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WORK YOUR WEAKNESS

STRENGTH I
Clean Ladder:
EMOM until failure:
1 clean
– Rx’d starting weight is 30/42.5 kgs
– Girls add 2.5kgs and guys add 5kgs to each side of the bar every minute.

SKILL I
EMOM 12:
Min. 1 | 20 GHD sit-ups
Min. 2 | 2-5 strict muscle-ups

STAMINA I
20 sets for distance:
:40 standing bike
:20 seated bike

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MONDAY:

RX
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
35-30-20-10-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
SCORE:
TOTAL TIME

BEGINNER
For time:
25-20-15-10-5:
Push-ups from knees
25-20-15-10-5:
Box step overs (12/20 in)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

INTENDED STIMULUS
– Simpler workout to balance out the complex movements we’ll see from focusing on the
– Snatch and “Amanda” in August.
10:00-16:00.
– Complete 10-15 push-ups at a time in the round of 50 and finish them in 3:30 or less.
– Avoid reaching failure in the first 2-3 rounds.
– Push-ups will naturally slow down, so use the box jump-overs to push the pace in this workout.

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TUESDAY:

SKILL WORK
Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.

RX
AMRAP 12:
9 ring rows
3 overhead squats (30/42.5 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

INTERMEDIATE
AMRAP 12:
9 ring rows
3 overhead squats (25/35 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

BEGINNER
AMRAP 12:
9 ring rows
3 overhead squats (15/20 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

INTENDED STIMULUS
– Finish set of 18 overhead squats.
– Advanced athletes should push to finish the set of 24 overhead squats.
– Maintain unbroken overhead squats and ring rows for as many sets as possible.
– Complete each set of ring rows in 2 sets or less.

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WEDNESDAY:

RX
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (15/22.5 kg)
Knees-to-elbows

INTERMEDIATE
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (10/15 kg)
Knees-to-elbows

BEGINNER
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (5/7.5 kg)
Hanging knee raises

SKILL WORK
Post-workout:
3 sets:
10 DB Bulgarian split squats/leg

INTENDED STIMULUS
– Key day in on our monthly snatch focus for August!
– Practice and develop coordination, accuracy, balance, and agility.
– Aim to get into round of 16+.
– Advanced athletes could finish the set of 20.
– Select a load that allows you to complete the alternating DB split snatch in unbroken sets.
– Athletes who choose to perform knees-to-elbows should be able to complete at least 5 reps every time.
– Push the pace on the burpees, but still be able to pick up the DB and go.

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THURSDAY:

SKILL WORK
Pre-workout:
Build to heavy 3-rep deadlift

RX
10 x 1:00 rounds for reps:
3 deadlifts (93/143 kg)
Max double-unders
– Rest 2:00 between rounds.

INTERMEDIATE
10 x 1:00 rounds for reps:
3 deadlifts (70/102 kg)
Max double-unders
– Rest 2:00 between rounds.

BEGINNER
10 x 1:00 rounds for reps:
3 deadlifts (29/43 kg)
Max single-unders
– Rest 2:00 between rounds.

INTENDED STIMULUS
– Finish the deadlifts in less than :15.
– Complete all deadlifts unbroken.
:40 to work on double-unders each round.
– Sprint through the minute and rest for two full-minutes.

——

FRIDAY:

RX
5 rounds for time:
20 wall-ball shots (6/9 kg) (11/12 ft)
10 med-ball weighted pull-ups (6/9 kg)

SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
20 wall-ball shots (4/6 kg) (11/12 ft)
10 strict pull-ups
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
20 wall-ball shots (3/4 kg) (9/10 ft)
10 assisted strict pull-ups
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
Accumulate:
150 weighted partner sit-ups (6/9 kg)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

INTENDED STIMULUS
– 13:00-18:00.
– Expect this workout to be challenging with the increased height of the wall-ball shots.
– Athletes should be able to complete at least 7+ reps unbroken with the wall ball load they choose. Complete the wall-ball shots in 2:00 or less.
– To help scale effectively you should be able to perform 3+ pull-ups or scaled variations unbroken and finish 10 reps in 1:30 or less.

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SATURDAY:

TEAM WOD

RX
In a 35:00 minute window in pairs:

800m Run
60 x Box Jumps (20/24 in)
30 x Power Cleans (47.5/70 kg)
600m Run
50 x Box Jump overs (20/24 in)
30 x STOH (47.5/70 kg)
400m Run
40 x Burpee Box Jumps (20/24 in)
30 x GTOH (47.5/70 kg)
200m Run

Then In remaining time:

AMRAP (I go, you go per round)
5 x Down Ups
5 x Front Squats

Run together, but split barbell and box jump reps up between you.

INTERMEDIATE
In a 35:00 minute window in pairs:

800m Run
60 x Box Jumps (20/24 in)
30 x Power Cleans (35/55 kg)
600m Run
50 x Box Jump overs (20/24 in)
30 x STOH (35/55 kg)
400m Run
40 x Burpee Box Jumps (20/24 in)
30 x GTOH (35/55 kg)
200m Run

Then In remaining time:

AMRAP (I go, you go per round)
5 x Down Ups
5 x Front Squats

Run together, but split barbell and box jump reps up between you.

BEGINNER
In a 35:00 minute window in pairs:

800m Run
60 x Box Step Ups (12/20 in)
30 x Power Cleans (20/40 kg)
600m Run
50 x Box step overs (12/20 in)
30 x STOH (20/40 kg)
400m Run
40 x Burpee Box step overs (12/20 in)
30 x GTOH (20/40 kg)
200m Run

Then In remaining time:

AMRAP (I go, you go per round)
5 x Down Ups
5 x Air Squats

Run together, but split barbell and box jump reps up between you.

INTENDED STIMULUS
– 35:00 window
– Complete the run together
– Finish the 800m in 3.30-5mins, 400m 2-2.30mins
– Cycle the power cleans, STOH and GTOH in sets of 5+

——

SUNDAY:

RX
For time with a partner:
4,000/5,000-m row
– E2MOM alternate between performing 10 synchro burpees and 12 synchro alternating DB snatches (15/22.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time with a partner:
4,000/5,000-m row
– E2MOM alternate between performing 10 synchro burpees and 12 synchro alternating DB snatches (10/15 kg)
SCORE:
TOTAL TIME

SCORE:
TOTAL TIME

BEGINNER
For time with a partner:
2,000/3,000-m row
– E2MOM alternate between performing 8 synchro down up and 10 synchro alternating DB snatches (5/7.5 kg)
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– 22:00-30:00.
– A partner-based workout that requires coordination between partners.
– Every 2 minutes alternate between performing 10 synchro burpees and 12 synchro DB snatches until the distance is completed.
– Keep the pace on the rower to 2:30 or less.

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