Monday
Nate
Rx
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
Intermediate
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
Beginner
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Tuesday
Rx
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
Score: Total time
Intermediate
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Score: Total time
Beginner
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
Score: Total time
Skill Work
Post-workout
Deadlift
5-5-5-5-5
Wednesday
Rx
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout
8 sets:
:20 plank hold
:10 rest
Thursday
Rx
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
Score: Total time
Intermediate
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
Score: Total time
Beginner
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
Score: Total time
Skill Work
Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
Friday
Rx
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 box jump-overs (20/24 in)
– Step down from the box.
Intermediate
AMRAP 15:
3 scaled wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Step down from the box. Stepping up is also permitted.
Beginner
AMRAP 15:
6 plank shoulder taps
9 DB snatches (10/15 lb)
12 box step-overs (12 in)
– Step down from the box.
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