WOD
"Asiago Bagel"
For Time:
6-5-4-3-2-1-2-3-4-5-6
Thrusters 135#/95#
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
Accessory
Mayhem Mini-Pump – Glutes and Core
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds
WOD
"Red Delicious"
For Time:
100 Double Unders
50 Thrusters 45#/35#
200 Single Unders
50 Thrusters 45#/35#
100 Double Unders
Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
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). *
