Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day
Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean
WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-
WOD
"Ferris Bueller’s Day Off"
21-15-9 For Time:
Thrusters 95#/65#
Burpee Over Bar
Chest to Bar
This is a repeat from 7/25/2022
Skills and Drills
Toes to Bar:
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)
* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
WOD
"Bert & Ernie"
For Time:
2 sets:
20 Pull-Ups
15 Thrusters 95#/65#
100 Double Unders
15 Thrusters 95#/65#
20 Pull-Ups
-Rest 5 minutes between sets-
Accessory
3 rounds Not For Time:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way) (https://youtu.be/H6Sco2y0m34)
30 yd Isolateral DB Farmers Carry (left) ( https://youtu.be/-xTTxUjY9Vg)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2 minutes b/t rounds
Strength 1
Clean 3x3
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Hulk Smash"
6 Sets (Every 3:00)
14/11 Calorie Assault Bike
7 Thrusters 115#/80#
*Score is your slowest round
