Monday
Rx
3 rounds for time:
20 DB box step-ups (35/50 lb) (20/20 in)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
Score: Total time
Intermediate
3 rounds for time:
20 DB box step-ups (20/35 lb) (20/20 in)
400-m run
– Use two dumbbells.
Score: Total time
Beginner
3 rounds for time:
20 box step-ups, unloaded (12/18 in)
200-m run
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.
Tuesday
Rx
For total reps:
AMRAP 2:
Max-reps deadlifts (155/225 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (24/30 in)
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps deadlifts (155/225 lb)
– No rest between AMRAPs.
Intermediate
For total reps:
AMRAP 2:
Max-reps deadlifts (135/185 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (20/24 in)
13 hand-release push-ups
15-cal bike
AMRAP 2:
Max-reps deadlifts (135/185 lb)
– No rest between AMRAPs.
Beginner
For total reps:
AMRAP 2:
Max-reps deadlifts (55/75 lb)
AMRAP 19:
4 foot-assisted pull-ups
6 box jumps (6/12 in)
8 hand-elevated push-ups
12-cal bike
:45 rest
AMRAP 2:
Max-reps deadlifts (55/75 lb lb)
– No rest between AMRAPs.
Wednesday
Skill Work
Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
Rx
21-15-9 reps for time of:
Cal row
Thrusters (65/95 lb)
Score: Total time
Intermediate
21-15-9 reps for time of:
Cal row
Thrusters (55/75 lb)
Score: Total time
Beginner
15-10-5 reps for time of:
Cal row
Thrusters (35/45 lb)
Score: Total time
Thursday
Rx
For load:
Power clean
3-3-2-2-1-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Power clean
3-3-3-3-3-3-3
Score: Load
Skill Work
Post-workout finisher
On a 5:00 clock for distance with a partner:
KB farmers carry (53/70 lbs)
– Partners switch off every 50 ft.
Friday
Rx
AMRAP 14:
Handstand walk (50 ft)
10 knees-to-elbows
10 KB swings (53/70 lb)
Handstand walk (50 ft)
20 knees-to-elbows
20 KB swings
Intermediate
AMRAP 14:
Handstand walk, 5 attempts to get 50 ft
5 knees-to-elbows
10 KB swings (35/53 lb)
Handstand walk, 5 attempts to get 50 ft
5 knees-to-elbows
20 KB swings
Beginner
AMRAP 14:
High hips bear crawl (30 ft)
5 seated tucks
5 Russian KB swings (18/26 lb)
High hips bear crawl (30 ft)
10 tuck-ups
10 Russian KB swings
Skill Work
Post-workout skill
3 rounds:
:30 ring support hold
– Perform one of today’s cool-down stretches between each round.
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