MONDAY 05 DEC 2022
PART 1: Overhead Squat/Pull-Up Extended Warm Up
Every 2min x 10min:
3 Overhead Squats (building in weight, FROM THE FLOOR)
1 Strict Pull-Up + 3 Strict Knees to Elbows (not armpits)
PART 2: “SAGER’S WAGER” [SWEAT]
5 Rounds For Time:
60 Double Unders
15 Overhead Squats (75/55)
3 Rope Climbs
Score = Time it takes to complete the workout
[TRAIN/COMP] Overhead Squats (115/85)
STIMULUS: “SAGER’S WAGER” is a Threshold workout.
STRATEGY: Athletes should be able to complete Double Unders in 1:00, Overhead Squats in 1:30, and Rope Climbs in 1:30.
SCALING: If needed, athletes can cap Double Unders at 1:00, decrease the weight on Overhead Squats, and modify Rope Climbs to a variation they can complete in 1:30.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes. REPEAT WORKOUT.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-1:00 Cap
-60 Line Hops
-60 Double Taps
-75 Single Unders
-1:00 On Any Machine
OVERHEAD SQUATS
-Reduce Reps
-Reduce Load
-PVC Overhead Squats
-Front Squats
-Single Dumbbell
ROPE CLIMBS
-Reduce Height
-Reduce Reps
-3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
-3 Renegade Rows = 1 Rope
AFTER CLASS
GHD + Lunge
For Time:
90 GHD Sit-ups
30ft. Back Rack Walking Lunge
30ft. Front Rack Walking Lunge
30ft. Overhead Walking Lunge
Barbell: 115 / 85 lb
Time Cap: 10 Minutes