Monday
Skill Work
Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
Rx
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
Score: Total time
Intermediate
For time:
45 deadlifts (105/155 lb)
45 pike push-ups
Score: Total time
Beginner
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
Score: Total time
Tuesday
Rx
For time:
60/75-cal row
21 back squats (125/185 lb)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Score: Total time
Intermediate
For time:
45/60-cal row
21 back squats (95/135 lb)
45/60-cal row
15 back squats
45/60-cal row
9 back squats
Score: Total time
Beginner
For time:
21/30-cal row
21 back squats (35/45 lb)
21/30-cal row
15 back squats
21/30-cal row
9 back squats
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
75 GHD hip extensions
Wednesday
Rx
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Score: Total time
Intermediate
3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.
Score: Total time
Beginner
3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
Thursday
Rx
Every 2:00 for 10 rounds:
1 clean and jerk
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Every 2:00 for 10 rounds:
2 clean and jerks
Score: Load
Friday
Rx
Open Workout 26.1
TBD
Intermediate
Open Workout 26.1
TBD
Beginner
Open Workout 26.1
TBD
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