Monday
Skill Work
Pre-workout accessory
Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg KB Romanian deadlifts, right
5 single-leg KB Romanian deadlifts, left
Rx
AMRAP 7:
3 deadlifts (225/315 lb)
10 box jumps (24/30 in)
Intermediate
AMRAP 7:
3 deadlifts (125/175 lb)
10 box jumps (20/24 in)
Beginner
AMRAP 7:
3 deadlifts (75/115 lb)
10 box jumps or step-ups (12/12 in)
Tuesday
Skill Work
Pre-workout accessory
3 sets:
:10 double overhand pull-up
:30 rest
:10 mixed grip pull-up
:30 rest
:10 double underhand pull-up
:30 rest
Rx
5 rounds for time:
7/9-cal Echo bike
12 chest-to-bar pull-ups
15 push-ups
Score: Total time
Intermediate
5 rounds for time:
7/9-cal Echo bike
8 chest-to-bar pull-ups
10 push-ups
Score: Total time
Beginner
5 rounds for time:
5/7-cal Echo bike
8 jumping chest-to-bar pull-ups
10 push-ups from the knees
Score: Total time
Wednesday
Heavy Day
Rx/Intermediate/Beginner
For load:
Overhead squat
3-3-3
Front squat
3-3-3
Back squat
3-3-3
Thursday
Rx
AMRAP 15:
200-m run
3 rope climbs (15/15 ft)
40 double-unders
Intermediate
AMRAP 15:
200-m run
2 rope climbs (12/12 ft)
30 double-unders
Beginner
AMRAP 15:
200-m run
3 pull-to-stands
30 single-unders
Skill Work
Post-workout accessory:
Every 1 min for 10 mins do:
5 Single Leg Romanian Deadlifts
5 Single Leg Romanian Deadlifts
Friday
Rx
For time:
65/80-cal row
70 sit-ups
60 KB swings (35/53 lb)
50 KB goblet-hold lunges
40 burpees
20/30-cal row
Score: Total time
Intermediate
For time:
50/65-cal row
60 sit-ups
50 KB swings (35/53 lb)
40 KB goblet-hold lunges
30 burpees
15/20-cal row
Score: Total time
Beginner
For time:
30/40-cal row
40 foot-anchored sit-ups
30 KB swings (12/18 lb)
20 KB goblet-hold lunges
10 burpees
10/12-cal row
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