Workout of the Day

for time w/partner : 35-min cap

• 100 cal row
• 300 ft walking lunge
• 100 alternating arm db snatch
• 80 burpees
• 100 db alternating arm db snatch
• 300 ft walking lunge step
• 100 cal row

ascension project week 3 day 5

4 x 3 : clean pulls @ 90% 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)

Murph Prep

“cindy”

20-min amrap

• 5 pull ups
• 10 push ups
• 15 air squats

ascension project week 4 day 2

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

for time (18-min)

• 60/50 cal row
• 50 wall ball
• 400m run
• 30 shoulder to overhead (135/95)

ascension project week 3 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 : 5 x 4 @ 8/10 rpe

Front Squat – 4 x 5 @ 65% (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)

4 rounds w/partner (35-min)

• 800m run
• 40 shoulder to overhead (115/75)
• 20 burpees over bar

Rd 1 alternate 200
Rd 2 800 together
Rd 3 alternate 200
Rd 4 800 together

ascension project week 2 day 5

4 x 3 : clean pulls @ 85% of max clean

3 sets :

• 10 landmine bend over row *close grip
• 10 strict/banded chest to bar/pull ups *pause at top
• 10 staggered stand db rdl
  • try to increase weight from last week

6 rounds (14-min)

• 3 squat cleans (155/105)
• 6 chest to bar
• 9 box jumps (24/20)

3 rounds

3-min amrap/1-min rest between

buy in : 25 cal any machine 

1. max sled push (switch w/partner every 25ft)
2. max devil press
3. max farmers carry
4. max sandbag steps ups

*every round starts with buy in