Monday
Skill Work
Pre-workout strength
Every 1:30 for 5 sets:
3 hang power cleans
Rx
For time with a partner:
21 hang power cleans (95/135 lb)
15/21-cal row
15 hang power cleans (105/155 lb)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
15 Burpee over Rower
18/21-cal row
12 Burpee over Rower
12/15-cal row
9 Burpee over Rower
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
Intermediate
For time with a partner:
21 hang power cleans (75/115 lb)
15/21-cal row
15 hang power cleans (85/125 lb)
10/15-cal row
9 hang power cleans (95/135 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
15 Burpee over Rower
18/21-cal row
12 Burpee over Rower
12/15-cal row
9 Burpee over Rower
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
Beginner
For time with a partner:
12 hang power cleans (35/45 lb)
9/12-cal row
9 hang power cleans (40/55 lb)
7/9-cal row
6 hang power cleans (45/65 lb)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
12 burpees
9/12-cal row
9 burpee
7/9-cal row
6 burpee
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
Tuesday
Rx
For time:
Run, 1200 m
-- then --
3 rounds of:
10 Alternating Single Arm Devil Press, 50/35 lbs
15 Toes-to-bars
-- then --
65/50 Echo Bikes
Intermediate
For time:
Run, 1200 m
-- then --
3 rounds of:
10 Alternating Single Arm Devil Press, 40/25 lbs
15 Toes To Targets
-- then --
55/40 Echo Bikes
Beginner
For time:
Run, 800 m
-- then --
3 rounds of:
6 Alternating Single Arm Devil Press, 35/20 lbs
10 Toes To Targets
-- then --
50/35 Echo Bikes
Wednesday
Rx/Intermediate
For load:
Back squat
8-8-8-8-8
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout accessory
Every 2 mins for 8 mins do:
Hollow Hold, 45 secs
16 Plate Russian Twists, pick load
Thursday
Rx
10 rounds for time:
100-m run
2 wall walks
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
7 rounds for time:
100-m run
2 inchworm + push-ups from knees
Score: Total time
Skill Work
Post-workout accessory
2 sets:
:20 high plank
:20 single-arm high-side plank, left
:20 high shoulder extension plank
:20 single-arm high-side plank, right
:20 high plank
1:00 rest
Friday
26.2
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