Monday
Rx
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Intermediate
5 x 2:00 rounds:
6 shuttle runs
Max jumping bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Beginner
5 x 2:00 rounds:
4 shuttle runs
Max jumping chest-to-bar pull-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Skill Work
Post-workout
Accumulate:
3:00 hanging L-sit
Tuesday
Skill Work
Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.
Rx
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
Score: Total time
Intermediate
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups
Score: Total time
Beginner
8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups
Score: Total time
Wednesday
Rx
AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
20-cal bike
30 alternating DB hang snatches
Intermediate
AMRAP 15:
100-m single-DB suitcase carry (20/35 lb)
15-cal bike
30 alternating DB hang snatches
Beginner
AMRAP 15:
100-m single-DB suitcase carry (10/15 lb)
10-cal bike
20 alternating DB hang snatches
Skill Work
Post-workout
Tabata Crab Toe Touch
Tabata Side Plank Reach
Tabata Side Plank Reach
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 12 intervals.
Tabata score is the total reps performed in all of the intervals.
Thursday
Heavy Day
Rx/Intermediate/Beginner
For load:
8-8-8-8-8
Front squat
Friday
Skill Work
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
Rx
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)
Score: Total time
Intermediate
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)
Score: Total time
Beginner
12-9-6-3 reps for time:
Power cleans (35/45 lb)
Push jerks
Box step-ups (12/12 in)
Score: Total time
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