Monday
Rx
For time:
400-m run
50 DB bench presses (35/50 lb)
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run
Score: Total time
Intermediate
For time:
400-m run
50 DB bench presses (25/35 lb)
400-m run
35 ring push-ups
400-m run
35 hand-release push-ups
400-m run
Score: Total time
Beginner
For time:
200-m run
30 DB bench presses (10/20 lb)
200-m run
30 ring push-ups, with rings pushed out to a steep incline
200-m run
30 hand-release push-ups from knees
200-m run
Score: Total time
Skill Work
Post-workout accessory
Every 2:00 x 4 sets:
10 single-arm DB rows/side
Tuesday
Skill Work
Pre-workout strength
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
– Build to loads above the intended workout weight for the day.
Rx
Benchmark "Grace"
For time:
30 clean and jerks (95/135 lb)
Score: Total time
Intermediate
For time:
30 clean and jerks (65/95 lb)
Score: Total time
Beginner
For time:
30 clean and jerks (45/65 lb)
Score: Total time
Wednesday
Skill Work
Pre-workout accessory
Every 1:30 for 4 sets:
6 alternating single-leg broad jumps
– Land on two feet.
Rx
2 rounds for time of:
20/25 cal
30 single-leg squats
20/25 cal
90 step-ups (20/24 in)
– Complete the calories on any machine.
Score: Total time
Intermediate
2 rounds for time of:
20/25 cal
20 single-leg squats, hook behind the heel
20/25 cal
90 step-ups (20/24 in)
– Complete the calories on any machine.
Score: Total time
Beginner
2 rounds for reps of:
2:00 max cal
2:00 max reverse lunges
2:00 max cal
2:00 max step-ups (12/18 in)
– Complete the calories on any machine.
– Perform no more than 30 reverse lunges in each interval.
Thursday
Rx
Every 3:00 for 5 sets:
5 push presses
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout accessory
AMRAP 5:
Max strict pull-ups
– Every time you break perform a 30-ft high-hips bear crawl.
Friday
Rx
Open 20.2
AMRAP 20 minutes:
4 DB thrusters (35/50 lb)
6 toes-to-bars
24 double-unders
– Use two dumbbells.
Intermediate
AMRAP 20 minutes:
4 DB thrusters (20/35 lb)
6 knees-to-armpits
:30 double-unders
– Use two dumbbells.
Beginner
AMRAP 20 minutes:
4 DB thrusters (10/15 lb)
6 hanging knee raises
24 single-unders
– Use two dumbbells.
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