Programming Week of December 8-12, 2025

Monday

Skill Work

Pre-workout skill
5 sets:
:30 strict toes-to-bar practice
:30 rest

Rx

4 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.

Intermediate

4 x AMRAP 3:
15 knees-to-chests
10 burpees
10/12-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.

Beginner

4 x AMRAP 3:
10 hanging leg raises
5 burpees
7/9-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.

‍

Tuesday

Skill Work

Pre-workout strength

‍
Split Jerk 2-2-2-2-2

Rx

3 rounds for time of:
10 Clean & Jerks, 135/95 lbs
Run, 400 m

Intermediate

3 rounds for time of:
10 Clean & Jerks, 95/65 lbs
Run, 400 m

Beginner

3 rounds for time of:
10 Clean & Jerks, 45/35 lbs
Run, 300 m

‍

Wednesday

Rx

EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.

Intermediate

EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30

Beginner

EMOM 20:
Min 1 | :30 plank hold from the knees
Min 2 | :30 top of ring row hold
Min 3 | :30 max push-ups from the knees
Min 4 | max-cal row
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30

Skill Work

Post-workout accessory
3 sets:
:30 Russian twists (14/20 lb)
:30 rest
:30 hollow rocks
:30 rest
– Use a medicine ball for the Russian twists.

‍

Thursday

Rx

For load:
5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.

Score: Load

Intermediate

Same as Rx’d

Score: Load

Beginner

For load:
5-5-5-5-5
Deadlift

Score: Load

‍

Friday

Rx

9 rounds for time:
2 ring muscle-ups
15 wall-ball shots (14/20 lb) (9/10 ft)

Score: Total time

Intermediate

9 rounds for time:
1 ring muscle-up or 3 low-ring transitions
15 wall-ball shots (10/14 lb) (9/10 ft)

Score: Total time

Beginner

9 rounds for time:
3 ring rows + 3 foot-assisted ring dips
10 wall-ball shots (6/10 lb) (9/9 ft)

Score: Total time

Skill Work

Post-workout strength
3 sets:
15 DB bench presses

‍

‍

‍

‍