TEAM COYOTE, WK 1

MONDAY - MURPH - 35:44 PR

Tuesday

Warmup
12 min EMOM
min 1-Row 200/150m
min 2-60′ HS walk (30 down/30 back)
min 3-Ski 200/150m
min 4-2 legless rope climbs

Oly (perfect technique)
Snatch-3 pos snatch-4 sets-70-75% - 175#
Jerk-4×3-70-75% - 205#
Clean-3 pos power clean-4 sets-70-75% - 200#
Clean pulls-3×3-100% - 300#
Snatch balance-3×3-moderate - 

Strength (use 90% of your 1RM to calculate percentages)
Back squat-70%x5, 80%x5, 90%-5×5 - 270, 310, 340
Shoulder press-70%x5, 80%x5, 90%x5, 70%xAMRAP - 100, 120, 130, 110 x 10
Face pulls-100
Weighted pullups-3×8

Gymnastics holds (wear vest if possible)
5 sec on, 5 off, 10 on, 10 off…until failure
Ring support - :15/:25
Deep ring support - :12/:20
Bar hang -:27-:40

30 min mobility

Wednesday

Warmup
12 min EMOM
Min 1-15/10 cal bike
Min 2-15 CTB
Min 3-10 bar facing burpees
Min 4-15 strict hspu (or stop at 30 sec)

Gymnastics max
1 max set ttb

CrossFit workout/conditioning
4 rounds for time - 14:02, 70#
Row 500m
15 box jump overs (24/20)
10 DB OH squats (80/55) (rounds 1 and 3 with right arm and 2 and 4 with left arm)
Rest 2 mins

Accessory work (moderate weight)
Rear elevated split squat (dbs)-2×8/leg - 50 # DB's
PVC pipe+red bands lat pulldown-100 reps
Single leg reverse hyper-2×15/leg
DB curls-2×15/arm

30 min mobility

Thursday

Track
4x800m-5k pace, rest 2 mins between - 3:45, 3:30, 3:30, 3:30
30 min row or bike-HR 130-150
30 min mobility

Friday

Warmup
12 min EMOM
min 1-Run 200m
min 2-7 ring muscle ups (or stop at 30 sec)
min 3-20 wall balls (30/20)
min 4-20 kipping hspu (or stop at 30 sec)

Oly
Snatch-4×3-70-75% - 175#
Snatch pulls-3×3-100%
Push jerk+split jerk-4 sets-70-75% - 205#
Clean-4×3-70-75% - 225#
OHS-3×3-moderate - 175#

Strength
Deadlift-70%x5, 80%x5, 90%-3×5 - 325, 375, 425
Close grip bench press-70%x5, 80%x5, 90%-4×5, 165, 195, 225 x 5,5,3,3
Front squat-3×5-80%
Weighted dips-3×8

Gymnastics holds-wear vest
5 sec on, 5 off, 10 on, 10 off…until failure
HS hold
L-sit hold
False grip hold

Saturday

Warmup
12 min EMOM
min 1-15/10 cal bike
min 2-15 ttb (or stop at 30 sec)
min 3-8 burpee box jump overs
min 4-2 rope climbs

Gymnastics max set
1 max set bar muscle ups

CrossFit/conditioning
3 rounds for time - 15:31
Run 400m
10 power cleans (225/155) or (185/125)
10 ring muscle ups

Accessory work -
100 walking lunges (with vest)
Single arm db high pull-2×8/arm, 35
Bent over row-2×8/arm, 70
400m farmers carry - 70's
2×1 min weighted plank, rest 1 min 55#