Monday
Skill Work
Pre-workout
On a 10:00 clock:
Handstand walk practice
Rx
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
– Complete handstand walks in 25-ft segments.
Score: Total time
Intermediate
For time:
50 shoulder taps against the wall
40 shoulder presses (45/55 lb)
800-m run
Score: Total time
Beginner
For time:
10 inchworms
30 double-DB shoulder presses (10/15 lb)
400-m run
Score: Total time
Tuesday
Strength/Skill
Power Clean 5-5-5
Rx
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (14/20 lb) (9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
Intermediate
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
Beginner
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
Wednesday
Heavy Day
Rx
On a 20:00 clock:
For load:
1 snatch
Score: Load
Intermediate
On a 20:00 clock:
For load:
1 snatch
Score: Load
Beginner
On a 20:00 clock:
For load:
1 snatch
Thursday
Rx
For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run
Score: Total time
Intermediate
For time:
15 box jumps (24/24 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run
Score: Total time
Beginner
For time:
10 box jumps (12/12 in)
200-m run
12 box jumps (8/8 in)
200-m run
15 box jumps (4/4 in)
200-m run
– Use 1-2 stacked 45-lb plates to preserve the jumping stimulus for those able to jump but not to the full box height.
Score: Total time
Skill Work
Post-workout
8 sets:
:20 hollow hold
:10 rest
Friday
Rx
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
Score: Total time
Intermediate
7 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is at the fingertips when the arms are overhead.
Score: Total time
Beginner
5 rounds for time:
2 inchworms + push-ups from the knees
Walking lunges (25 ft)
5 burpee jumping pull-ups
Walking lunges (25 ft)
– Pull-up bar is at the middle of the forearm when the arms are overhead.
Score: Total time
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