Monday
Benchmark Retest
Rx
For time:
2,000-m row
Score: Total time
Intermediate
For time:
2,000-m row
Score: Total time
Beginner
For time:
1,600-m row
Score: Total time
Skill Work
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Tuesday
Strength:
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat
Rx
For time:
100 AbMat sit-ups
50 overhead squats (105/155 lb)
Score: Total time
Intermediate
For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)
Score: Total time
Beginner
For time:
50 AbMat sit-ups
25 overhead squats (35/45 lb)
Score: Total time
Wednesday
Strength
Accumulate:
30 DB renegade rows
Rx
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)
Score: Total time
Intermediate
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)
Score: Total time
Beginner
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)
Score: Total time
Thursday
Benchmark Day
Strength
On an 8:00 clock:
Build to a heavy 3-rep power clean
Rx
"Grace"
For time:
30 clean and jerks (95/135 lb)
Score: Total time
Intermediate
For time:
30 clean and jerks (65/95 lb)
Score: Total time
Beginner
For time:
30 clean and jerks (55/75 lb)
Score: Total time
Friday
Skill Work
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Rx
For time:
25 strict pull-ups
50 Russian KB swings (53/70 lb)
800-meter run
Score: Total time
Intermediate
For time:
15 strict pull-ups
50 Russian KB swings (35/53 lb)
800-meter run
Score: Total time
Beginner
For time:
25 ring rows
25 Russian KB swings (18/26 lb)
400-meter run
Score: Total time
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