Monday
Skill/Strength:
Every 1 min for 10 mins: Sandbag Clean
2 Sandbag Cleans, pick load
RX/Intermediate/Masters
FT: Calories, Air Bikes
For time:
300 Calories, Air Bikes
Beginner
For time:
200 Calories, Air Bikes
Workout Notes:
One partner bikes while the other holds an object on the front side of the body.
Switch as needed; the partner on the bike may only work once the object is off the ground.
Tuesday
Rx
For time:
2 ring muscle-ups
2 back squats (155/225 lb)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Score: Total time
Intermediate
For time:
1 ring muscle-up
2 back squats (105/155 lb)
2 ring muscle-ups
4 back squats
3 ring muscle-ups
6 back squats
4 ring muscle-ups
8 back squats
3 ring muscle-ups
6 back squats
2 ring muscle-ups
4 back squats
1 ring muscle-up
2 back squats
Score: Total time
Beginner
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats (45/65 lb)
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats
Score: Total time
Wednesday
Rx
5 x 3:00 rounds for reps:
15/20-cal row
20 alternating hang DB snatches (35/50 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Intermediate
5 x 3:00 rounds for reps:
12/15-cal row
20 alternating hang DB snatches (20/35 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Beginner
5 x 3:00 rounds for reps:
8/12-cal row
20 alternating hang DB snatches (15/20 lb)
Max burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Skill Work
Tabata Hollow Hold
Thursday
Rx
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in).
– Pick up wherever you left off before each set of box jumps.
Intermediate
AMRAP 12:
18 double-unders
9 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in).
– Pick up wherever you left off before each set of box jumps.
Beginner
AMRAP 12:
24 single-unders
8 hanging leg raises
– Every 2:00, starting at :00, stop and perform 8 box jumps (12/20 in).
– Pick up wherever you left off before each set of box jumps.
Friday
Rx
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 295/220 lbs
Dumbbell Bench Press, 70/50 lbs
Clean, 145/105 lbs
Intermediate
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Dumbbell Bench Press, 50/35 lbs
Clean, 115/85 lbs
Beginner
8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 95/65 lbs
Dumbbell Bench Press, 35/20 lbs
Clean, 45/35 lbs
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