Monday
Strength/Skill
Pre-workout
3-5 sets:
5 deadlifts
Rx
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max Machine Cals
– Rest 1:00 between rounds.
Intermediate
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max Machine Cals
– Rest 1:00 between rounds.
Beginner
5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max Machine Cals
– Rest 1:00 between rounds.
Tuesday
Rx
For load:
3-3-3-3-3-3-3
Back squat
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
5-5-5-5-5-5-5
Back squat
Wednesday
Benchmark Andi
Rx
For time:
100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats
Score: Total time
Intermediate
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
Score: Total time
Beginner
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
Score: Total time
Thursday
Rx
5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box.
Score: Total time
Intermediate
5 rounds for time:
10 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.
Score: Total time
Beginner
5 rounds for time:
10 hanging leg raises
10 box jumps (12/12 in)
– Step down from the box.
Score: Total time
Skill Work
Post-workout
4 x 3:00 rounds:
400-meter run
1 min rest in btw
Friday
Rx
3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry
Score: Total time
Intermediate
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
Score: Total time
Beginner
3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry
Score: Total time
Skill Work
Post-workout
10 Bulgarian Split Squats, pick load
Every 2 mins for 10 mins.
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