Monday
Rx
3 rounds for time:
22/30-cal Echo bike
30 KB snatches (53/70 lb)
30 burpees
Score: Total time
Intermediate
3 rounds for time:
17/25-cal Echo bike
30 KB snatches (35/53 lb)
25 burpees
Score: Total time
Beginner
3 rounds for time:
12/15-cal Echo bike
15 DB snatches (15/25 lb)
15 burpees
Score: Total time
Skill Work
Post-workout accessory
Every 1 min for 9 mins, alternating between:
20 Hollow Rocks
15 Side Plank Dips
15 Side Plank Dips
Tuesday
RX
In 20 mins do:
200 Double Unders
then in the remaining time,
AMRAP of:
16 Dumbbell Bench Press, 70/50 lbs
18 Chest-to-bar Pull-ups
Partner Run, 200 m
Intermediate
In 20 mins do:
120 Double Unders
then in the remaining time, AMRAP of:
16 Dumbbell Bench Press, 50/35 lbs
18 Pull-ups
Partner Run, 200 m
Beginner
In 20 mins do:
120 Single Unders
then in the remaining time, AMRAP of:
16 Dumbbell Bench Press, 35/25 lbs
18 Ring Rows
Partner Run, 100 m
Wednesday
Rx
For load:
Back squat
5-5-5-5-5
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout finisher
AMRAP 1:
Max-reps back squat
– Use 80% of today’s heaviest set for 5 reps.
– Bar stays on the athlete’s back for the full minute.
Thursday
Skill
Every 1 min for 10 mins: Clean & Jerks
1 Clean & Jerk
RX
For time:
3 rounds of:
20 Box Jump Overs, 24/20 in
20 Hand Release Push-ups
16 Clean & Jerks, 135/95 lbs
-- then --
Rest 3 mins
-- then --
2 rounds of:
20 Box Jump Overs, 24/20 in
20 Hand Release Push-ups
16 Clean & Jerks, 185/125 lbs
-- then --
Rest 3 mins
-- then --
20 Box Jump Overs, 24/20 in
20 Hand Release Push-ups
16 Clean & Jerks, 225/145 lbs
Intermediate
For time:
3 rounds of:
16 Box Jump Overs, 24/20 in
16 Push-ups
16 Clean & Jerks, 95/65 lbs
-- then --
Rest 3 mins
-- then --
2 rounds of:
16 Box Jump Overs, 24/20 in
16 Push-ups
16 Clean & Jerks, 135/85 lbs
-- then --
Rest 3 mins
-- then --
16 Box Jump Overs, 24/20 in
16 Push-ups
16 Clean & Jerks, 155/105 lbs
Beginner
For time:
3 rounds of:
16 Box Step Overs, 20 in
16 Hand Release Knee Push-ups
16 Clean & Jerks, 45/35 lbs
-- then --
Rest 3 mins
-- then --
2 rounds of:
16 Box Step Overs, 20 in
16 Hand Release Knee Push-ups
16 Clean & Jerks, 65/45 lbs
-- then --
Rest 3 mins
-- then --
16 Box Step Overs, 20 in
16 Hand Release Knee Push-ups
16 Clean & Jerks, 85/55 lbs
Friday
Rx
5 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups
Score: Total time
Intermediate
4 rounds for time:
800-m run
50 air squats
15 GHD sit-ups to parallel or 30 AbMat sit-ups
Score: Total time
Beginner
3 rounds for time:
400-m run
20 air squats
15 AbMat sit-ups
Score: Total time
.png)
