Monday
Rx
For time:
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
– Partition the pull-up and deadlift reps any way.
Score: Total time
Intermediate
For time:
800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run
– Partition the pull-up and deadlift reps any way.
Score: Total time
Beginner
3 rounds for time:
200-m run
20 jumping pull-ups
20 deadlifts (35/45 lb)
200-m run
Score: Total time
Tuesday
Rx
AMRAP 15:
3 wall walks
15 burpees
60 double-unders
Intermediate
AMRAP 15:
2 wall walks
15 burpees
40 double-unders
Beginner
3 rounds:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders
– Rest 1:00 between rounds.
Skill Work
Post-workout accessory
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest
Wednesday
Rx
For load:
Front squat
3-3-3-3-3
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout mini test
AMRAP 1:
Front squats
– Use ~65% of today’s heaviest lift.
Thursday
Kelly
Benchmark
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)
Score: Total time
Intermediate
4 rounds for time:
400-m run
20 box jumps (20/24 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
Score: Total time
Beginner
4 rounds for time:
200-m run
20 box jumps (12/12 in)
20 wall-ball shots (6/10 lb) (8/9 ft)
Friday
Skill Work
Pre-workout skill work
EMOM 8:
Toes-to-bar drills
Rx
27-21-15-9 reps for time:
Hang power cleans (65/95 lb)
Toes-to-bars
Score: Total time
Intermediate
For time:
27-21-15-9
Hang power cleans (45/65 lb)
21-15-9-9
Toes-to-bars
Score: Total time
Beginner
21-15-9 reps for time:
Hang power cleans (35/45 lb)
Hanging leg raises
Score: Total time
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