Monday
Rx
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (20/24 in)
9 squat cleans (95/135 lb)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
Intermediate
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (16/20 in)
9 squat cleans (65/95 lb)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
Beginner
4 x AMRAP 3:
12 AbMat sit-ups
9 box jump-overs (12/16 in)
6 squat cleans (35/45 lb)
Max plank hold in remaining time
– Rest 3:00 between AMRAPs.
– Every :05 of plank hold is 1 rep.
Tuesday
Rx
For time:
6 rope climbs (15/15 ft)
6 DB farmers carry shuttles (50/70 lb)
21 DB deadlifts (50/70 lb)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Score: Total time
Intermediate
For time:
4 rope climbs (12/12 ft)
4 DB farmers carry shuttles (35/50 lb)
21 DB deadlifts (35/50 lb)
21-cal bike
3 rope climbs
3 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Score: Total time
Beginner
For time:
3 lying pull-to-stands
3 DB farmers carry shuttles (15/25 lb)
15 DB deadlifts (15/25 lb)
15-cal bike
2 lying pull-to-stands
2 DB farmers carry shuttles
12 DB deadlifts
12-cal bike
1 lying pull-to-stands
1 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Score: Total time
Wednesday
Skill Work
Pre-workout skill
4 rounds:
:10 heavy or high wall-ball shots
:20 rest
:10 triple-unders
:20 rest
– Use a 20/30-lb ball or throw to a 10/11-ft target.
Rx
3 rounds for time:
30 wall-ball shots (14/20 lb)
90 double-unders
Score: Total time
Intermediate
3 rounds for time:
30 wall-ball shots (10/14 lb)
45 double-unders
Score: Total time
Beginner
3 rounds for time:
15 wall-ball shots (10/14 lb)
90 single-unders
Score: Total time
Thursday
Skill Work
Pre-workout strength
Every 3:00 x 5 sets:
5 push presses
– Build in load.
Rx
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (105/155 lb)
Intermediate
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (65/95 lb)
Beginner
AMRAP 7:
1-2-3-4-5, etc.
Ring rows
Push presses (35/45 lb)
Friday
Skill Work
Pre-workout strength
EMOM 5:
1 squat clean
2 front squats
— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.
— Treat these as speed front squats; move quickly for all three reps.
Rx
For time:
On a 2:30 clock:
20 front squats (65/95 lb)
12 burpees over the bar
On a 2:30 clock:
16 front squats (95/135 lb)
12 burpees over the bar
On a 2:30 clock:
12 front squats (125/185 lb)
12 burpees over the bar
On a 2:30 clock:
8 front squats (135/205 lb)
12 burpees over the bar
On a 2:30 clock:
4 front squats (145/225 lb)
12 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Score: Total time
Intermediate
For time:
On a 2:30 clock:
20 front squats (45/65 lb)
10 burpees over the bar
On a 2:30 clock:
16 front squats (65/95 lb)
10 burpees over the bar
On a 2:30 clock:
12 front squats (95/135 lb)
10 burpees over the bar
On a 2:30 clock:
8 front squats (105/155 lb)
10 burpees over the bar
On a 2:30 clock:
4 front squats (125/185 lb)
10 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Score: Total time
Beginner
For time:
On a 2:30 clock:
15 front squats (35/45 lb)
8 burpees over the bar
On a 2:30 clock:
12 front squats (35/45 lb)
8 burpees over the bar
On a 2:30 clock:
9 front squats (45/65 lb)
8 burpees over the bar
On a 2:30 clock:
6 front squats (45/65 lb)
8 burpees over the bar
On a 2:30 clock:
3 front squats (55/75 lb)
8 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Score: Total time
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