Monday
Rx'd / Masters 55+
6 rounds, 1:30 each, for max reps of:
20 Single Leg Squats
max reps in remaining time Bike Calories
Rest 1:30
Intermediate
6 rounds, 1:30 each, for max reps of:
Single Leg Squat-to-Targets
max reps in remaining time Bike Calories
Beginner
6 rounds, 1:30 each, for max reps of:
12 Reverse Lunges
max reps in remaining time Bike Calories
Rest 1:30
Tuesday
Rx'd
For time:
10 Deadlifts, 275/185 lbs
20 Pull-ups
30 Push-ups
40 Box Jumps, 24/20 in
Row, 1000 m
40 Box Jumps, 24/20 in
30 Push-ups
20 Pull-ups
10 Deadlifts, 275/185 lbs
Intermediate / Masters 55+
For time:
10 Deadlifts, 185/125 lbs
15 Pull-ups
20 Push-ups
30 Box Jumps, 24/20 in
Row, 1000 m
30 Box Jumps, 24/20 in
20 Push-ups
15 Pull-ups
10 Deadlifts, 185/125 lbs
Beginner
Chipper: Deadlifts, Ring Rows, Box Push-ups, and 6 more
For time:
10 Deadlifts, 65/45 lbs
15 Ring Rows
20 Box Push-ups
25 Box Step-ups, 20/12 in
Row, 500 m
25 Box Step-ups, 20/12 in
20 Box Push-ups
15 Ring Rows
10 Deadlifts, 65/45 lbs
Wednesday
Rx'd
6 rounds for time of:
24 Kettlebell Swings, 53/35 lbs
12 Burpee-to-Targets, 6 in
Intermediate / Masters 55+
6 rounds for time of:
24 Kettlebell Swings, 35/26 lbs
12 Burpee-to-Targets
Beginner
4 rounds for time of:
18 Kettlebell Swings, 26/18 lbs
12 Burpees
Skill Work
For quality:
10 L/10 R Turkish Get-ups, pick load
Thursday
Rx'd
AMRAP 12 mins:
Run, 200 m
8 Hang Squat Cleans, 115/75 lbs
4 Wall Walks
Intermediate / Masters 55+
AMRAP 12 mins:
Run, 200 m
8 Hang Squat Cleans, 75/55 lbs
3 Wall Walks
Beginner
AMRAP 12 mins:
Run, 200 m
8 Hang Power Cleans, 45/35 lbs
4 Inchworm + Knee Push-ups
Skill Work
Post-workout challenge
Sprint work
Friday
Rx'd / Intermediate / Masters 55+/Beginner
Back Squat 5-5-3-3-1-1-1
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