RX
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
INTERMEDIATE
Same as Rx’d
BEGINNER
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)
RX
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
INTERMEDIATE
3 rounds for time:
400/500-m row
12 burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
BEGINNER
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SKILL WORK
Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push jerk
RX
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
INTERMEDIATE
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (65/95 lb)
BEGINNER
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses (35/45 lb)
SKILL WORK
Pre-workout:
On a 6:00 running clock:
5-7 squat therapy reps
RX
For time:
100 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
INTERMEDIATE
For time:
80 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (25/35 lb)
– Use one DB.
BEGINNER
For time:
50 wall-ball shots (8/10 lb) (9/10 ft)
400-m run
100-ft walking lunge
SKILL WORK
Pre-workout:
3 sets:
1-5 GHD hip and back extensions
– Rest 1:00-2:00 between sets.
RX
5 rounds for time:
25 Russian KB swing (35/53 lb)
100-m KB carry
– Use one KB.
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for time:
20 Russian KB swing (18/26 lb)
100-m KB carry
– Use one KB.
RX
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)
INTERMEDIATE
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (65/95 lb)
BEGINNER
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)
RX
For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.
SKILL WORK
Pre-workout:
3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.
RX
For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
INTERMEDIATE
For reps:
4 x AMRAP 3:
40 double-unders
20 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
BEGINNER
For reps:
4 x AMRAP 3:
50 single-unders
15 burpees
Max-rep hanging knee raises
– Rest 1:00 between AMRAPs.
RX
5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups
INTERMEDIATE
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups
BEGINNER
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
RX
6 sets for load:
3 deadlifts
– Use the same load across all sets.
INTERMEDIATE
Same as RX’d
BEGINNER
6 sets for load:
5 deadlifts
– Use the same load across all sets.
SKILL WORK
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
RX
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
INTERMEDIATE
AMRAP 8:
40 double-under attempts
10 push presses (45/65 lb)
BEGINNER
AMRAP 8:
30 single-unders
10 push presses (35/45 lb)
RX
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
INTERMEDIATE
3 x 2:00 rounds:
12 front squats (75/115 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
BEGINNER
3 x 2:00 rounds:
12 front squats (35/45 lb)
Max burpee box step-overs
Rest 2:00
– Step down from the box.
RX
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
INTERMEDIATE
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
BEGINNER
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
RX
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
INTERMEDIATE
For time:
12 squat clean thrusters (55/75 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
BEGINNER
For time:
12 squat clean thrusters (35/45 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
RX
5 sets for total time:
500-m row
– Rest 3:00 between sets.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets for total time:
300-m row
– Rest 3:00 between sets
SKILL WORK
Pre-workout:
Every 2:00 for 5 rounds:
3 power snatches
RX
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
INTERMEDIATE
5 rounds for time:
30 double-unders
8 power snatches (75/115 lb)
BEGINNER
5 rounds for time:
25 single-unders
6 power snatches (35/45 lb)
RX
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
INTERMEDIATE
Same as Rx’d
BEGINNER
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats
RX
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
INTERMEDIATE
AMRAP 9:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target
BEGINNER
AMRAP 9:
6 burpees
8 alternating step-back lunges
RX
AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips
INTERMEDIATE
AMRAP 12:
50 thrusters (55/75 lb)
50 knees-to-armpits
50 box jumps (20/24 in)
25 ring dips
BEGINNER
AMRAP 12:
50 thrusters (35/45 lb)
25 hanging knee raises
50 box jumps or step-ups (12/20 in)
25 foot-assisted ring dips
RX
AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.
INTERMEDIATE
AMRAP 20:
400-m run
:15 double-under attempts
400-m run
:30 double-under attempts
400-m run
:45 double-under attempts
400-m run
1:00 double-under attempts
etc…
– Add :15 double-unders to each round.
– 100 m of running = 1 rep.
BEGINNER
AMRAP 20:
200-meter run
25 single-unders
200-meter run
50 single-unders
200-meter run
75 single-unders
200-meter run
100 single-unders
etc…
– Add 25 single-unders to each round.
– 100 m of running = 1 rep.
SKILL WORK
Post-workout
4 sets:
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest