Monday
Rx
For load:
Front squat
3-3-3-3-3
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Skill Work
2 rounds for quality of:
10 Ring Rows
Plank Hold, 30 secs
10 Strict Ring Dips
Forearm Plank Hold, 30 secs
Tuesday
Skill Work
Pre-workout strength
EMOM 8:
2 shoulder presses
– Build in load every 2:00.
– Use 50-60% of the top set for the workout.
Rx
4 rounds for time:
400-m run
12 shoulder presses
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
4 rounds for time:
200-m run
12 shoulder presses
Score: Total time
Wednesday
Rx
7 rounds for time:
7 deadlifts (105/155 lb)
5 hang power cleans
3 bar muscle-ups
Score: Total time
Intermediate
5 rounds for time:
7 deadlifts (75/115 lb)
5 hang power cleans
3 bar muscle-ups
Score: Total time
Beginner
5 rounds for time:
7 deadlifts (35/45 lb)
5 hang power cleans
5 jumping chest-to-bar pull-ups
Score: Total time
Skill Work
Post-workout mini test
1 set:
Max-reps push-ups
Thursday
Rx
Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back
Intermediate
Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (10/14 lb) (9/10 ft)
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds
Beginner
Every 2:00 for 8 rounds:
4 shuttle runs
Max wall-ball shots (10/12 lb) (9/9 ft)
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds
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.
Friday
Rx
2 rounds for time:
40/50-cal row
40 burpees
30 knees-to-elbows
Score: Total time
Intermediate
2 rounds for time:
40/50-cal row
40 burpees
30 knees-to-chests
Score: Total time
Beginner
2 rounds for time:
20/30-cal row
20 burpees
10 hanging knee raises
Score: Total time
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