Monday
Rx
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)
Score: Total time
Intermediate
18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)
Score: Total time
Beginner
15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)
Score: Total time
Skill Work
Post-workout
Accumulate:
2:00 ring support hold
Tuesday
Rx
For load:
Deadlift
5-5-5-5-5
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
As many reps in 1 min as you can of:
Burpees To The Target
Wednesday
Rx
AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Intermediate
AMRAP 12:
100-m single-DB suitcase carry (35/50 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Beginner
AMRAP 12:
100-m single-DB suitcase carry (15/20 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Skill Work
Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left
Thursday
Skill Work
Pre-workout
8 sets:
:10 L-sit holds
:20 rest
Rx
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Score: Total time
Intermediate
20 rounds for time:
2 pull-ups
4 push-ups
6 air squats
Score: Total time
Beginner
8-12 rounds for time:
2 ring rows
4 push-ups from the knees
6 air squats
Score: Total time
Friday
Skill Work
Pre-workout
Power snatches
2-2-2-2
Rx
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
Intermediate
Same as Rx’d
Beginner
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
– Rest 1:00 after each set of 2 snatches.
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