Monday
Rx/Intermediate
As many reps in 30 mins as you can of:
Echo Bike Calories
Complete in teams of 2.- Rotate as needed.- Non-biking partner accumulates time in a double kettlebell farmers hold.
Beginner/Solo version
"Tabata" - Echo Bike Calories : 10 x 2 mins / 1 min
Tabata Echo Bike Calories
Tuesday
Rx
3 rounds for time of:
Run, 400 m
30 Hang Dumbbell Snatches, 50/35 lbs
20 Dumbbell Squats, 50/35 lbs
Intermediate
3 rounds for time of:
Run, 400 m
30 Hang Dumbbell Snatches, 35/25 lbs
20 Dumbbell Squats, 35/25 lbs
Beginner
3 rounds for time of:
Run, 200 m
20 Hang Dumbbell Snatches, 25/15 lbs
10 Dumbbell Squats, 25/15 lbs
Wednesday
Rx
For load:
Push press
3-2-2-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
Push press
3-3-3-3-3-3
Thursday
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.
Rx
8 rounds for time:
5 box jump-overs (24/30 in)
5 hang power cleans (155/225 lb)
Score: Total time
Intermediate
8 rounds for time:
5 box jump-overs (20/24 in)
5 hang power cleans (105/155 lb)
Score: Total time
Beginner
8 rounds for time:
5 box step-overs (16/20 in)
5 hang power cleans (35/45 lb)
Score: Total time
Friday
Rx
For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars
Score: Total time
Intermediate
For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars
Score: Total time
Beginner
For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10-15 GHD hip or back extensions
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