Monday
Skill Work
Pre-workout skill
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
Rx
7 sets for load:
6 alternating front-rack reverse lunges
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Tuesday
Rx
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Intermediate
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
Beginner
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.
Wednesday
Rx
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (65/95 lb)
25 overhead squats (65/95 lb)
25 knees-to-elbows
25-cal bike
– Step down from the box.
Intermediate
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (55/75 lb)
25 overhead squats (55/75 lb)
25 knees-to-elbows
25-cal bike
– Step down from the box.
Beginner
AMRAP 20 with a partner:
25 box step-overs (12/20 in)
25 hang power snatches (35/45 lb)
25 overhead squats (35/45 lb)
25 hanging knee raises
25-cal bike
– Step down from the box.
Thursday
Rx
5 rounds for time:
400-m run
400/500-m row
Score: Total time
Intermediate
4 rounds for time:
400-m run
400/500-m row
Score: Total time
Beginner
3 rounds for time:
400-m run
400/500-m row
Friday
Rx
21-15-9 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
Score: Total time
Intermediate
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
Score: Total time
Beginner
15-12-9 reps for time:
Deadlifts (55/75 lb)
DB shoulder presses (15/20 lb)
Score: Total time
Skill Work
Post-workout accessory
4 sets:
:20 hollow rocks
:10 rest
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