Monday
Skill/Strength
1x [ 1 Power Snatch + 2 Overhead Squats ], pick load
Every 2 mins for 8 mins.
Rx
3 rounds for time of:
Echo Bike, 2500 m
15 Overhead Squats, 155/105 lbs
Intermediate
3 rounds for time of:
Echo Bike, 1900 m
15 Overhead Squats, 105/75 lbs
Beginner
3 rounds for time of:
Echo Bike, 1300 m
10 Overhead Squats, 45/35 lbs
Tuesday
Skill/Strength
Rx
50-40-30-20-10
Double Unders
Abmat Sit Ups
10-8-6-4-2
Strict Pull Up
Intermediate
50-40-30-20-10
Double Unders
Abmat Sit Ups
5-4-3-2-1
Strict Pull Up
Beginner
30 Single Unders
30 Feet Anchored Sit-ups
5 Banded Strict Pull-ups
20 Single Unders
20 Feet Anchored Sit-ups
5 Banded Strict Pull-ups
10 Single Unders
10 Feet Anchored Sit-ups
Wednesday
Rx/Intermediate/Beginnger
Power Clean
3-3-3-3-3
Thursday
Rx
Every 4 mins for 20 mins do:
30/25 Row Calories
20 Wall Balls, 20/14 lbs, 11/10 ft
5 Wall Walks
Intermediate
Every 4 mins for 20 mins do:
22/18 Row Calories
15 Wall Balls
3 Wall Walks
Beginner
Every 4 mins for 20 mins do:
16/12 Row Calories
12 Wall Balls
3 Modified Wall Walks
Friday
Skill/Strength
Tabata Strict Press, 45/35 lbs
The Tabata interval is 20 secs of work followed
by 20 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Rx
5 rounds for time of:
15 Dumbbell Deadlifts
10 Burpee Over Dumbbells
5 Bar Muscle-ups
Intermediate
5 rounds for time of:
15 Dumbbell Deadlifts, 50/35 lbs
10 Burpee Over Dumbbells
8 Chest-to-bar Pull-ups
Beginner
5 rounds for time of:
15 Dumbbell Deadlifts, 50/35 lbs
6 Burpee Over Dumbbells
8 Ring Rows
.png)
