Monday
Rx
For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes
Score: Total time
Intermediate
For time:
21 DB snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 DB snatches, arm 2
21 lateral burpees over the dumbbell
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes
Score: Total time
Beginner
For time:
15 DB snatches, arm 1 (15/25 lb)
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes
Score: Total time
Skill Work
3 rounds for quality of:
Single Arm Ring Plank Hold, L 30 secs/R 30 secs
L-Sit Hold, 30 secs
Tuesday
Rx
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Score: Load
Intermediate
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Score: Load
Beginner
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Score: Load
Wednesday
Rx
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.
Score: Total time
Intermediate
5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 15 double-unders after each round.
Score: Total time
Beginner
3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.
Score: Total time
Skill Work
Post-workout
Tabata plank hold
Thursday
Skill/Strength
2x [ Hang Snatch ], pick load
Every 1:30 for 9 mins.
Rx
AMRAP 9:
9 burpees to a target (12/12 in)
10 alternating single-leg squats
Intermediate
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating single-leg squats to a target
Beginner
AMRAP 9:
6 burpees
8 alternating reverse lunges
Friday
Skill Work
Pre-workout
Every 1:30 for 10 mins do:
8/6 Ski Erg Calories
3/2 Bar Muscle-ups
RX
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)
Score: Total time
Intermediate
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)
Score: Total time
Beginner
5 rounds for time:
8/10-cal row
10 unweighted lunges
Score: Total time
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