Monday
Skill Work
Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
Rx
Every 5:00 for 25:00:
400-m run
15 overhead squats (65/95 lb)
– Rest the remainder of the 5:00.
Score: Total time
Intermediate
Every 5:00 for 25:00:
400-m run
10 overhead squats (55/75 lb)
– Rest the remainder of the 5:00.
Score: Total time
Beginner
Every 5:00 for 25:00:
200-m run
6 overhead squats (35/45 lb)
– Rest the remainder of the 5:00.
Score: Total time
Tuesd
Rx
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.
Score: Load
Skill Work
Post-workout skill
3 RF-ME: Ski Ergs
3 rounds for max reps of:
max rep Ski Ergs, 1 min
Wednesday
Rx
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Intermediate
AMRAP 20:
8 hanging knee raises to chest level
10 single-DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Beginner
AMRAP 20:
8 hanging knee raises to waist level
10 single-DB hang clean and jerks (10/20 lb)
8/10-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Thursday
Rx
2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (150 ft) (35/50 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
Score: Total time
Intermediate
2 rounds for time with a partner:
40/50-cal bike
Double-DB walking lunges (150 ft) (20/35 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.
Score: Total time
Beginner
2 rounds for time with a partner:
20/30-cal bike
Walking lunges (100 ft)
10 inchworms + push-up from knees
– Split work as needed, 1 partner works at a time.
Score: Total time
Skill Work
Post-workout skill
AMRAP 5 with a partner:
Pike handstand toe touches or Handstand Walking Practice
– Share work as needed, 1 partner works at a time.
Straight into…
For time with a partner:
400-m farmers carry
– Partition work equally.
Friday
Skill Work
Pre-workout practice
3 rounds for max reps of:
1x [ 2 Strict Pull-ups + 2 Pull-ups + 1 Chest-to-bar Pull-up ]
max rep Jump Ropes, 1 min
Rx
For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders
Score: Total time
Intermediate
For time:
2-3-4-5-6
Bar muscle-ups
50-40-30-20-10
Double-unders
Score: Total time
Beginner
For time:
2-3-4-5-6
Pull-ups
40-30-20-10-10
Single-unders
– Perform kipping or jumping pull-ups.
Score: Total time
Skill Work
Post-workout test
1 set:
Max unbroken supinated grip chin over bar hold
then…
50 hollow rocks
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