Monday
Rx
For time:
50 push jerks (105/155 lb)
50 toes-to-bars
35/50-cal Echo bike
Score: Total time
Intermediate
For Time:
50 push jerks (75/115 lb)
35 toes-to-bars
35/50-cal Echo bike
Score: Total time
Beginner
For Time:
35 push press (35/45 lb)
35 hanging knee raises
20/30-cal Echo bike
Skill Work
Post-workout skill:
200-m DB waiters walk
Tuesday
Skill Work
Pre-workout skill
5 sets for quality:
Handstand walk (25 ft)
Rx
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Intermediate
AMRAP 12:
2 strict handstand push-ups OR reduced ROM strict handstand push-ups
4 strict pull-ups OR foot-assisted pul-ups
8 single-leg squats OR ankle-wrapped single-leg squats
Beginner
AMRAP 12:
3 seated DB shoulder presses (20/35 lb)
6 ring rows
12 reverse lunges
Wednesday
Rx
For load:
Power snatch
2-2-2-2-2-2-2-2-2-2
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout skill
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest
Thursday
Rx
15-12-9-6-3 reps for time:
Front squats (95/135 lb)
– Perform 40 double-unders after each set.
Score: Total time
Intermediate
15-12-9-6-3 reps for time:
Front squats (65/95 lb)
– Perform 20 double-unders after each set.
Score: Total time
Beginner
15-12-9-6-3 Reps for time:
Front squats (35/45 lb)
– Perform 40 single-unders after each set.
Score: Total time
Skill Work
Bulgarian Split Squat 10-10-10-10
Friday
Skill Work
Each for time:
Run: 3x 300 m
Rest 2 mins between efforts.
Rx
Complete as many rounds as possible in 12 mins of:
10 Devils Press
Med Ball Run, 200 m
Handstand Walk, 15 ft
Intermediate
Complete as many rounds as possible in 12 mins of:
10 Devils Press
Med Ball Run, 200 m
2 Wall Walks
Beginner
Complete as many rounds as possible in 12 mins of:
10 Burpee Dumbbell Deadlifts
Med Ball Run, 100 m
2 Modified Wall Walks
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