Monday
Rx
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 abmat sit ups
Score: Total time
Intermediate
7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 abmat sit ups
Score: Total time
Beginner
6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 abmat sit ups
Score: Total time
Skill Work
Post-workout
Tabata Side Plank Raise
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Tuesday
Skill Work
Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
Rx
8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (125/185 lb)
Score: Total time
Intermediate
8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)
Score: Total time
Beginner
8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)
Score: Total time
Wednesday
Skill Work
1 Ring Muscle Up
Every 1 min for 6 mins.
Rx
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar
Intermediate
AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar
Beginner
AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs
Thursday
Skill Work
3 Wall Walks
Every 1 min for 10 mins.
Rx
5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts
Score: Total time
Intermediate
5 rounds, each for time:
450/500-m row
15 push-ups
– Rest as needed between efforts
Score: Total time
Beginner
5 rounds, each for time:
300/350-m row
10 push-ups from the knees
– Rest as needed between efforts
Score: Total time
Friday
Skill Work
Pre-workout
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.
Rx
10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders
Score: Total time
Intermediate
10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders
Score: Total time
Beginner
7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders
Score: Total time
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