WORK YOUR WEAKNESS
STRENGTH I
8 sets:
Every 2:00 complete:
2 push presses + 1 push jerk
– Increase load across as many sets as possible.
SKILL I
EMOM 5:
5-10 strict handstand push-ups
– Rest 3:00
EMOM 5:
10-20 push-ups
STAMINA I
4 sets for time:
800-m run
– Rest 3:00 between efforts
STAMINA II
20 sets for distance:
:20 row, bike, or ski
– Rest :10
——
Monday:
WOD
RX
AMRAP 12:
10 burpees
25 double-unders
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 12:
10 burpees
30 single-unders
SKILL WORK
Post-workout:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.
INTENDED STIMULUS
– Athletes should finish 7-12 rounds of today’s workout.
– Advanced athletes should try to hold 1:00 rounds for as long as possible.
– High-volume, low-skill gymnastics workout that challenges you to work with a higher heart rate.
– Aim to perform double-unders as long as you can finish each set in 1:00 or less.
——
Tuesday:
WOD
RX
For time:
1:00 max calorie row
150-m farmers carry (15/22.5 kg)
– Complete as many rounds as needed to accumulate 120/150 calories
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
1:00 max calorie row
150-m farmers carry (10/15 kg)
– Complete as many rounds as needed to accumulate 100/120 calories.
SCORE:
TOTAL TIME
BEGINNER
For time:
1:00 max calorie row
150-m farmers carry (5/7.5 kg)
– Complete as many rounds as needed to accumulate 65/80 calories.
SKILL WORK
Post-workout:
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold
INTENDED STIMULUS
– Complete 14-20 calories each minute.
– Finish the farmers carry in 1-2 sets each round.
– Take no more than 1:00 to finish the farmers carry.
– Each effort on the rower should be between 80-90% intensity.
– Run with the dumbbells.
——
Wednesday:
SKILL WORK
Pre-workout:
EMOM 7:
1 banded deadlift
– Rest with the remaining time in the minute.
WOD
RX
For time:
12-9-6:
Deadlifts (90/140 kg)
Bar muscle-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
12-9-6:
Deadlifts (65/90 kg)
Chest-to-bar pull-ups + push-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
12-9-6:
Deadlifts (35/52.5 kg)
Ring rows + push-ups
SCORE:
TOTAL TIME
INTENDED STIMULUS
– Aim to finish in 11:00 or less.
– This is a high-skill, heavy-load workout. It will challenge stamina with a heavy barbell and a high-skill gymnastics movement.
– Use a weight on the deadlift with which you are able to repeat sets of 3-5 throughout the entire workout.
– Complete bar muscle-ups in 3 sets or less.
——
Thursday:
WOD
RX
For time:
10 wall walks
30 box jumps (20/24 in)
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
5 wall walks
30 box jumps (20/24 in)
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
5 wall walks
SCORE:
TOTAL TIME
BEGINNER
For time:
10 inchworms on a box
20 box jumps (12/20 in)
20 hanging knee raises
20 box jumps (12/20 in)
20 hanging knee raises
20 box jumps (12/20 in)
10 inchworms on a box
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– 12:00-17:00.
– Build strict gymnastics strength while moving fast during the box jumps. The wall walks, knees-to-elbows, and toes-to-bars should be slower movements.
– Perform sets of 5-10 reps at a time for the strict movements.
– Perform sets of 10+ reps during the box jumps.
– Complete 3-4 wall walks in 1:00.
——
Friday:
MANION
BENCHMARK
RX
7 rounds for time:
400-m run
29 back squats (42.5/60 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
7 rounds for time:
400-m run
29 back squats (30/42.5 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
200-m run
15 back squats (15/20 kg)
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– Finish the first 3 rounds in under 5:00 each.
– Spend no more than 2:15 on the run.
– Complete each round of squats in 1-2 sets.
– Load on the squats should feel light to moderate.
– Long, grindy workout that requires mental grit.
——
Saturday:
TEAM WOD
‘DT SANDWICH TO SHARE’
In pairs for time:
RX
Buy in:
60/75 calories
Then:
20 rounds
6 deadlifts (47.5/70 kg)
5 hang power cleans
4 push jerks
– Alternate partner each round YGIG
Buy out:
60/75 calories
INTERMEDIATE
Buy in:
60/75 calories
Then:
20 rounds
6 deadlifts (35/52.5 kg)
5 hang power cleans
4 push jerks
– Alternate partner each round YGIG
Buy out:
60/75 calories
BEGINNER
Buy in:
45/60 calories
Then:
20 rounds
6 deadlifts (20/30 kg)
4 hang power cleans
3 push presses
– Alternate partner each round YGIG
Buy out:
45/60 calories
INTENDED STIMULUS
– Spilt the calories between you.
– One partner performs one full round of the deadlifts, hang power cleans and push jerks, then alternates with partner.
– Whilst one partner performs the round the other rests.
– Max effort on the last set of calories between you.
– Aim to perform each round unbroken.
——
Sunday:
SKILL WORK
Pre-workout:
RX
5 sets for load:
3 hang power snatches
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
5 sets for load:
5 hang power snatches
HERO WOD ‘RONALD KERWIN’
This Firefighter WOD is dedicated to Ronald Kerwin, FDNY, Squad 288, who was killed on September 11, 2001.
A lieutenant in Fire Squad 288 in Maspeth, Kerwin, 42, of Levittown, is missing in the terrorist attacks. Kerwin, who was a member of the New York City Fire Department for 20 years, had been chief of the Levittown Volunteer Fire Department for the past eight years and a member for 16 years.
Married for 16 years, the Kerwins have three children, Ryan, 12, Keith, 9, and Colleen, 6.
Throughout their marriage, his wife said, Kerwin never brought the very real risks of his job as a firefighter home with him. “I knew there were dangers, but he sheltered me from that,” she said. “You don’t want to spend your life thinking, ‘Is he coming home?’”
RX
For time:
20 Power Snatches (30/42.5 kg)
5 Burpees
15 Power Snatches (35/47.5 kg)
10 Burpees
10 Power Snatches (37.5/52.5 kg)
15 Burpees
5 Power Snatches (40/60 kg)
20 Burpees
INTERMEDIATE
For time:
20 Power Snatches (20/30 kg)
5 Burpees
15 Power Snatches (25/35 kg)
10 Burpees
10 Power Snatches (27.5/40 kg)
15 Burpees
5 Power Snatches (30/42.5 kg)
20 Burpees
BEGINNER
For time:
20 Hang Power Snatches (15/20 kg)
5 Burpees
15 Hang Power Snatches (15/20 kg)
10 Burpees
10 Hang Power Snatches (15/20 kg)
15 Burpees
5 Hang Power Snatches (15/20 kg)
20 Burpees
Time Cap: 10 Mins
——