WORK YOUR WEAKNESS
STRENGTH I
Every 3:00 for 5 sets:
5 back squats
– Rest for the remaining time on the 3:00 clock.
– Use at least 70% of your best back squat.
– Increase load across as many sets as possible.
STRENGTH II
Accumulate:
30 hip and back extensions
– Every time you break, complete 20 seated leg raises.
SKIL I
Every 2:00 for 6 sets:
1-5 unbroken muscle-ups (bar or ring)
– If you are unable to perform a muscle-up, complete the most challenging pulling exercise you are capable of.
STAMINA I
6 sets:
1:20 total distance on any machine
– Rest :40 between sets. Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.
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MONDAY:
RX
For time:
50 box step-ups (20/24 in)
27 deadlifts (55/85 kg)
40 box step-ups
21 deadlifts
30 box step-ups
15 deadlifts
20 box step-ups
9 deadlifts
INTERMEDIATE
For time:
50 box step-ups (20/24 in)
27 deadlifts (42.5/60 kg)
40 box step-ups
21 deadlifts
30 box step-ups
15 deadlifts
20 box step-ups
9 deadlifts
BEGINNER
For time:
40 box step-ups (12/16 in)
27 deadlifts (30/42.5 kg)
30 box step-ups
21 deadlifts
20 box step-ups
15 deadlifts
10 box step-ups
9 deadlifts
SKILL WORK
Post-workout:
EMOM 10:
Minute 1 | :30 barbell bent-over rows
Minute 2 | :30 front rack barbell hold
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TUESDAY:
SKILL WORK
Pre-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
RX
AMRAP 12:
9/12-cal. row
24 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 12:
9/12-cal. row
15 sit-ups
INTENDED STIMULUS
– 4-6 rounds.
– Complete the sit-ups in 2 sets or less.
– Maintain a fast but consistent pace on the row.
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WEDNESDAY:
RX
8 sets for load:
2 thrusters
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
8 sets for load:
3 thrusters
SCORE:
LOAD
SKILL WORK
Post-workout:
4 sets for load:
8 DB strict presses/arm
8 DB front squats
INTENDED STIMULUS
– First opportunity to attack June’s Movement Monthly Focus: Thruster
– Build to a heavy 2-rep thruster and use today’s number to reflect on your strength capability with the thruster.
– Try to keep all working sets above 70% of your 1-rep max.
– Thrusters performed from the rack if possible.
– Rest 2:00-3:00 between sets to fully recover and push for a potential new max.
——
THURSDAY BANK HOLIDAY:
TEAM WOD
RX
For Time In pairs:
1000m Row
80 x Box Jumps @24/20”
60 x Wall balls @ 9/6kg
40 x Power Cleans @ 70/47.5kg
20 x V-Ups
500m Row
20 x V-Ups
40 x Power Cleans @ 70/47.5kg
60 x Wall Balls @ 9/6kg
80 x Box Jumps @ 24/20”
1000m Row/ Ski
– 1 person working at a time
INTERMEDIATE
For Time In pairs:
1000m Row
80 x Box Jumps @24/20”
60 x Wall balls @ 9/6kg
40 x Power Cleans @ 50/35kg
20 x Single leg V-Up
500m Row
20 x Single Leg V-Up
40 x Power Cleans @ 50/35kg
60 x Wall Balls @ 9/6kg
80 x Box Jumps @ 24/20”
1000m Row/ Ski
– 1 person working at a time
BEGINNER
For Time In pairs:
800m Row
80 x Box Step Ups @20/16”
60 x Wall balls @ 6/4kg
40 x Power Cleans @ 35/20kg
20 x Sit Ups
400m Row
20 x Sit Ups
40 x Power Cleans @ 50/35kg
60 x Wall Balls @ 9/6kg
80 x Box Jumps @ 24/20”
800m Row/ Ski
– 1 person working at a time
INTENDED STIMULUS
– Finish within 32 minute time cap.
– 1 person working at a time, break reps up between you.
– Fast pace on the rower.
– Cycle the barbell in sets of 5 (4 sets each).
– Bigger sets on the wall balls and box jumps.
——
FRIDAY BANK HOLIDAY:
TEAM WOD
RX
2 rounds for time in pairs:
20 snatches (35/50 kg)
12 synchronized bar-facing burpees
Then,
2 rounds for time:
20 snatches (45/70 kg)
12 synchronized bar-facing burpees
Then,
2 rounds for time:
20 snatches (35/50 kg)
12 synchronized bar-facing burpees
• Athletes split the snatch reps as needed.
INTERMEDIATE
2 rounds for time in pairs:
20 snatches (25/40 kg)
12 synchronized bar-facing burpees
Then,
2 rounds for time:
20 snatches (35/55 kg)
12 synchronized bar-facing burpees
Then,
2 rounds for time:
20 snatches (25/40 kg)
12 synchronized bar-facing burpees
• Athletes split the snatch reps as needed.
BEGINNER
6 rounds for time in pairs:
20 snatches (15/20 kg)
12 synchronized bar-facing burpees
• Athletes split the snatch reps as needed.
——
SATURDAY:
TEAM WOD
RX
With a partner:
5 x 6:00 rounds for reps:
400-m farmers carry (16/24 kg)
Then as many reps as possible of:
10 push-ups
20 KB squats (16/24 kg)
– Rest 2:00 between rounds
– All reps are to be split evenly between the partners. Athletes will share 1 KB for the carry and switch back and forth as needed.
INTERMEDIATE
Same as Rx’d
BEGINNER
With a partner:
5 x 6:00 rounds for reps:
200-m farmers carry (12/16 kg)
Then as many reps as possible of:
5 knee push-ups
10 KB squats (12/16 kg)
– Rest 2:00 between rounds
– All reps are to be split evenly between the partners. Athletes will share 1 KB for the carry and switch back and forth as needed.
INTENDED STIMULUS
– Aim for 3-4 rounds in each 6:00 round for a total of 18-24 rounds.
– Select a weight on the KB that challenges you both but allows you to go unbroken on both the farmers carry and KB squats for the entire workout.
– Strive to perform unbroken push-ups between you for as long as possible.
– Continuously switch which arm you hold the KB with, during the farmers carry to ensure you evenly work both sides of your body
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SUNDAY:
HERO WOD ‘FALKEL’
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
RX
25 AMRAP:
8 X HSPU
8 X Box Jump (24/30 in)
1 X Rope Climb (15 ft)
INTERMEDIATE
25 AMRAP:
8 X Pike Push Up
8 X Box Jump (20/24 in)
1 X Rope Climb (12 ft)
BEGINNER
25 AMRAP:
8 X Seated DB Press
8 X Box Step Up (16/20 in)
3 X Pull To Stand
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