Programming Week of August 11-15, 2025

Monday
‍

RX

3 rounds for time of:
Run, 400 m
21 Wall Balls, 30/20 lbs
12 Power Cleans, 155/105 lbs

Intermediate
‍
3 rounds for time of:
Run, 400 m
21 Wall Balls, 20/14 lbs
12 Power Cleans, 105/75 lbs
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Beginner
‍
3 rounds for time of:
Run, 200 m
15 Wall Balls, 14/10 lbs
10 Power Cleans, 45/35 lbs

Masters
‍
3 rounds for time of:
Run, 400 m
21 Medicine Ball Cleans, 20/14 lbs
12 Power Cleans, 115/75 lbs
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Skill Work
‍
For time:
25/20 Echo Bike Calories
Rest 3 mins
25/20 Echo Bike Calories

Tuesday

Rx
‍
10 rounds for time of:
3 Muscle-ups
4 Box Jumps, 30/24 in
‍

Intermediate

10 rounds for time of:
3 Chest-to-bar Pull-ups
4 Box Jumps, 24/20 in
‍

Beginner
‍
7 rounds for time of:
3 Jumping Chest-to-bar Pull-ups
4 Box Step-ups, 10 in
‍

Masters
‍
10 rounds for time of:
3 Chest-to-bar Pull-ups
3 Strict Ring Dips
4 Box Jumps, 30/24 in
‍

Skill Work

Lifting: Weighted Pull-ups and Weighted Dips

Wednesday

Rx / Intermediate / Beginner / Masters

Back Squat : 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

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Thursday

Rx
‍
For time:
100 Double Unders
20 Toes-to-bars
80 Double Unders
20 Toes-to-bars
60 Double Unders
20 Toes-to-bars
40 Double Unders
20 Toes-to-bars
20 Double Unders
20 Toes-to-bars

Intermediate
‍
For time:
80 Double Unders
10 Toes-to-bars
60 Double Unders
10 Toes-to-bars
40 Double Unders
10 Toes-to-bars
20 Double Unders
10 Toes-to-bars
10 Double Unders
10 Toes-to-bars

Beginner
‍
For time:
80 Single Unders
10 Sit-ups
60 Single Unders
10 Sit-ups
40 Single Unders
10 Sit-ups
20 Single Unders
10 Sit-ups
10 Single Unders
10 Sit-ups

Masters
‍
For time:
75 Double Unders
20 Toes-to-bars
60 Double Unders
20 Toes-to-bars
45 Double Unders
20 Toes-to-bars
30 Double Unders
20 Toes-to-bars
15 Double Unders
20 Toes-to-bars

Skill Work
‍
For quality:
Kettlebell Front Rack Hold, pick load, 2 mins
Hollow Hold, 1 min
Plank Hold, 1 min

‍

Friday

Rx / Intermediate

Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min

Beginner
‍
3 rounds, 1 min per station, for max reps of:
Wall Ball, 10/6 lbs, 10/9 ft
Sumo Deadlift High-pull, 45/35 lbs
Box Step-up, 20/12 in
Push Press, 45/35 lbs
Row Calorie
Rest 1 min

‍

Masters
‍
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/10 lbs, 9 ft
Sumo Deadlift High-pull, 45/35 lbs
Box Jump, 20 in
Push Press, 45/35 lbs
Row (calories)
Rest 1 min

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