WOD
"Ham Porter"
Teams of 2
5 sets For Time:
15/12 Calorie Assault Bike (each partner performs this at the same time)
20 Burpee Pull-Ups
15/12 Calorie Assault Bike (each partner performs this at the same time)
-Rest 1:1 between sets-
WOD
"Benny and The Beast"
For TIme:
18-15-12-9-6-3
Sumo deadlift high pulls 95#/65#
Box Jump Overs 24"/20"
Strength 1
Double DB Bench Press 1 and ½ Reps
4 sets: 8 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Standing Tricep Extension w/ band
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Strength
3RM Shoulder Press
10-12 minutes
* rest as needed between lifts *
WOD
“Yeah-Yeah”
7 rounds For Time:
7 Push Press 95#/65#
7 Burpee over Bar
49 Double Unders
WOD
“You’re Killing me, Smalls”
Every 3:00 (7 sets)
12/10 Calorie Assault Bike
12 GHD’s (Sub V-Ups for scale)
9 Back Squats 155#/105#
*Score is your slowest round
Skill and Drills
Toes to Bar:
Week 1, 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
