day 2

3 sets of each:  increase difficulty from last week

• • :30-:60 handstand hold
  • 6 shoulder press (2 second negative)
  • 10 seated alternating arm db press (*one arm stays extended)
  • 15 poliquin lat raise

4 rounds : e5mom

• 40 double unders
• 20 db hang clean & jerk
• 10 burpees over db
• 5 wall walks

*reverse order each round

• odd # : start with double unders
• even # : start with wall walks

ascension project week 4 day 1

2 sets:

• 8 single leg touch down *increase height
• 10 front foot elevated split squat
• 12 kb upright row *pause at top/adjust shoulder pos.

Back Squat : 6 x 3@ 8/10 rpe

Front Squat – 5 x 4 @ 65-70% (off Floor) +5lb from last week

optional conditioning

• 4 x 400m repeats 1:1 rest ratio
• 2 x 800m run (rest 3-min between)
• 10-min bike (100 cal goal)

Nutrition Challenge begins today, welcome emails should be received by end of day.  Kick off call tomorrow 7:30 on Zoom