Monday
Benchmark Day
Strict Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest 1 min between sets.
Rx
For time:
2,000-m row
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
Same as Rx’d
Tuesday
Strength
5x [ 1 Clean & Jerk + 2 Front Squats ], pick load
Every 1:30 for 9 mins.
Rx
8 rounds, 1 min each, for max reps of:
8 Burpee Over Bars
max reps in remaining time Clean & Jerks, 115/75 lbs
Rest 3 mins
Intermediate
8 rounds, 1 min each, for max reps of:
6 Burpee Over Bars
max reps in remaining time Clean & Jerks, 95/65 lbs
Rest 3 mins
Beginner
8 rounds for reps:
On a 4:00 clock:
5 Burpees
6 Clean & Jerks, 45/35 lbs
Wednesday
Skill Work
Pre-workout build-up
Every 4:00 x 4 sets:
8 overhead squats
– Build to starting load.
Rx
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (55/75 lb)
30 deficit push-ups (2/4 in)
Score: Load
Intermediate
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (45/65 lb)
30 deficit push-ups (1/2 in)
Score: Load
Beginner
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
20 overhead squats (15/35 lb)
15 push-ups from the knees
Score: Load
Thursday
Partner WOD
Rx
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap.
– Share the work as desired.
Score: Total time
Intermediate
For time with a partner:
80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal air bike
– 30:00 time cap.
– Share the work as desired.
Score: Total time
Beginner
For time with a partner:
50-cal air bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal air bike
– 30:00 time cap.
– Share the work as desired.
Score: Total time
Friday
Rx
For time:
100 double-unders
60 DB deadlifts (50/70 lb)
100 double-unders
45 DB hang power cleans (50/70 lb)
100 double-unders
30 DB push jerks (50/70 lb)
– Use two dumbbells.
Score: Total time
Intermediate
For time:
70 double-unders
60 DB deadlifts (35/50 lb)
70 double-unders
45 DB hang power cleans (35/50 lb)
70 double-unders
30 DB push jerks (35/50 lb)
– Use two dumbbells.
Score: Total time
Beginner
For time:
60 single-unders
30 DB deadlifts (10/20 lb)
60 single-unders
25 DB hang power cleans (10/20 lb)
60 single-unders
20 DB push jerks (10/20 lb)
– Use two dumbbells.
Score: Total time
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