Monday
Strength
Deadlift 10-8-8-6-6
Rx
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
Score: Total time
Intermediate
For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
5-4-3-2-1 reps of:
Rope climbs (12/12 ft)
Score: Total time
Beginner
For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
5-4-3-2-1 reps of:
Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.
Score: Total time
Tuesday
Rx
For load:
Bench press
3-2-2-1-1-1
Score: Load
Intermediate
For load:
Bench press
3-2-2-1-1-1
Score: Load
Beginner
For load:
Bench press
3-3-3-3-3-3
Score: Load
Skill Work
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Wednesday
Strength
[ 2 Heaving Snatch Balances + 2 Overhead Lunges ]
Every 1 min for 8 mins.
RX
AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike
Intermediate
AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike
Beginner
AMRAP 7:
5 PVC overhead walking lunges
6 KB swings (18/26 lb)
5/7-cal air bike
Thursday
Rx
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
Score: Total time
Intermediate
4 rounds for time:
750-m row
30 sit-ups
10 handstand push-ups
Score: Total time
Beginner
4 rounds for time:
500-m row
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)
Score: Total time
Friday
Strength
Complex:
Hang Power Cleans and Hang Squat Cleans : 1-1-1-1-1
Rx
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)
Score: Total time
Intermediate
10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)
Score: Total time
Beginner
7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)
Score: Total time
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