Monday
Rx
For load:
Deadlift
10-10-7-7-3-3-3
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post workout accessory
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest
Tuesday
Skill Work
Pre-workout skill
5 sets:
:20 handstand shoulder taps
:40 rest
– Choose from freestanding, heels against the wall, or toes against the wall.
Rx
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.
Intermediate
AMRAP 20 with a partner:
400-m run
20 handstand shoulder taps
80 walking lunges
– Run together.
– Split the handstand shoulder taps evenly (10 reps each)
– Share the lunges as desired.
Beginner
AMRAP 20 with a partner:
400-m run
Bear crawl (50 ft)
60 walking lunges
– Run together.
– Split the bear crawl evenly (25 ft each).
– Share the lunges as desired.
Wednesday
Rx
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
Intermediate
AMRAP 15:
3-6-9-12…
Pull-ups
– Row 12/15 calories after each round.
Beginner
AMRAP 15:
3-6-9-12…
Ring rows
– Row 7/10 calories after each round.
Skill Work
Post-workout accessory
3 sets:
15 DB bench presses or floor presses
25 banded pull-aparts
Thursday
Rx
5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
Intermediate
5 rounds for time:
:30 tuck hold
10/13-cal air bike
10 DB burpees (20/35 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
Beginner
5 rounds for time:
:30 seated leg raise hold
7/10-cal air bike
10 DB burpees (10/15 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
Friday
Benchmark
"Nasty Girls"
Rx
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
Score: Total time
Intermediate
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
Score: Total time
Beginner
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
Score: Total time
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