Monday
Skill Work
Pre-workout strength
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight.
Rx
For time:
30 power cleans (105/155 lb)
800-m run
30 power cleans
Score: Total time
Intermediate
For time:
30 power cleans (75/105 lb)
800-m run
30 power cleans
Score: Total time
Beginner
For time:
15 power cleans (35/45 lb)
400-m run
15 power cleans
Score: Total time
Tuesday
Rx
For load:
Back squat
5-5-5-20
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
Same as Rx’d
Wednesday
Rx
3 rounds for time:
25 Ring Dips
20 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
25 Pull-ups
Score: Total time
Intermediate
3 rounds for time:
18 ring dips
10 KB Turkish get-ups (35/53 lb)
18 pull-ups
Score: Total time
beginner
3 rounds for time:
12 Foot Assisted Ring Dips
16 Alternating Dumbbell Hang Clean & Jerks, 25/15 lbs
12 Ring Rows
Score: Total time
Skill Work
Post workout
For load:
Sandbag bear-hug carry (100 ft)
Thursday
Skill Work
Pre-workout skill
Handstand walk drills
Rx
7 rounds for time:
Handstand walk (50 ft)
20 box step-ups (20/24 in)
Score: Total time
Intermediate
7 rounds for time:
5 pike walks around a box
15 box step-ups (20/24 in)
Score: Total time
Beginner
5 rounds for time:
Bear crawl (25 ft)
10 box step-ups (16/20 in)
Score: Total time
Friday
Rx
5 rounds for time:
30/25 Echo Bike Calories
20 Sumo Deadlift High-pulls, 95/65 lbs
7 Bar Muscle-ups
Score: Total time
Intermediate
5 rounds for time:
20/16 Echo Bike Calories
15 Sumo Deadlift High-pulls, 75/55 lbs
10 Knees-to-elbows
Score: Total time
Beginner
3 rounds for time:
15/10 Echo Bike Calories
15 Sumo Deadlift High-pulls, 45/35 lbs
10 Hanging Knees-to-Chests
Score: Total time
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