Monday
Skill Work
Pre-workout
EMOM 8:
1 squat snatch
Rx
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)
Score: Total time
Intermediate
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)
Score: Total time
Beginner
For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)
Score: Total time
Tuesday
Skill Work
AMRAP 8min
Handstand Walk/Handstand Hold
Rx
AMRAP 20:
20 Machine CaloriesHandstand Walk, 15 ft
Intermediate
AMRAP 20:
20 Machine CaloriesHandstand Walk, 5 ft
Beginner
AMRAP 20:
10 Machine Calories
10 Air Squats
10 Pike Handstand Shoulder Taps
Wednesday
Rx
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.
Score: Total time
Intermediate
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.
Score: Total time
Beginner
5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.
Thursday
Rx
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
Intermediate
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.
Beginner
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.
Skill Work
Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups
Friday
Skill Work
8 Toes-to-bars
Every 1 min for 10 mins
8 V-ups
Every 1 min for 10 mins
Rx
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.
Score: Total time
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