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WORK YOUR WEAKNESS

STRENGTH I
7 sets for load:
1 clean grip deadlift
1 clean pull
1 power clean
1 hang power clean
– All four reps must be completed unbroken.
– Increase loading across as many sets as possible.

SKILL I
For time:
:30 handstand hold
30 handstand push-ups
:30 handstand hold
– Rest 3:00
:20 handstand hold
20 handstand push-ups
:20 handstand hold
– Rest 3:00
:10 handstand hold
10 strict handstand push-ups
:10 handstand hold

SKILL II
Accumulate:
2:00 L-sit hold
50 seated leg raises

STAMINA I
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (35/50 lb)

STAMINA II
3 sets:
800/1,000-m row
– Rest 3:00 between sets
– Try to hold the same pace across all three sets. More advanced athletes should shoot for negative splits.

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MONDAY:

RX
AMRAP 20:
200-m run
21/30-cals
40 air squats

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 20:
200-m run
15/21-cals
25 air squats

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– Simpler workout before more complex movements later in the week.
– 5+ rounds.
– :45-1:15 on the rows, 1:30-2:00 on the runs, and :45-1:30 on the squats.
– Start at a pace that feels “slow” to stay consistent across what will be our longest workout during the week.

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TUESDAY:

RX
3 rounds for time:
15 push jerks (45/70 kg)
15 box jump-overs (20/24 in)
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
15 push jerks (35/55 kg)
15 box jump-overs (20/24 in)
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
15 push jerks (25/35 kg)
15 box step-overs (12/20 in)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
EMOM 8:
:30 max ring dips

INTENDED STIMULUS
– 8:00-13:00
– Use a weight that you can complete the push jerks in 3 sets or less each round.
– Keep moving on the box jump-overs.
– Practice weights and heights that you can cycle for 7-8 reps in a row each round.
– Avoid using a weight that is so light that you finish everything in unbroken sets.

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WEDNESDAY:

RX
7 sets for load:
3 overhead squats
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
7 sets for load:
5 overhead squats
SCORE:
LOAD

SKILL WORK
Post-workout:
5 sets:
5 sots press
– Increase loading across as many sets as possible.

——

THURSDAY:

RX
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups
SCORE:
TOTAL TIME

BEGINNER
10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.

INTENDED STIMULUS
– 8:00-13:00
– Keep rounds to :45-1:30.
– Athletes choosing to perform the workout as Rx’d should be able to complete the first two to three rounds unbroken.
– No exercise should be broken into more than 2 sets.

——

FRIDAY:

RX
For time:
27-21-15-9:
Calories (row)
Thrusters (30/43 kg)

SCORE:
TOTAL TIME

INTERMEDIATE
For time:
27-21-15-9:
Calories
Thrusters (25/35 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
21-15-9-3:
Calories
Thrusters (15/20 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.

INTENDED STIMULUS
– 7:00-12:00.
– Lighter loading that doesn’t require excessive rest.
– Consistent pacing on the rower (Rx) with fast transitions.
– Finish the round of 27 by the 3:30 mark.
– Final test-workout for our June “Thruster” focus.

——

SATURDAY:

RX
3 rounds for time with a partner:
6 rope climbs (15 ft)
18 hang power cleans (55/85 kg)
54 over bar burpees
– Resting partner holds a plank in a push-up position.
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time with a partner:
4 rope climbs (15 ft)
18 hang power cleans (40/60 kg)
54 over bar burpees
– Resting partner holds a plank in a push-up position.
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time with a partner:
12 rope pull-to-stand
18 hang power cleans (25/35 kg)
36 over bar burpees
– Resting partner holds a plank in a push-up position.
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 20:00-25:00
– Work on higher skills and cycling heavier loads under fatigue.
– Rope climbs should be performed as fast singles.
– Athletes should be able to complete 5+ unbroken hang power cleans without having to rest the bar.
– Perform fast, small sets of burpees to keep intensity high.
– One athlete works while the other rests.

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SUNDAY:

HERO WOD ‘RANKEL’

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

RX
AMRAP 20:
6 Deadlifts (70/102.5 kg)
7 Burpee pull-ups
10 kettlebell swings (24/32 kg)
200-m run

INTERMEDIATE
AMRAP 20:
6 Deadlifts (55/85 kg)
7 Burpee pull-ups
10 kettlebell swings (16/24 kg)
200-m run

BEGINNER
AMRAP 20:
6 Deadlifts (25/35 kg)
7 Down-up ring row
10 kettlebell swings (6/12 kg)
200-m run

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