Workout of the Day

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

3 rounds w/partner

• 160 double unders
• 80 wall ball
• 40 t2b
• 20 power cleans (155/105)

ascension project week 3 day 3

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

10-min amrap

• 30 double unders
• 3 power snatch (135/95)