Monday
Rx
75-50-25 reps for time:
Wall-ball shots (14/20 lb)
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories.
Score: Total time
Intermediate
50-35-15 reps for time:
Wall-ball shots (10/14 lb)
AbMat sit-ups
Calorie bike
– Women bike 40-25-10 calories.
Score: Total time
Beginner
30-20-10 reps for time:
Wall-ball shots (6/10 lb)
AbMat sit-ups
Calorie bike
– Women bike 20-15-10 calories.
Score: Total time
Tuesday
Skill Work
Pre-workout strength
5 sets:
5 bench presses
– Build to a heavy set of 5 reps.
Rx
5 rounds for time:
15 box jumps (24/30 in)
15 bench presses (95/135 lb)
Score: Total time
Intermediate
5 rounds for time:
15 box jumps (20/24 in)
15 bench presses (65/95 lb)
Score: Total time
Beginner
5 rounds for time:
10 box step-ups (16/20 in)
10 bench presses (35/45 lb)
Score: Total time
Wednesday
Rx
2 rounds for time:
1,600-m run
15 deadlifts (225/315 lb)
Score: Total time
Intermediate
2 rounds for time:
1,600-m run
15 deadlifts (155/225 lb)
Score: Total time
Beginner
2 rounds for time:
800-m run
15 deadlifts (45/65 lb)
Thursday
Skill Work
Pre-workout strength
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.
Rx
For reps:
On a 4:00 clock:
Max snatches (105/155 lb)
4:00 rest
On a 3:00 clock:
Max snatches (125/185 lb)
3:00 rest
On a 2:00 clock:
Max snatches (145/205 lb)
Intermediate
For reps:
On a 4:00 clock:
Max snatches (75/115 lb)
4:00 rest
On a 3:00 clock:
Max snatches (95/135 lb)
3:00 rest
On a 2:00 clock:
Max snatches (105/155 lb)
Beginner
For reps:
On a 4:00 clock:
Max snatches (15/35 lb)
4:00 rest
On a 3:00 clock:
Max snatches (35/45 lb)
3:00 rest
On a 2:00 clock:
Max hang snatches (45/55 lb)
Friday
Cindy
Benchmark
Rx
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Intermediate
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats
Beginner
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
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