Monday
Skill/Strength:
Every 1 min for 10 mins do:
3 Low Ring Muscle-up Transitions
10 Ring Swings
Rx
6 rounds, each for time:
400-m run
– Rest 1:30 between rounds.
– Log each round; score is total run time.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
4 rounds, each for time:
200-m run
– Rest 2:00 between rounds.
– Log each round; score is total run time.
Score: Total time
Tuesday
Skill Work
Pre-workout threshold rest test
1 round:
7 pull-ups
:05 rest
5 pull-ups
:05 rest
7 thrusters
:05 rest
5 thrusters
– Use workout variations.
– Focus on speed and quality of movement
Rx
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (65/95 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Score: Total time
Intermediate
On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters (55/75 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Score: Total time
Beginner
On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (35/45 lb)
Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.
Score: Total time
Wednesday
Skill Work
Pre-workout strength
4 sets:
5 deadlifts
– build in load to establish the first working load for the workout.
Rx
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.
Intermediate
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
5 strict toes-to-bars
– Increase the load on the deadlift each round.
Beginner
Every 5:00 for 6 rounds:
200-m plate carry (10/10 lb)
5 deadlifts
10 hanging knee raises
– Start light and increase deadlift load as mechanics and consistency allow.
Thursday
Skill Work
Pre-workout strength
1 set:
5-4-3 tempo overhead squats
– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.
– Increase loads across each set
Then …
1 set:
7 overhead squats
– Perform at workout load and pace.
Rx
For time:
100 overhead squats (95/135 lb)
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.
Score: Total time
Intermediate
For time:
100 overhead squats (65/95 lb)
– Every 1:00 starting at :00, perform 15 double-unders.
– Take the bar from the floor.
Score: Total time
Beginner
For time:
50 overhead squats (15/35 lb)
– Every 1:00 starting at :00, perform 10 single-unders.
– No more than 5 overhead squats per minute.
– Take the bar from the floor.
Score: Total time
Friday
Rx
As many reps as possible in 18 mins of:
2 Ring Muscle-ups
10 Any Machine Calories
4 Ring Muscle-ups
12 Any Machine Calories
6 Ring Muscle-ups
14 Any Machine Calories
...
Continue adding 2 Ring Muscle-ups and 2 Any Machine Calories until time expires.
Intermediate
As many reps as possible in 18 mins of:
4 Chest-to-bar Pull-ups
2 Ring Dips
8 Any Machine Calories
5 Chest-to-bar Pull-ups
4 Ring Dips
10 Any Machine Calories
6 Chest-to-bar Pull-ups
6 Ring Dips
12 Any Machine Calories
...
Continue adding 1 Chest-to-bar Pull-ups, 2 Ring Dips, and 2 Any Machine Calories until time expires.
Beginner
As many reps as possible in 18 mins of:
2 Jumping Chest-to-bar Pull-ups
2 Diamond Push-ups
8 Any Machine Calories
4 Jumping Chest-to-bar Pull-ups
4 Diamond Push-ups
10 Any Machine Calories
6 Jumping Chest-to-bar Pull-ups
6 Diamond Push-ups
12 Any Machine Calories
...
Continue adding 2 Jumping Chest-to-bar Pull-ups, 2 Diamond Push-ups, and 2 Any Machine Calories until time expires.
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