Friday 3/29/24

STRICT ELIZABETH //

BENCHMARK

RX

For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips

INTERMEDIATE

For time:
21-15-9
Squat cleans (65/95 lb)
Jumping ring dips

BEGINNER

For time:
15-12-9
Hang squat cleans (35/45 lb)
Foot-assisted ring dips

SKILL WORK

Post-workout
On a 8:00 clock:
Build to a heavy 1-rep squat clean

Mike Pietragallo
Thursday 3/28/24

RX

For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches (35/50 lb)
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk

INTERMEDIATE

For time:
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
50 alternating DB snatches (20/35 lb)
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall

BEGINNER

For time:
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
40 alternating DB snatches (10/15 lb)
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank

Mike Pietragallo
Tuesday 3/26/24

PARTNER

RX

With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.

INTERMEDIATE

With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
– One partner works at a time.

BEGINNER

With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
– One partner works at a time.

SKILL WORK

Post-workout
Accumulate:
20 weighted pull-ups

Mike Pietragallo
Monday 3/25/24

JACKIE //

BENCHMARK

RX

For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups

INTERMEDIATE

For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups

BEGINNER

For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows

SKILL WORK

Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.

Mike Pietragallo
Friday 3/22/24

RX

3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups

INTERMEDIATE

3 rounds for time:
40 walking lunges
:30 double-under attempts
15 GHD sit-ups to parallel

BEGINNER

3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups

SKILL WORK

Post-workout:
3 sets:
5-15 GHD back extensions
– Rest as needed.

Mike Pietragallo
Thursday 3/21/24

RX

For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row

INTERMEDIATE

For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row

BEGINNER

For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row

Mike Pietragallo
Wednesday 3/20/24

RX

AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups

BEGINNER

AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups

SKILL WORK

Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.

Mike Pietragallo
Monday 3/18/24

RX

For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.

INTERMEDIATE

For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (65/95 lb)
– Complete 2 wall walks between each set.

BEGINNER

For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (55/75 lb)
– Complete 6 plank hold shoulder taps between each set.

Mike Pietragallo
Thursday 3/14/24

RX

For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run

 

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run

SKILL WORK

Post-workout
Accumulate:
3:00 plank hold

Mike Pietragallo
Wednesday 3/13/24

SKILL WORK

Pre-workout
EMOM 8:
:10-:20 handstand hold

RX

3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.

INTERMEDIATE

3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.

BEGINNER

3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.

Mike Pietragallo
Tuesday 3/12/24

RX

10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

INTERMEDIATE

10 rounds for time:
1 bar muscle-up
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

BEGINNER

10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Post-workout
Accumulate:
30 strict chin-ups

Mike Pietragallo
Monday 3/11/24

RX

As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.

 

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.

Mike Pietragallo
Friday 3/8/24

OPEN 24.2

RX

AMRAP 20:
300-meter row
10 deadlift (125/185 lb)
50 double-unders

INTERMEDIATE

AMRAP 20:
300-meter row
10 deadlift (95/135 lb)
50 single-unders

BEGINNER

AMRAP 20:
30 strokes on the rower
10 deadlift (55/75 lb)
50 single-unders or jumping jacks
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

Mike Pietragallo
Thursday 3/7/24

RX

For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Mike Pietragallo
Wednesday 3/6/24

RX

3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)

INTERMEDIATE

3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)

BEGINNER

3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)

SKILL WORK

Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.

Mike Pietragallo
Tuesday 3/5/24

RX

Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

INTERMEDIATE

Every 4:00 for 5 rounds:
300/400-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

BEGINNER

Every 4:00 for 5 rounds:
200/250-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

Mike Pietragallo
Monday 3/4/24

SKILL WORK

Pre-workout
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.

RX

For time:
45 deadlifts (155/225 lb)
45 handstand push-ups

INTERMEDIATE

For time:
45 deadlifts (105/155 lb)
45 pike push-ups

BEGINNER

For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)

Mike Pietragallo