Monday
RX/ Masters 55+
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Dumbbell Bench Press, 50/35 lbs
Clean, 0.75x bodyweight
Intermediate
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.25x bodyweight
Dumbbell Bench Press, 35/25 lbs
Clean, 0.5x bodyweight
Beginner
8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 95/65 lbs
Dumbbell Bench Press, 25/15 lbs
Clean, 45/35 lbs
Tuesday
Skill Work
For quality:Ring Muscle-up Skill Work
RX
5 rounds, 2 mins each, for max reps of:
20 Wall Balls, 30/20 lbs, 10/9 ft
max reps in remaining time Ring Muscle-ups
Rest 2 mins
Intermediate
5 rounds, 2 mins each, for max reps of:
20 Wall Balls, 20/14 lbs, 10/9 ft
max reps in remaining time Jumping Ring Muscle Up Transitions
Rest 2 mins
Beginner
5 rounds, 2 mins each, for max reps of:
20 Wall Balls, 12/10 lbs, 9 ft
max reps in remaining time Foot Assisted Ring Dips
Rest 2 mins
Masters 55+
5 rounds, 2 mins each, for max reps of:
20 Wall Balls, 20/14 lbs, 10/9 ft
max reps in remaining time Weighted Pull-ups, 30/20 lbs
Rest 2 mins
Wednesday
RX
21-15-9-21 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Push Press, 95/65 lbs
Echo Bike Calorie
Intermediate
21-15-9-21 reps, for time of:
Sumo Deadlift High-pull, 75/55 lbs
Push Press, 75/55 lbs
Echo Bike Calorie
Beginner
15-10-5-15 reps, for time of:
Sumo Deadlift High-pull, 45/35 lbs
Push Press, 45/35 lbs
Echo Bike Calorie
Masters 55+
For time:
21 Sumo Deadlift High-pulls, 65/45 lbs
21 Push Press, 65/45 lbs
15 Echo Bike Calories
15 Sumo Deadlift High-pulls, 65/45 lbs
15 Push Press, 65/45 lbs
12 Echo Bike Calories
9 Sumo Deadlift High-pulls, 65/45 lbs
9 Push Press, 65/45 lbs
9 Echo Bike Calories
21 Sumo Deadlift High-pulls, 65/45 lbs
21 Push Press, 65/45 lbs
15 Echo Bike Calories
Thursday
Skill/Strength
1x [ 1 Snatch Deadlift + 1 Snatch High Pull + 1 Snatch + 1 Overhead Squat ], pick load
Every 1:30 for 12 mins.
RX
For time:
15 Box Jumps, 30/24 in
10 Overhead Squats, 155/105 lbs
12 Box Jumps, 30/24 in
8 Overhead Squats, 155/105 lbs
9 Box Jumps, 30/24 in
6 Overhead Squats, 155/105 lbs
6 Box Jumps, 30/24 in
4 Overhead Squats, 155/105 lbs
3 Box Jumps, 30/24 in
2 Overhead Squats, 155/105 lbs
Intermediate
For time:
15 Box Jumps, 24/20 in
10 Overhead Squats, 115/75 lbs
12 Box Jumps, 24/20 in
8 Overhead Squats, 115/75 lbs
9 Box Jumps, 24/20 in
6 Overhead Squats, 115/75 lbs
6 Box Jumps, 24/20 in
4 Overhead Squats, 115/75 lbs
3 Box Jumps, 24/20 in
2 Overhead Squats, 115/75 lbs
Beginner
10-8-6-4-2 reps, for time of:
Box Jump, 18/12 in
Overhead Squat, 45/35 lbs
Masters 55+
For time:
15 Box Jumps, 24/20 in
10 Overhead Squats, 95/65 lbs
12 Box Jumps, 24/20 in
8 Overhead Squats, 95/65 lbs
9 Box Jumps, 24/20 in
6 Overhead Squats, 95/65 lbs
6 Box Jumps, 24/20 in
4 Overhead Squats, 95/65 lbs
3 Box Jumps, 24/20 in
2 Overhead Squats, 95/65 lbs
Friday
Happy 4th of July
Note modified Holiday schedule
RX & Masters 55+
Rankel
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225/155 lbs
7 Burpee Pull-ups
10 Kettlebell Swings, 2/1.5 pood
Run, 200 m
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Intermediate
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 185/125 lbs
7 Burpee Pull-ups
10 Kettlebell Swings, 53/35 lbs
Run, 200 m
Beginner
Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 95/65 lbs
5 Burpee Jumping Pull-ups
10 Russian Kettlebell Swings, 26/18 lbs
Run, 150 m
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