Mon, May 31, 2021

HAPPY MEMORIAL DAY, remember & honor.

Warm-up
• 300 m Row

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

Strength (Texas Method 5.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
“Murph” For time:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear a vest if you have one.

Note: this is a lot to take on in one session. If Strength is your priority, stick to the Texas Method program and scale Conditioning to half-Murph or save for another day. If Conditioning is your priority, skip or scale Strength and go full Murph. If both are a priority, do your best.

Sat, May 29, 2021

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW

3 rounds
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:
• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

Conditioning
For time:
• 20 Toes-to-bar
• 10 Squat Cleans 135/85#
• 20 Toes-to-bar
• 8 Squat Cleans 165/105#
• 20 Toes-to-bar
• 6 Squat Cleans 185/115#
• 20 Toes-to-bar
• 4 Squat Cleans 205/135#
• 20 Toes-to-bar
• 2 Squat Cleans 225/145#

Fri, May 28, 2021

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength (Texas Method 4.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
4 rounds for max reps:
• 2 min: Burpee Box Jump Overs 24/20”
• 
1 min: Overhead Plate Lunges 45/35#

For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed.

Wed, May 26, 2021

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 4.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 3.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 3 sets of 10 reps

Conditioning
21-15-9 reps for time:
Row calories
• Dumbbell Hang Squat Cleans 2×45/35#
• Handstand Push-ups

Tue, May 25, 2021

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:
• 5 Clean & Jerks

Every 2 min for 10 min (5 rounds), perform 5 clean & jerks. Start light. Work up to finish heavy.

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
10 min AMRAP:
• 3 Power Snatches 115/75#
• 30 Double Unders

Mon, May 24, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 4.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 3.3

Bench Press
• 5 sets of 5 reps at 90% of 5RM 2.3

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
5 rounds for time:
• 2 Bar Muscle Ups
• 4 Chest-to-bar Pull-ups
• 6 Pull-ups
• 8 Bear Complex Reps 95/65#

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Sat, May 22, 2021

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
20-18-16-14-12-10-8-6-4-2 reps for time:
• Devils Press 30/20#
• Dumbbell Walking Lunges 30/20#

For both Devils Press and Walking Lunges, use 2 dumbbells each weighing 30# for men and 20# for women.

Fri, May 21, 2021

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 3.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
12 min AMRAP:
• 12 Box Jump Overs 24/20”
• 12 Wall Balls 20/14#
• 12 Toes-to-bar

Wed, May 19, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (Texas Method 3.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 3.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM 2.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 AbMat Sit-ups w/ Plate 25/15#

Tue, May 18, 2021

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
3-Position Snatch (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning
For time:
• 500 m Row

Then, 10-8-6-4-2 reps:
Clusters 135/95#
Strict Pull-ups

Then:
• 500 m Row