Programming Week of April 13-17, 2026

Monday

Skill/Strength

2x [ 1 Sandbag Clean + 2 Sandbag Squats ], pick load
Every 1 min for 9 mins.

Rx

For load:
Hang squat clean
2-2-2-2-2-2-2

Score: Load

Intermediate

Same as Rx’d

Score: Load

Beginner

Same as Rx’d

Score: Load

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Tuesday

Rx

10 rounds for time:
2 rope climbs (15/15 ft)
10 V-ups
25 double-unders

Score: Total time

Intermediate

10 rounds for time:
1 rope climb or attempt
15 Abmat Sit ups
15 Double Unders

Score: Total time

Beginner

7 rounds for time:
2 lying pull-to-stands
10 AbMat sit-ups
15 penguin taps

Wednesday

Skill Work

Pre-workout strength
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.

Rx

For time:
15 power snatches (75/115 lb)
24/30-cal bike
15 power snatches

Score: Total time

Intermediate

For time:
15 power snatches (55/75 lb)
24/30-cal bike
15 power snatches

Score: Total time

Beginner

For time:
12 power snatches (35/45 lb)
18/24-cal bike
12 power snatches

Score: Total time

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Thursday

Rx

AMRAP 14:
400/500-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold

Intermediate

AMRAP 14:
400/500-m row
10 KB goblet squats (35/53 lb)
:30 tuck L-sit hold

Beginner

AMRAP 14:
250/350-m row
10 KB goblet squats (10/20 lb)
:20 seated tuck hold

Skill Work

Each for time:

Row: 5x 100 m

Rest as needed between efforts.

Friday

Rx

1-3-5-7-9-11-13-15 reps for time of:
DB push presses (20/35 lb)
DB front squats
DB thrusters
– Use two dumbbells.

Score: Total time

Intermediate

1-3-5-7-9-11-13-15 reps for time of:
DB push presses (15/25 lb)
DB front squats
DB thrusters
– Use two dumbbells.

Score: Total time

Beginner

1-3-7-11-15 reps for time of:
DB push presses (10/15 lb)
DB front squats
DB thrusters
– Use two dumbbells.

Score: Total time

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