Monday
Rx/Intermediate/Beginner
Heavy Day
On a 20:00 clock:
For load:
1 snatch
Tuesday
Rx
5 rounds for time of:
15 Front Squats, 115/75 lbs
12 Toes-to-bars
Intermediate
5 rounds for time of:
15 Front Squats, 95/65 lbs
8 Toes-to-bars
Beginner
5 rounds for time of:
10 Front Squats, 45/35 lbs
8 Toes To Targets
Post WOD Skill/Strength:
For quality:
50 Weighted GHD Hip Extensions, pick load
Wednesday
Rx
3 rounds for time of:
800-m run
80 air squats
Score: Total time
Intermediate
3 rounds for time of:
600-m run
60 air squats
Score: Total time
Beginner
3 rounds for time of:
400-m run
25 air squats
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
50 weighted AbMat sit-ups
Thursday
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
Rx
AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.
Intermediate
AMRAP 10:
1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.
Beginner
AMRAP 10:
1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.
Friday
Rx
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)
Score: Total time
Intermediate
24-18-12-6-3 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (20/35 lb)
Score: Total time
Beginner
18-12-6-3 rep for time of:
Cal row
Burpees
Alternating hang DB snatches (10/15 lb)
Score: Total time
Skill Work
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
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