Monday
RX
Complete as many rounds as possible in 20 mins of:
15 Wall Balls, 20/14 lbs, 11/10 ft
10/7 Row Calories
5 Deadlifts, 185/125 lbs
Intermediate
Complete as many rounds as possible in 20 mins of:
12 Wall Balls, 20/14 lbs, 10/9 ft
10/7 Row Calories
5 Deadlifts, 155/105 lbs
Beginner
Complete as many rounds as possible in 20 mins of:
10 Wall Balls, 14/10 lbs, pick height
7/5 Row Calories
5 Deadlifts, 95/65 lbs
Tuesday
Hero Benchmark "JT"
RX
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Intermediate
15-12-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
Beginner
15-12-9 reps, for time of:
Pike Push-up
Box Dip
Knee Push-up
Masters 55+
21-15-9 reps, for time of:
Dumbbell Push Press, 35/20 lbs
Ring Dip
Push-up
Skill Work
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals
Wednesday
Skill/Strength
3 Clean & Jerks, pick load
Every 1 min for 7 mins.
RX
15-12-9-6 reps, for time of:
Power Clean, 155/105 lbs
Toes-to-bar
Push Jerk, 155/105 lbs
Box Jump, 24/20 in
Intermediate
15-12-9-6 reps, for time of:
Power Clean, 95/65 lbs
Toes-to-bar
Push Jerk, 95/65 lbs
Box Jump, 24/20 in
Beginner
12-9-6 reps, for time of:
Power Clean, 45/35 lbs
Hanging Knee Raise
Push Jerk, 45/35 lbs
Box Step Up, 24/20 in
Thursday
Strength:
Back Squat : 7 @ 60%, 7 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 75%, 5 @ 75%
RX
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Pistol
Toes-to-bar
Intermediate
1-1-2-2-3-3-4-4-5-5 reps, for time of:
Pistol
Toes-to-bar
Beginner
1-1-2-2-3-3-4-4-5-5 reps, for time of:
Weighted Reverse Lunge, pick load
Toes To Target
Friday
Skill Work
Every 1 min for 10 mins, alternating between:
2 Turkish Get-up, Left Arms
2 Turkish Get-up, Right Arms
RX
5 rounds for time of:
50 Unbroken Double Unders
6 Bar Muscle-ups
Intermediate
5 rounds for time of:
50 Double Unders
3 Bar Muscle-ups
Beginner
5 rounds for time of:
25 Crossover Single Unders
3 Pull-ups
3 Diamond Push-ups
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