Monday
Skill Work
For quality:
Bar Muscle-up Practice, 12 mins
RX
Complete as many rounds as possible in 14 mins of:
20 Unbroken Wall Balls, 20/14 lbs, 10/9 ft
5 Burpee Bar Muscle-ups
Row, 250/200 m
Intermediate
Complete as many rounds as possible in 14 mins of:
20 Wall Balls, 20/14 lbs, 10/9 ft
5 Burpee Chest-to-bar Pull-ups
Row, 250/200 m
Beginner
Complete as many rounds as possible in 14 mins of:
15 Wall Balls, pick load, pick height
5 Burpee Jumping Pull-ups
Row, 200/150 m
Tuesday
Rx
For load:
Deadlift
5-5-5-5-5
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Wednesday
Skill Work
Pre-workout strength
4 sets:
8 alternating front-rack reverse lunges
– Build to slightly heavier than workout load.
Rx
30-20-10 reps for time:
Front-rack reverse lunges (95/135 lb)
Knees-to-elbows
Calorie bike
Score: Total time
Intermediate
26-16-6 reps for time:
Front-rack reverse lunges (75/115 lb)
Knees-to-elbows
Calorie bike
Score: Total time
Beginner
20-10-5 reps for time:
Front-rack reverse lunges (35/45 lb)
Hanging leg raises
Calorie bike
Score: Total time
Thursday
Rx
Every 3:00 for 10 rounds:
10 DB push presses (35/50 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Score: Total time
Intermediate
Every 3:00 for 10 rounds:
10 DB push presses (25/30 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Score: Total time
Beginner
Every 3:00 for 10 rounds:
10 DB push presses (10/15 lb)
5 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Score: Total time
Friday
Skill Work
Pre-workout strength
EMOM 8:
3 hang squat cleans
– Build in load to heavier than workout load.
Rx
For time:
15-12-9
Hang squat cleans (105/155 lb)
5-4-3
Rope climbs (15/15 ft)
Score: Total time
Intermediate
For time:
15-12-9
Hang squat cleans (95/135 lb)
5-4-3
Rope climbs (12/12 ft)
Score: Total time
Beginner
For time:
15-12-9
Hang squat cleans (35/45 lb)
5-4-3
Pull-to-stands
Score: Total time
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