Monday, May 15th
RX
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest
BEGINNER
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest
SKILL WORK
Rest, stretch, recover
Tuesday, May 16th
RX
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
SCORE: TOTAL TIME
INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring dips
– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
SCORE: TOTAL TIME
BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor
– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.
SCORE: TOTAL TIME
SKILL WORK
Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.
Wednesday, May 17th
RX
7 sets for load:
1 power clean
1 hang power clean
1 jerk
SCORE: LOAD
INTERMEDIATE
Same as Rx’d
SCORE: LOAD
BEGINNER
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks
SCORE: LOAD
SKILL WORK
Rest, stretch, recover
Thursday, May 18th
RX
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
SCORE: TOTAL TIME
INTERMEDIATE
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
SCORE: TOTAL TIME
BEGINNER
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
SCORE: TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.
Friday, May 19th
RX
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
INTERMEDIATE
AMRAP 12:
12 front squats (65/95 lb)
30 double-unders
BEGINNER
AMRAP 12:
12 front squats (45/75 lb)
30 single-unders
SKILL WORK
Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
Saturday, May 20th
RX
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
SCORE: TOTAL TIME
INTERMEDIATE
With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.
SCORE: TOTAL TIME
BEGINNER
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.
SCORE: TOTAL TIME
SKILL WORK
Rest, stretch, recover