Monday
Skill Work
1x [ 2 Cleans ], pick loadEvery 1:30 for 10:30.
Rx
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
Score: Total time
Intermediate
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)
Score: Total time
Beginner
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
Score: Total time
Tuesday
Skill/Strength
Every 30 secs for 12 mins, alternating between:
Running Single Under
Rest 30 secs
Strict Knee To Elbow
Rest 30 secs
Rx / At-Home / Masters 55+
Complete as many rounds as possible in 15 mins of:
10 Push-ups
20 V-ups
30 Double Unders
Intermediate
Complete as many rounds as possible in 15 mins of:
8 Push-ups
10 V-ups
15 Double Unders
Beginner
Complete as many rounds as possible in 15 mins of:
5 Knee Push-ups
10 AbMat Sit-ups
15 Single Unders
Rest 1 min
Wednesday
Skill Work
3 rounds for quality of:
5 Kipping Progressions
3 rounds for quality of:
5 Butterfly Pull Up Progressions
Rx
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
Score: Total time
Intermediate
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
Score: Total time
Beginner
3 rounds for time:
12/18-cal Echo bike
15 ring rows
Post WOD Core Strength:
For quality:
Side Plank Hold, L 30 secs/R 30 secs
Rest 1 min
Thursday
Rx
For load:
Thruster
3-3-2-2-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
Thruster
3-3-3-3-3-3
Post WOD Cardio
"Death By" - Thruster : 3 reps + 1 rep / 1 min
With a continuously running clock perform:
3 Thrusters, 50% 1RM in the first 1 min
4 Thrusters, 50% 1RM in the second 1 min
5 Thrusters, 50% 1RM in the third 1 min
...
Continuing this for as long as you are able.
Friday
Rx
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
Score: Total time
Intermediate
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
Score: Total time
Beginner
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
Score: Total time
Skill Work
Post-workout
Dumbbell Bench Press 8-8-8
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