Monday, May 8th
RX
AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.
INTERMEDIATE
AMRAP 15 with a partner:
10 low-ring muscle-up transitions
200-m run with a partner
– One partner works and one rests during the transitions.
BEGINNER
Same as Intermediate
SKILL WORK
Post-workout:
4 sets:
:20 ring dips
:10 rest
Tuesday, May 9th
RX
For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
SCORE: TOTAL TIME
INTERMEDIATE
For time:
10-8-6-4-2:
Squat snatches (75/115 lb)
– Perform 3 wall walks after each set.
SCORE: TOTAL TIME
BEGINNER
For time:
10-8-6-4-2:
Hang squat snatches (35/45 lb)
– Perform 2 partial range of motion wall walks after each set.
SCORE: TOTAL TIME
SKILL WORK
Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
Wednesday, May 10th
RX
For time:
5k run or row or 10k bike
SCORE: TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE: TOTAL TIME
BEGINNER
For distance:
On a 20:00 clock:
Run or row or bike
SKILL WORK
Rest, stretch, recover
Thursday, May 11th
RX
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
INTERMEDIATE
AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
BEGINNER
AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
SKILL WORK
Post-workout:
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.
Friday, May 12th
RX
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
SCORE: TOTAL TIME
INTERMEDIATE
3 rounds for time:
40 up-downs
1:00 seated L-sit hold (knees bent)
– Accumulate a total of 1:00 in the L-sit per round.
SCORE: TOTAL TIME
BEGINNER
3 rounds for time:
30 up-downs
:30 seated L-sit hold (knees bent)
– Accumulate a total of :30 in the L-sit per round.
SCORE: TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
50 barbell or PVC good mornings
Saturday, May 13th
Partner Angie
For time with a partner:
150 pull-ups
150 push-ups
150 sit-ups
150 squats
– One person works at a time, partners split reps evenly.