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WORK YOUR WEAKNESS

STRENGTH I
AMRAP 20:
5 strict pull-ups
5 deficit push-ups
5 back squats
– Perform deficit push-ups at the greatest deficit possible while maintaining unbroken reps.
– Perform back squats at 60% or greater of your 1-rep max.

SKILL I
5 sets:
:30 handstand hold
10 single-leg box jumps/leg
50-ft handstand walk
– Rest 2:00
– Perform single-leg box jumps to a height that you can maintain fluid consistent reps.

STAMINA I
EMOM 30:
Min. 1 | 10/15 cal. row
Min. 2 | 10 burpee

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MONDAY:

HEAVY DAY

SKILL WORK
Pre-workout:
For load:
Snatch Deadlift
5-5-5-5-5

RX
7 sets for load:
1 squat snatch
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

INTENDED STIMULUS
– Practice technique and develop capacity in this technical lift as we work towards our monthly focus.
– Heavy load relative to your capacity. 70%+ of your best.
– Increasing load across as many sets as possible.
– Perform one set every 3:00.

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TUESDAY:

RX
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (30/42.5 kg)
2:00 calorie row
– Rest 1:00 after each movement.

INTERMEDIATE
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (25/35 kg)
2:00 calorie row
– Rest 1:00 after each movement.

BEGINNER
3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (15/20 kg)
2:00 calorie row
– Rest 1:00 after each movement.

SKILL WORK
Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

INTENDED STIMULUS
– Build muscular endurance by performing larger sets.
– 20+ pull-ups.
– 20+ shoulder presses.
– 20-30 calories on the row for women and 30-40 calories on the row for men.
– Aim to perform large sets but also have strategically planned breaks to ensure sustainability.

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WEDNESDAY:

SKILL WORK
Pre-workout:
EMOM 8:
2 hang squat cleans

RX
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (47/70 kg)
– No rest between rounds.

INTERMEDIATE
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (35/52.5 kg)
– No rest between rounds.

BEGINNER
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (25/35 kg)
– No rest between rounds.

INTENDED STIMULUS
– 7-15 cleans each round.
– Hang on to the bar for 3+ reps at a time.
– Finish the runs in less than 1:00.
– Perform the runs at a moderate pace that isn’t a sprint, but still leaves plenty of time for the cleans.

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THURSDAY:

RX
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups

INTERMEDIATE
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 weighted otis sit-ups

BEGINNER
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 sit-ups

SKILL WORK
Post-workout:
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.

INTENDED STIMULUS
– Lower complexity, higher effort workout.
– 5-9 calories on the bike for women and 7-12 calories on the bike for men.
– Complete at least 8 GHD sit-ups each time.
– Aim to perform the same amount of reps each interval.
– Push at a high intensity with the amount of rest given.

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FRIDAY:

SKILL WORK
Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press

RX
6 rounds for time:
6 power snatches (35/52.5 kg)
9 overhead squats
12 box jump-overs (20/24 in)
SCORE:
TOTAL TIME

INTERMEDIATE
6 rounds for time:
6 power snatches (30/42.5 kg)
9 overhead squats
12 box jump-overs (20/24 in)
SCORE:
TOTAL TIME

BEGINNER
6 rounds for time:
6 power snatches (15/20 kg)
9 overhead squats
12 box step overs (12/20 in)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 10:00-15:00.
– Perform multiple rounds of 6 power snatches and 9 overhead squats unbroken.
– Loading is on the heavier end of light or the lighter end of moderate.
– Control your pace on the box jump-overs.

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SATURDAY:

RX
For time with a partner:
200-m DB farmers carry (15/22.5 kg)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
SCORE:
TOTAL TIME

INTERMEDIATE
For time with a partner:
200-m DB farmers carry (10/15 kg)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
SCORE:
TOTAL TIME

BEGINNER
For time with a partner:
200-m DB farmers carry (5/7.5 kg)
400-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
400-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, recover.

INTENDED STIMULUS
– 20:00-25:00.
– Finish each 800-m run in less than 5:00.
– Split reps as needed with one person working at a time.
– Complete the work in short, sprint sets to take advantage of the built-in rest that comes from the partner.

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SUNDAY:

SKILL WORK
Pre-workout:
EMOM 5:
1-3 low-ring muscle-ups

RX
10 rounds for time:
9 toes-to-bars
3 wall walks
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time:
9 knees-to-armpits
3 wall walks
SCORE:
TOTAL TIME

BEGINNER
7 rounds for time:
9 hanging knee raises
3 inch worms + 3 push-ups
– Perform 1 inch worm + 3 push-ups per rep.
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 10:00-16:00.
– Shoulder and midline muscular fatiguing workout.
– Complete the toes-to-bar in 3 sets or less.
– Complete the wall walks in 1:00 or less.

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