Monday
Heavy Day
Rx
For load:
3-3-3-3-3
Front squat
Score: Load
Intermediate
For load:
3-3-3-3-3
Front squat
Score: Load
Beginner
For load:
3-3-3-3-3
Front squat
Score: Load
Tuesday
Skill Work
Pre-workout
EMOM 8:
:15 triple-under practice
Rx
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Intermediate
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Beginner
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Wednesday
Strength
2 Sandbag Cleans, pick load
Every 1 min for 10 mins.
Rx
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Score: Total time
Intermediate
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Score: Total time
Beginner
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Score: Total time
Post-workout
Accumulate:100 banded pull-aparts
Thursday
Rx
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
Score: Total time
Intermediate
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.
Score: Total time
Beginner
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.
Score: Total time
Friday
Rx
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
Score: Load
Intermediate
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
Score: Load
Beginner
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.
Score: Load
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