Monday
Rx
AMRAP 8:
3 handstand push-ups
3 cleans (125/185 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
Intermediate
AMRAP 8:
3 handstand push-ups
3 cleans (95/135 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
Beginner
AMRAP 8:
3 push-ups from the knees
3 cleans (45/65 lb)
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the hand-release push-ups each round and 3 reps to the cleans every 3 rounds.
Skill Work
Post-workout
5 sets:
Handstand walk (50 ft)
Tuesday
Rx
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Score: Total time
Intermediate
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups
Score: Total time
Beginner
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows
Score: Total time
Skill Work
Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side
Wednesday
Rx/Intermediate/Beginner
7 sets for load:
1 clean pull
1 clean
1 hang clean
Thursday
Rx
3 rounds for reps:
1:00 wall-ball shots (14/20 lb) (9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20/20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Intermediate
Same as Rx’d
Beginner
3 rounds for reps:
1:00 wall-ball shots (6/10 lb) (9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Friday
Rx
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Intermediate
AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Beginner
AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.
Skill Work
Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)
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