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WORK YOUR WEAKNESS

STRENGTH I
Every 4:00 for 5 sets:
100-ft sandbag / d-ball bear-hug carry (heavy)
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.

SKILL I
EMOM 20:
Min. 1 | 5-10 handstand push-ups
Min. 2 | 15 GHD sit-ups

SKILL II
EMOM 10:
2 rope climbs
– Advanced athletes should perform reps as legless.

STAMINA I
AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
– Continue adding 2 reps to each set until the 20:00 clock is up.

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MONDAY:

RX
AMRAP 10:
5 push presses (42.5/60 kg)
3 L pull-ups

INTERMEDIATE
AMRAP 10:
5 push presses (30/42.5 kg)
3 strict pull-ups

BEGINNER
AMRAP 10:
5 push presses (15/20 kg)
3 banded pull-ups

SKILL WORK
Pre-workout:
On a 8:00 clock for load:
Build to a 2-rep push press from the floor

INTENDED STIMULUS
– 8-10 rounds for most athletes.
– No fewer than 5 rounds.
– Push presses unbroken.
– Keep the knees level with the hips, regardless of whether athletes perform the L pull-up or a tuck pull-up.

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TUESDAY:

HEAVY DAY

RX
5 sets for load:
5 back squats
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post workout:
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)

INTENDED STIMULUS
– All sets across at 80% or more.
– Rest 3:00-4:00 between sets.
– Only increase load if the first 3 sets are relatively easy.
– Maximise total weight lifted for all 5 sets.

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WEDNESDAY:

RX
AMRAP 5:
12 toes-to-bars
12 squat snatches (25/35 kg)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (30/42.5 kg)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (35/52.5 kg)

INTERMEDIATE
AMRAP 5:
12 knees-to-armpits
12 squat snatches (15/20 kg)
Rest 2:00
AMRAP 5:
9 knees-to-armpits
9 squat snatches (25/35 kg)
Rest 2:00
AMRAP 5:
6 knees-to-armpits
6 squat snatches (30/42.5 kg)

BEGINNER
AMRAP 5:
12 hanging knee raises
12 power snatches (15/20 kg)
Rest 2:00
AMRAP 5:
9 hanging knee raises
9 overhead squat (15/20 kg)
Rest 2:00
AMRAP 5:
6 hanging knee raises
6 power snatch + overhead squat (15/20 kg)

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– Falls in line with our monthly focus of “Amanda”.
– Grip intensive workout that will challenge the core and hip flexors.
– Accumulate more rounds as the workout goes on.
– 2-3 rounds in the 1st AMRAP.
– 3-4 rounds in the 2nd AMRAP.
– 3-5 rounds in the 3rd AMRAP.

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THURSDAY:

SKILL WORK
Pre-workout:
EMOM 7:
3 muscle-ups

RX
5 rounds for time:
15 strict ring dips
300-m run

SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
15 banded ring dips
300-m run
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
15 bench dips
300-m run
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 11:00-17:00.
– Complete dips in 5 sets or less.
– Significant work with ring dip strength and stamina, building to our monthly focus workout of “Amanda”.
– Manage upper-body fatigue from start to finish. Expect ring dips to get challenging and for a drop to smaller sets to keep pushing forward.

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FRIDAY:

RX
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (15/22.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
30-24-18-12-6:
Double-unders
DB power cleans (10/15 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
60-48-36-24-12:
single-unders
30-24-18-12-6:
DB power cleans (5/10 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

INTENDED STIMULUS
– 7:00-12:00.
– Finish the first set of 60 double-unders in 1:00 or less.
– Complete the 30 DB power cleans in 3 sets or less.
– Expect a lot of bicep, shoulder, and forearm fatigue.

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SATURDAY:

TEAM WOD

RX
3 rounds for time:
50 hang power cleans (60/40 kg)
70 deadlifts (60/40 kg)
800/1,000-m row
– Rest partner must hold the barbell in the front rack position during the row.

INTERMEDIATE
3 rounds for time:
50 hang power cleans (42.5/30 kg)
70 deadlifts (42.5/30 kg)
800/1,000-m row
– Rest partner must hold the barbell in the front rack position during the row.

BEGINNER
3 rounds for time:
50 hang power cleans (30/20 kg)
70 deadlifts (30/20 kg)
800/1,000-m row

INTENDED STIMULUS
– Both athletes will work together to complete the reps.
– One athlete works at a time, but athletes can switch as often as they choose.
– Once athletes get to the row, the resting partner must be holding the barbell in the front rack position prior to the working athlete starting on the rower. Communication is key!

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SUNDAY:

RX
5 x 3:00 rounds for reps:
200-m weighted run (6/9 kg)
Max reps wall-ball shots
– Rest 1:00 between rounds.

INTERMEDIATE
5 x 3:00 rounds for reps:
200-m weighted run (4/6 kg)
Max reps wall-ball shots
– Rest 1:00 between rounds.

BEGINNER
5 x 3:00 rounds for reps:
100-m weighted run (3/4 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

SKILL WORK
Post-workout:
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10

INTENDED STIMULUS
– Finish the run in :45-1:30.
– Complete 20-50 wall-ball shots in each set.
– Low-back intensive workout from wall-ball shots and weighted runs.
– Carry the wall ball on the runs however you want and move at a consistent pace.

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