Monday
Rx
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
On a 17:00 clock:
For time:
800-m run
In the time remaining:
Find a 3-rep-max shoulder press
Score: Load
Skill Work
Post-workout strength
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.
Tuesday
Rx
5 rounds for time:
12/15-cal bike
10 box jumps (24/30 in)
3 rope climbs (15/15 ft)
Score: Total time
Intermediate
5 rounds for time:
9/12-cal bike
10 box jumps (20/24 in)
2 rope climbs (12/12 ft)
Score: Total time
Beginner
5 rounds for time:
7/10-cal bike
6 box jumps (6/12 in)
3 pull-to-stands
Score: Total time
Skill Work
Post-workout accessory
3 rounds:
:30 Russian twists
:30 Superman hold
Wednesday
Rx
10 sets for load:
2 front squats
– Lift once every 3:00.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Thursday
Rx
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (35/53 lb)
50 double-unders
Score: Total time
Intermediate
For time:
30 double-unders or :45 double-under attempts
35 burpees
30 double-unders or :45 double-under attempts
25/35-cal row
30 double-unders or :45 double-under attempts
35 toes-to-rings
30 double-unders or :45 double-under attempts
35 Russian KB swings (35/53 lb)
30 double-unders or :45 double-under attempts
Score: Total time
Beginner
For time:
30 single-unders
20 burpees
30 single-unders
15/20-cal row
30 single-unders
20 lying leg raises
30 single-unders
20 Russian KB swings (12/18 lb)
30 single-unders
Score: Total time
Friday
Rx
5 rounds for time of:
Run (200 ft)
6 clean and jerks (105/155 lb)
Score: Total time
Intermediate
5 rounds for time of:
Run (200 ft)
6 clean and jerks (65/95 lb)
Score: Total time
Beginner
5 rounds for time of:
Run (200 ft)
6 clean and jerks (35/45 lb)
Score: Total time
Skill Work
Post-workout accessory
3 sets:
8 single-leg DB deadlifts/leg
– Use a moderate load.
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