Monday
Rx
For load:
Back squat
5-5-5-5-5
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout finisher
AMRAP 1:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute.
Tuesday
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
3 weighted strict pull-ups
Rx
For time
600-m run
100 double-unders
15 strict pull-ups
400-m run
75 double-unders
12 strict pull-ups
200-m run
50 double-unders
9 strict pull-ups
Score: Total time
Intermediate
For time
600-m run
50 double-unders or 1:30 of practice
5 strict pull-ups
400-m run
30 double-unders or 1:00 of practice
5 strict pull-ups
200-m run
20 double-unders or 0:30 of practice
5 strict pull-ups
Score: Total time
Beginner
For time
300-m run
50 single-unders
10 foot-assisted strict pull-ups
200-m run
50 single-unders
8 foot-assisted strict pull-ups
100-m run
50 single-unders
6 foot-assisted strict pull-ups
Score: Total time
Wednesday
Diane
Benchmark
Rx
21-15-9 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
Score: Total time
Intermediate
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
Score: Total time
Beginner
15-12-9 reps for time:
Deadlifts (55/75 lb)
DB shoulder presses (15/20 lb)
Score: Total time
Skill Work
Post-workout accessory
4 sets:
:20 hollow rocks
:10 rest
Thursday
Rx
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (35/53 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.
Intermediate
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
Beginner
AMRAP 20:
300-m row
Single-arm KB front-rack walking lunges, right (20 ft) (10/20 lb)
Single-arm KB front-rack walking lunges, left (20 ft)
10 ring rows
– Feet positioned to allow for 5-10 consecutive ring row reps.
Friday
Rx
5 rounds for time:
15 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.
Score: Total time
Intermediate
5 rounds for time:
15 hanging leg raises
15 box jumps (16/20 in)
Score: Total time
Beginner
5 rounds for time:
:10 bar hang (foot-assisted if needed)
10 lying toes-to-bar
10 box jumps (8/12 in)
Score: Total time
Skill Work
Post-workout accessory
3 sets:
15 GHD hip extensions
:30 rest
– Pause for 1 second at the top of each GHD hip extension.
– Add load to increase the difficulty and reduce reps to decrease the difficulty.
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