WARM UP
AMRAP x 8 MINUTES*
.6 km Bike
6 Inch Worms
10 Bird Dogs
6 Barbell Strict Press
*Athletes should increase their pace every round.
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy of the Complex…
1 Push Press + 2 Push Jerks
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
1200/1000m Bike
12 Shoulder to Overhead (135/95)
(Score is Time)
EXTRA CREDIT
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
1.) Bench Press*
10-10-10
*Start Moderate and build to Mod-Heavy. Between each set, perform max reps banded lat pushdowns.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
2). EMOM x 8 MINUTES
MIN 1 – :45 Tall Jump Single Unders*
MIN 2 – :45 Anterior Tib Raises
*If already proficient with Double Unders, practice max sets of Unbroken Double Under reps.
(No Measure)