Monday, May 22nd
RX
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
INTERMEDIATE
AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)
BEGINNER
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
Tuesday, May 23rd
RX
For load:
3-2-2-1-1-1-1:
Weighted pull-ups
SCORE: LOAD
INTERMEDIATE
7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.
BEGINNER
7 sets for reps:
1-5 banded strict pull-ups
– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.
SKILL WORK
Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups
Wednesday, May 24th
RX
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
SCORE: TOTAL TIME
INTERMEDIATE
For time:
50 calorie row
50 overhead squats (55/75lb)
50 alternating DB snatch (25/35 lb)
SCORE: TOTAL TIME
BEGINNER
For time:
40 calorie row
40 overhead squats (45/45 lb)
40 alternating DB snatches (15/20 lb)
SCORE: TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
3:00 weighted plank hold (35/45 lb)
Thursday, May 25th
RX
For time:
7 strict muscle-ups
800-m run
5 strict muscle-ups
800-m run
3 strict muscle-ups
800-m run
SCORE: TOTAL TIME
INTERMEDIATE
For time:
3 strict muscle-ups
800-m run
2 strict muscle-ups
800-m run
1 strict muscle-ups
800-m run
SCORE: TOTAL TIME
BEGINNER
For time:
7 muscle-up transitions
600-m run
5 muscle-up transitions
600-m run
3 muscle-up transitions
600-m run
SCORE: TOTAL TIME
SKILL WORK
Rest, stretch, recover
Friday, May 26th
RX
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
SCORE: TOTAL TIME
INTERMEDIATE
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters
SCORE: TOTAL TIME
BEGINNER
For time:
21-15-9-6:
Sumo deadlift high pulls (35/45 lb)
Thrusters
SCORE: TOTAL TIME
SKILL WORK
Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.
Saturday, May 27th
RX
3 rounds for time:
20 GHD sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)
SCORE: TOTAL TIME
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel
15 burpee box jump-overs (20/24 in)
10 wall-ball shots (20/30 lb) (9/10 ft)
SCORE: TOTAL TIME
BEGINNER
3 rounds for time:
20 AbMat sit-ups
15 burpee box jump-overs (12 in)
10 wall-ball shots (10/14 lb) (9/10 ft)
SCORE: TOTAL TIME
SKILL WORK
Pre-workout:
4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.
