Monday
Rx
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
Intermediate
Same as Rx’d
Beginner
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.
Tuesday
Skill Work
Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch
Rx
5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats
Score: Total time
Intermediate
5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats
Score: Total time
Beginner
5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats
Score: Total time
Wednesday
Skill/Strength
Tabata Side Plank Dip
Tabata Side Plank Dip
Tabata Burpee
The Tabata interval is 30 secs of work followed
by 15 secs of rest for 12 intervals.
Tabata score is the total reps performed in all of the intervals.
Rx
7 rounds for time of:
30 double-unders
200-m run
Score: Total time
Intermediate
7 rounds for time of:
15 double-unders
200-m run
Score: Total time
Beginner
7 rounds for time of:
15 single-unders
100-m run
Thursday
Skill Work
Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
Rx
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)
Score: Total time
Intermediate
For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)
Score: Total time
Beginner
For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)
Score: Total time
Friday
Rx
For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
Score: Total time
Intermediate
For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row
Score: Total time
Beginner
For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row
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