WORK YOUR WEAKNESS
STRENGTH I
5 sets:
8 deficit deadlifts (2-3 in)
– Use 50-60% of 1-rep standard deadlift and rest 2:00 between sets
SKILL I
EMOM 10:
Min. 1 | 2 GHD hip-back extensions
Min. 2 | :15-:30 ring support hold
SKILL II
6 sets:
3 tall snatches
– Use 20-40% of 1-rep snatch and rest 1:00-1:30 between sets.
STAMINA I
3 x AMRAP 4:
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.
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MONDAY:
BENCHMARK
HERO WOD ‘DEL’
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
RX
For time:
25 burpees
400-m weighted run (7/10 kg)
25 weighted pull-ups (7/10 kg)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
25 burpees
400-m weighted run (7/10 kg)
25 strict pull-ups
400-m weighted run
15 handstand push-ups
400-m weighted run
25 chin-over-bar pull-ups
400-m weighted run
25 burpees
SCORE:
TOTAL TIME
BEGINNER
For time:
25 burpees
400-m run
25 ring rows
200-m run
15 push-ups
400-m run
25 jumping pull-ups
200-m run
25 burpees
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– Overall this should be a challenging workout because of the variety of movements and the volume.
– Finish the workout in 16:00-25:00.
– Weighted running, pull-ups and upper body pressing help athletes prepare for “Murph.”
– Weighted runs finish in 3:00 or less.
– Perform 2-4 sets on all gymnastics movements.
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TUESDAY:
RX
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load if you can perform 3:00 unbroken.
INTENDED STIMULUS
– Push the calories on the Erg, however don’t allow this to affect your ability to lift well.
– Share and lift from a rack in today’s workout.
– Start around 50% of your 1-rep max and build slowly throughout the 10 rounds.
– Aim to hold a consistent amount of calories on the machine each time. A good goal is anywhere from 14-20 calories each time.
– Athletes should have about :30-45 between rounds to change weights if needed.
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WEDNESDAY:
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
RX
AMRAP 10:
12 alternating DB snatches (15/22.5 kg)
4 bar muscle-ups
INTERMEDIATE
AMRAP 10:
12 alternating DB snatches (10/15 kg)
4 chest-to-bar pull-ups
BEGINNER
AMRAP 10:
12 alternating DB snatches (5/7.5 kg)
4 banded pull-ups
INTENDED STIMULUS
– Complete 6-9 rounds.
– Spend no more than :45 on each movement.
– DB snatches should be unbroken for the majority of the workout.
– Cycle through the rounds at a fast pace without breaking up the gymnastics.
– Avoid failed attempts on the BMU and scale as needed.
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THURSDAY:
HEAVY DAY
SKILL WORK
Pre-workout:
On an 8:00 clock:
Handstand walk/wall walk practice
RX
5 sets for load:
5 push jerks
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
INTENDED STIMULUS
– A chance to take a break from the higher intensity and volume programmed in the rest of the week; focus on building strength.
– Take enough warm-up reps so your first working set of 5 can be “heavy” or around 65% of your first push jerk.
– Increase load across as many sets as possible.
– Take time to reset between reps so you can focus on consistent footwork.
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FRIDAY:
RX
5 rounds for time:
63 double-unders
15 box jump-overs (51/61 cm)
9 hang squat cleans (34/52 kg)
– Athletes must step down from the top of the box.
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
1:00 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (29/43 kg)
– Athletes must step down from the top of the box.
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
63 single-unders
15 box step-overs (12/20 in)
9 hang squat cleans (15/20 kg)
– Athletes must step down from the top of the box.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
2 sets:
1:00 hip extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.
INTENDED STIMULUS
– Finish in 11:00-15:00.
– There is a lot of jumping redundancy in this workout, which challenges your overall capacity. – Don’t start at a sprint pace.
– Spend no more than 1:00 on the double-under, otherwise, consider reducing reps or time capping the movement.
– Pace or push the box jump-overs to keep the hang cleans unbroken for at least 2 rounds.
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SATURDAY:
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SUNDAY:
HERO WOD ‘HANSEN’
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
RX
Five rounds for time of:
30 Kettlebell swings (24/32 kg)
30 Burpees
30 GHD sit-ups
INTERMEDIATE
Five rounds for time of:
30 Kettlebell swings (16/24 kg)
30 Burpees
30 Med ball sit-ups
BEGINNER
Five rounds for time of:
20 Kettlebell swings (8/12 kg)
20 Down ups
20 Abmat sit-ups
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