WORK YOUR WEAKNESS
STRENGTH I
Every 4:00 for 5 sets:
3 snatches (~60%)
2 snatches (~67%)
1 snatch (~75%)
– Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.
STRENGTH II
For load and quality:
40 GHD hip extensions
40 weighted side bends (right)
40 GHD weighted hip extensions
40 weighted side bends (left)
SKILL I
Accumulate:
3:00 L-sit hold
– Every time you break, complete 20 double-unders.
STAMINA I
On a 20:00 clock:
5 sets for reps:
On a 2:00 clock:
200-m row
Max burpees
– Rest 2:00 between sets.
——
MONDAY:
SKILL WORK
Pre-workout:
On a 5:00 clock:
Max-distance handstand walk
RX
For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
SCORE:
TOTAL TIME
INTERMEDIATE
For total time:
3 rounds:
6 handstand push-up negatives
50 air squats
– Rest 3:00 –
3 rounds:
6 kipping handstand push-ups
25 box jumps (20/24 in)
SCORE:
TOTAL TIME
BEGINNER
For total time:
3 rounds:
15 hand-release push-ups
30 air squats
– Rest 3:00 –
3 rounds:
15 push-ups
15 box jumps (20/24 in)
SCORE:
TOTAL TIME
INTENDED STIMULUS
– Finish each couplet in 5:00-7:00.
– Build upper and lower-body stamina in preparation for Murph; practice larger sets of movement.
– Finish HSPU in 1-3 sets every round and take no longer than 1:30 on the squats and box jumps.
– Avoid pacing and push the intensity of each couplet.
——
TUESDAY:
RX
7 rounds for reps:
15 DB deadlifts (15/22.5 kg)
1:00 calorie bike
– Rest 1:00
INTERMEDIATE
7 rounds for reps:
15 DB deadlifts (10/15 kg)
1:00 calorie bike
– Rest 1:00
BEGINNER
7 rounds for reps:
15 DB deadlifts (5/7.5 kg)
1:00 calorie bike
– Rest 1:00
SKILL WORK
Post-workout:
5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.
INTENDED STIMULUS
– Combination of a task- and time-priority workout.
– Finish the workout as quickly as possible, and with as many calories as you can accumulate across the seven 1:00 intervals.
– Complete the deadlifts fast and unbroken on every round.
– Build lower-body stamina and endurance through shorter work and rest intervals.
– Ladies should aim to complete 12-18 calories per round. Men should aim to complete 15-22 calories per round.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
For load:
EMOM 10:
2 back squats
RX
For time:
9-15-21:
Back squats (70/102 kg)
– Run 400 m after each set of back squats.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
9-15-21:
Back squats (47/70 kg)
– Run 400 m after each set of back squats.
SCORE:
TOTAL TIME
BEGINNER
For time:
9-15-21:
Back squats (29/43 kg)
– Run 200 m after each set of back squats.
SCORE:
TOTAL TIME
INTENDED STIMULUS
– Finish in 10:00-15:00.
– Today is a heavy day in disguise. The weight for the back squats should be moderately heavy but something with which you can perform each round in 2-3 sets.
– Build leg strength and endurance.
– Work on running under total body fatigue. Runs can be used to recover, but shouldn’t take longer than 2:30 from start to finish.
——
THURSDAY:
RX
2 rounds for time:
50 pull-ups
15 clean and jerks (42.5/60 kg)
75 sit-ups
SCORE:
TOTAL TIME
INTERMEDIATE
2 rounds for time:
25 pull-ups
15 clean and jerks (30/42.5 kg)
75 sit-ups
SCORE:
TOTAL TIME
BEGINNER
2 rounds for time:
20 jumping pull-ups
10 clean and jerks (25/35 kg)
40 sit-ups
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– Complete the workout in 15:00-22:00.
– Practice a strategy of consistent rep sets on the pull-ups and use the practice to carry over for “Murph” at the end of the month.
– Perform larger or even unbroken sets on the sit-ups.
– Spend no more than 4:00 on the pull-ups and sit-ups in the first round.
– Light-to-moderate clean and jerks that can be cycled for 5-7 touch-and-go reps.
——
FRIDAY:
RX
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (12/16 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (8/12 kg)
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
On a 5:00 clock:
Max Turkish get-ups
INTENDED STIMULUS
– Practice sprint pacing in this workout.
– Finish in 7:00-12:00 with MOST athletes done under 10:00.
– Be able to complete most rounds unbroken and never need more than 3 sets each movement.
– Faster pace on the KB with a shorter range of motion.
– Take no more than 1:30 on the burpees and jump the feet directly over the KB.
——
SATURDAY:
TEAM WOD
RX
3 rounds for time in pairs:
50/70-cal. row / ski
200 double-unders
70 synchronised walking lunges
– One partner working at a time during the row and double-unders.
INTERMEDIATE
3 rounds for time in pairs:
50/70-cal. row / ski
400 single-unders
60 synchronised walking lunges
– One partner working at a time during the row and double-unders.
BEGINNER
3 rounds for time in pairs:
40/60-cal. row
200 single-unders
50 synchronised walking lunges
– One partner working at a time during the row and double-unders.
INTENDED STIMULUS
– Complete the workout in under 30:00.
– Spilt the work between you.
– Don’t stop moving on the walking lunges.
——
SUNDAY:
HERO WOD ‘ZEUS’
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
RX
3 rounds for time of:
30 Wall ball shots (6/9 kg)
30 Sumo deadlift high-pull (25/35 kg)
30 Box jump (20″)
30 Push press (25/35 kg)
24/30-cal. row
30 Push-ups
10 Body-weight Back squat
INTERMEDIATE
3 rounds for time of:
30 Wall ball shots (4/6 kg)
30 Sumo deadlift high-pull (20/30 kg)
30 Box jump (20″)
30 Push press (20/30 kg)
24/30-cal. row
30 Push-ups
10 75% of Body-weight Back squat
BEGINNER
3 rounds for time of:
20 Wall ball shots (3/4 kg)
20 Sumo deadlift high-pull (15/20kg)
20 Box jump (12/20″)
20 Push press (15/20kg)
14/20-cal. row
20 knee Push-ups
10 Back squat (15/20kg)
——