Monday
Rx
Complete as many rounds as possible in 20 mins of:
2 Rope Climbs, 15 ft
Run, 100 m
20 AbMat Sit-ups
Run, 100 m
20 Kettlebell Swings, 53/35 lbs
Intermediate / Masters 55+
Complete as many rounds as possible in 20 mins of:
2 Rope Climbs, 12 ft
Run, 100 m
20 AbMat Sit-ups
Run, 100 m
20 Kettlebell Swings, 35/26 lbs
Beginner
Every 5 mins for 20 mins do:
2 Rope Pull-to-Stands
Run, 100 m
AbMat Sit-up
Run, 100 m
12 Kettlebell Swings, 26/18 lbs
Tuesday
RX/Intermediate/Beginner
Snatch + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Post WOD Skilll/Strength
Killer Core 3
Tabata Pike Leg Lift Over Med Ball
Tabata Medicine Ball Russian Twist
Tabata Hollow Hold
Wednesday
RX
Every 1 min for 15 mins do:
8 Burpees
8 Wall Balls, 20/14 lbs, 10/9 ft
Intermediate
Every 1 min for 15 mins do:
6 Burpees
6 Wall Balls, 14/10 lbs, 10/9 ft
Beginner
Every 1 min for 15 mins do:
3 Burpees
3 Wall Balls, 10/6 lbs, 10/9 ft
Masters 55+
Every 1 min for 15 mins do:
8 Burpees
8 Wall Balls, 20/10 lbs, 9 ft
Skill Work
4 Turkish Get Ups, pick load
Every 1 min for 8 mins.
Thursday
Rx
For time:
Run, 800 m
-- then --
3 rounds of:
4 Bar Muscle-ups
12 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
30 Double Unders
-- then --
Run, 400 m
-- then --
2 rounds of:
4 Bar Muscle-ups
12 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
30 Double Unders
-- then --
Run, 200 m
-- then --
4 Bar Muscle-ups
12 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
30 Double Unders
Intermediate
For time:
Run, 800 m
-- then --
3 rounds of:
4 Chest-to-bar Pull-ups
12 Alternating Dumbbell Hang Clean & Jerks, 35/20 lbs
20 Double Unders
-- then --
Run, 400 m
-- then --
2 rounds of:
4 Chest-to-bar Pull-ups
12 Alternating Dumbbell Hang Clean & Jerks, 35/20 lbs
20 Double Unders
-- then --
Run, 200 m
-- then --
4 Chest-to-bar Pull-ups
12 Alternating Dumbbell Hang Clean & Jerks, 35/20 lbs
20 Double Unders
Beginner
For time:
Run, 400 m
-- then --
3 rounds of:
4 Pull-ups
12 Alternating Dumbbell Hang Clean & Jerks, 25/15 lbs
30 Jump Ropes
-- then --
Run, 200 m
-- then --
2 rounds of:
4 Pull-ups
12 Alternating Dumbbell Hang Clean & Jerks, 25/15 lbs
30 Jump Ropes
-- then --
Run, 100 m
-- then --
4 Pull-ups
12 Alternating Dumbbell Hang Clean & Jerks, 25/15 lbs
30 Jump Ropes
Friday
Rx
4 rounds, 1 min per station, for max reps of:
Bike Calorie
Double Dumbbell Deadlift, 50/35 lbs
AbMat Sit-up
Dumbbell Box Step-up, 50/35 lbs, 24/20 in
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Intermediate / Masters 55+
4 rounds, 1 min per station, for max reps of:
Bike Calorie
Double Dumbbell Deadlift, 35/20 lbs
AbMat Sit-up
Dumbbell Box Step-up, 35/20 lbs, 20/20 in
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Beginner
4 rounds, 1 min per station, for max reps of:
Bike Calorie
Double Dumbbell Deadlift, 15/10 lbs
AbMat Sit-up
Dumbbell Box Step-up, 15/10 lbs, 16/12 in
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Finisher
For time:
50 Burpee-to-Targets, 6 in
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