Monday
Skill Work
Pre-workout
1 RM Bench Press
On a 10 min clock
Build to a heavy single
Rx
AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)
Intermediate
AMRAP 9:
15 double-unders
3 shoulder presses (65/95 lb)
Beginner
AMRAP 9:
30 single-unders
3 shoulder presses (35/45 lb)
Tuesday
Skill Work
Pre-workout
10 min Bar Muscle Up Practice
Rx
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (35/50 lb)
Score: Total time
Intermediate
5 rounds for time of:
5 jumping bar muscle-ups
21 DB goblet-hold walking lunges (20/35 lb)
Score: Total time
Beginner
5 rounds for time of:
5 strict banded pull-ups
10 DB goblet-hold walking lunges (10/15 lb)
Wednesday
Rx/Intermediate/Masters55+
Squat Clean : 2-2-2-2-2-2-2
Beginner
Squat Clean 3-3-3-3-3-3-3
Skill Work
Post Workout
3 rounds for max reps of:
Medicine Ball Bear Hug, 20/14 lbs, 30 secs
max rep Med Ball Bear Hug Squats, 20/14 lbs, 30 secs
Thursday
Skill Work
Pre-workout
On an 8:00 clock:
Handstand practice
Rx
Every 3:00 for 10 sets:
16/12-cal bike
Score: Total time
Intermediate
Every 3:00 for 10 sets
12/9-cal bike
Score: Total time
Beginner
Every 3:00 for 10 sets:
8/5-cal bike
Score: Total time
Friday
Rx
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
Score: Total time
Intermediate
5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups
Score: Total time
Beginner
5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows
Score: Total time
Skill Work
Post-workout
3 rounds for quality of:
20 Banded Tricep Push Downs
20 L-Hang Flutter Kicks