Monday
Skill Work
Pre-workout strength
5 sets for load:
1 clean-grip deadlift
1 clean pull
1 squat clean
– Rest 2:00 between sets.
– Find a heavy set for today.
Rx
For time:
50 pull-ups
50 hang squat cleans (65/95 lb)
50-cal row
Score: Total time
Intermediate
For time:
30 pull-ups
50 hang squat cleans (55/75 lb)
50-cal row
Score: Total time
Beginner
For time:
30 jumping pull-ups
30 hang squat cleans (35/45 lb)
30-cal row
Score: Total time
Tuesday
Rx
For time:
21 Dumbbell Bench Press, 50/35 lbs
30 Unbroken Double Unders
18 Dumbbell Bench Press, 50/35 lbs
35 Unbroken Double Unders
15 Dumbbell Bench Press, 50/35 lbs
40 Unbroken Double Unders
12 Dumbbell Bench Press, 50/35 lbs
45 Unbroken Double Unders
9 Dumbbell Bench Press, 50/35 lbs
50 Unbroken Double Unders
Intermediate
For time:
21 Dumbbell Bench Press, 35/20 lbs
30 Double Unders
18 Dumbbell Bench Press, 35/20 lbs
35 Double Unders
15 Dumbbell Bench Press, 35/20 lbs
40 Double Unders
12 Dumbbell Bench Press, 35/20 lbs
45 Double Unders
9 Dumbbell Bench Press, 35/20 lbs
50 Double Unders
Beginner
18-15-12-9 reps, for time of:
Dumbbell Bench Press, 20/15 lbs
Penguin Jump
Skill Work
2 rounds for quality of:
Single Arm Dumbbell Overhead Carry, pick load, 100 ft
Dumbbell Suitcase Carry, pick load, 100 ft
Single Arm Dumbbell Overhead Carry, pick load, 100 ft
Dumbbell Suitcase Carry, pick load, 100 ft
Wednesday
Rx
AMRAP 20:
25 wall-ball shots (14/20 lb) (9/10 ft)
10/15-cal Echo bike
5 wall walks
Intermediate
AMRAP 20:
25 wall-ball shots (10/14 lb) (9/10 ft)
10/15-cal Echo bike
3 wall walks
Beginner
Every 5:00 for 4 sets:
15 wall-ball shots (6/10 lb) (8/9 ft)
7/10-cal Echo bike
5 inch worms + a push-up from the knees
– Rest with the remaining time in the interval.
Skill Work
Post-workout strength
Accumulate:
20-30 weighted pull-ups
Thursday
Rx
For load:
Split jerk
1-1-1-1-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
Split jerk
3-3-3-3-3-3-3
Score: Load
Skill Work
Post-workout accessory
3 sets:
10 Bulgarian split squats/leg
– Add load as desired.
Friday
Rx
For time:
:30 L-sit hold
20 deadlifts (225/315 lb)
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold
Score: Total time
Intermediate
For time:
:30 L-sit hold, one leg bent
20 deadlifts (155/225 lb)
:30 L-sit hold, one leg bent
40 bar-facing burpees
:30 L-sit hold, one leg bent
20 deadlifts
:30 L-sit hold, one leg bent
Score: Total time
Beginner
For time:
:30 plank hold
20 deadlifts (55/75 lb)
:30 plank hold
20 burpees
:30 plank hold
20 deadlifts
:30 plank hold
Score: Total time
Skill Work
Post-workout skill
3 sets each for distance:
3 broad jumps
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