Strength 1
Snatch + Overhead Squat 5x3
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
Strength 2
3 Panda Pulls x 3 sets (@70-80% of 1RM)
- Rest as needed between sets -
WOD
"“Bueller..? Bueller..? Bueller..?”"
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2x50/35)
*Score is your slowest time
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
"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
