Monday
Rx
On a 2:00 clock:
20 alternating DB hang clean to overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.
Intermediate
On a 2:00 clock:
20 alternating DB hang clean to overheads (20/35 lb)
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
– 1 shuttle run is 25 ft down and back.
Beginner
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (10/15 lb)
3 shuttle runs
10 ring rows
2:00 rest
– 1 shuttle run is 25 ft down and back.
Skill Work
Post-workout accessory
Accumulate:
30 GHD sit ups
Tuesday
Skill Work
Pre-workout strength
5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean
Rx
For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Wednesday
Rx
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
Score: Total time
Intermediate
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips
20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups
Score: Total time
Beginner
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees
15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips
10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
Thursday
Skill Work
1x [ 2 Snatch Grip Deadlifts + 1 Hang Snatch + 1 Hang Squat Snatch ], pick load
Every 1:30 for 10:30
Rx
For time:
1,200-m run
3:00 rest
800-m run
2:00 rest
400-m run
1:00 rest
200-m run
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
For time:
600-m run
3:00 rest
400-m run
2:00 rest
200-m run
1:00 rest
100-m run
Friday
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.
Rx
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (125/185 lb)
Intermediate
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (95/135 lb)
Beginner
3 rounds for time of:
400/500-m row
20 AbMat sit-ups
10 front squats (35/45 lb)
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