Monday
Rx
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
Intermediate
Same as Rx’d
Beginner
3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.
Skill Work
Post-workout
Every 2:00 for 5 sets:
3 thrusters
Tuesday
Rx
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans
Score: Total time
Intermediate
5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans
Score: Total time
Beginner
5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans
Score: Total time
Skill Work
Accumulate:
2:00 weighted plank hold
Wednesday
Rx
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski
Score: Total time
Intermediate
EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski
Score: Total time
Beginner
EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski
Score: Total time
Skill Work
Post-workout benchmark
For calories:
1:00 bike
Thursday
Rx
Every 1:30 for 12 sets:
3 back squats
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Friday
Rx
For time:
2,400-m run
then…
5 rounds:
15 push-ups
15 toes-to-bars
Score: Total time
Intermediate
For time:
2,400-m run
then…
5 rounds:
10 push-ups
10 strict leg raises
– Maintain straight legs on the leg raises.
Score: Total time
Beginner
For time:
1,600-m run
then…
5 rounds:
10 push-ups from the knees
10 strict hanging knee raises
Score: Total time
Skill Work
Post-workout
3 sets:
Max unbroken pull-ups
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