Semi Strict & Murph Prep Week 2

Monday

Cindy is running
5 Pull Ups
10 Push Ups
15 Air Squat
400m Run

Aim
Murph Prep

Mobility
Samson Stretch
Seal Stretch

Tuesday

Metcon
Toes To Bar Strength Work
Hollow Hold Lat Pull Down
Bench Toes To Bar
L Sit Tap Over The Kettlebell

Conditioning
4 Strict Toes To Bar
8 Box Jump Overs
12 Kettlebell Snatches

Aim
Strength

Mobility
Straddle Stretch

Wednesday

Metcon
Cinnamon
2 min on 1 min off
2 Wall Walks
15 Double Crossovers
Amrap Wall Balls 20/14lb

Aim
Coordination

Mobility
Calf Stretch
Couch Stretch

Thursday

Metcon
What was he thinking!
20 Cal Ski
20 Power Snatches 43/29kg
30 Cal Row
30 Power Cleans 52/36kg
40 Cal Bike
40 Deadlifts 61/43kg

Aim
Barbell Cycling

Mobility
Bretzel Stretch
Scorpion Stretch

Friday

Metcon
Hola, que tal?
10 Rounds of:
10 Dumbbell Push Press 22.5/15kg
10 Goblet Reverse Lunges 22.5/15kg
5 Cal Air Bike
10 Dumbbell Bench Press 22.5/15kg
10 Box Step Ups 22.5/15kg

Aim
Shoulder Endurance

Mobility
Banana Stretch
Standing Couch Stretch

Saturday

Skill
Skin The Cat

Metcon
Ring Muscle Up Strength Work
10-20s False Grip Hang Holds
1-2 Full or Seated False Grip Below Chest Pull
2-4 Very Deep Ring Dips + Negative Down Toe Support Or Not

Conditioning
1 Strict Ring Muscle Ups
5 Shuttle Runs
10 Sit ups

Aim
Strength

Mobility
Pec Stretch
Lat Stretch