The weather is getting nicer out and it’s been amazing to feel the sun on our faces again! Tanner joined me Sunday morning for a track workout — it felt so good to be outside and put in some work! Murph Prep continues on Monday. 🙂 Even if you don’t plan on doing Murph (our Memorial Day workout), these bodyweight workouts are an amazing pathway toward improving your overall fitness. Calisthenics (or bodyweight training such as push-ups, pull-ups and air squats) offer comprehensive health benefits including improved functional strength, increased muscle endurance, enhanced flexibility, and better posture. It is highly adaptable for all fitness levels!
I was reading parts of this week’s coaches notes and found some great information in regards to planning out your workouts for the week. The goal is to be as consistent as possible with your attendance, but not bury yourself by going too hard every day and becoming overly fatigued. What we do inside the gym should never affect our daily lives outside the gym in a negative or restrictive way. We’re here to ENHANCE our day-to-day lives. 🙂
For athletes who work out 5–7x/week, we recommend 1–2 clear “just move” days with Liberty/Independence or reduced volume — good options for this week are Wednesday at a controlled effort, or Friday with scaled row/DU volume. Pick 2–3 focus days (e.g., heavy barbell days like Monday’s back squat or Thursday’s cleans, gymnastics/skill days like Wednesday’s Ab challenge, or the long partner grinder Saturday to really push, and keep the rest at conversational pace so you can handle the full week without getting buried).
Let’s take a look at this week’s workouts …
This week is classic volume with a clear tilt toward engine, squatting and shoulder stamina. Monday pairs back squat 5×3 with a long 10-round run + Cindy piece that piles up pulling, pushing and air squat volume. Tuesday shifts to upper pulling and pressing density with a pull-up/tuck EMOM into a 10:00 AMRAP of push press and box jumps. Wednesday spikes midline and engine with the 100 TTB AB challenge straight into repeated bike–burpee-to-bar–lunge AMRAPs. Thursday moves to squat clean + hang squat clean work into a nasty wall ball–power clean–wall ball sandwich. Friday continues barbell and engine focus with power snatch 8×2 into a big row/DU ladder. Saturday hits a partner grinder — runs plus MU/PU, snatch, and clean and jerk cycling.
**This Week’s Workouts:**
**Monday
Back squat and run/pull-ups/push-ups/air squats
**Tuesday
Rope climb skill work and push press/box jumps
**Wednesday
100 TTB for time and bike/burpee to bar/lunges
**Thursday
Squat clean + hang squat clean and wall balls/power cleans
**Friday
Power snatch and row/DUs
**Saturday
Partner workout! Run/muscle ups/snatches/clean and jerks
