Monday
Rx
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
Score: Total time
Intermediate
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars
Score: Total time
Beginner
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
Score: Total time
Skill Work
Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
Tuesday
Rx
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)
Score: Total time
Intermediate
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)
Score: Total time
Beginner
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)
Wednesday
Rx
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.
Score: Load
Thursday
Skill/Strength
5 Deadlifts, pick load
Every 2 mins for 6 mins.
Rx
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders
Score: Total time
Intermediate
3 rounds for time:
15 bar-facing burpees
12 deadlifts (155/225 lb)
75 double-unders
Score: Total time
Beginner
3 rounds for time:
12 bar-facing burpees
9 deadlifts (55/75 lb)
60 double-unders
Score: Total time
Skill Work
Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups
Friday
Skill/Strength
Weighted Pull-up : 3-3-3-3-3
Rx
Cindy
Benchmark
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Intermediate
As many rounds as possible in 20 minutes of:
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
.png)
