Monday
Skill Work
Pre-workout strength
EMOM 5:
1 squat clean
2 thrusters
– Build in load.
Rx
AMRAP 25:
3 ring muscle-ups
8 thrusters (75/115 lb)
17-cal row
Intermediate
AMRAP 25:
3 jumping ring muscle-ups
8 thrusters (55/75 lb)
17-cal row
Beginner
Every 5:00 for 5 sets:
3 low-ring muscle-up transitions
8 thrusters (35/45 lb)
12-cal row
Score: Total time
Tuesday
Rx
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups
Score: Total time
Skill Work
Post-workout skill
EMOM 6:
Handstand walk (25 ft)
Wednesday
Rx
AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups
Intermediate
AMRAP 8:
10 overhead squats (55/75 lb)
3 chest-to-bar pull-ups
Beginner
AMRAP 8:
10 overhead squats (35/45 lb)
5 ring rows
Skill Work
Post-workout strength
3-3-3-3 reps:
Single-arm DB overhead squats, right
Single-arm DB overhead squats, left
– Rest as needed between sets.
Thursday
Rx
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.
Score: Total time
Intermediate
9-15-21-15-9 reps for time of:
Burpee box jump-overs (16/20 in)
Power cleans (65/95 lb)
– Complete 15/20 calories on the air bike after each round.
Score: Total time
Beginner
9-12-15-12-9 reps for time of:
Up-down box step-ups (16/20 in)
Hang Power cleans (35/45 lb)
– Complete 9/12 calories on the air bike after each round.
Friday
Rx
For load:
Hang power snatch
2-2-2-2-2-2-2-2-2-2
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout accessory
4 sets:
:20 seated leg raises, legs together
:10 rest
:20 seated leg raises, wide legs
:10 rest
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