WARM UP
ROWING WARM-UP
EMOM x 4 MINUTES
:40 Upper Body Only
:40 Legs Only
:40 Half Slide
1:00 Full Stroke
Into…
3 Rounds
10 Hollow Rocks
10 Alt. Supermans
10 Scap Pull-Ups
10 Ring Rows →5 Strict Pull Ups
SKILL
EVERY 2:00 x 4 SETS
2 Kip Swing + 3 Toes to Bar + 4 Kipping Pull-Ups
-Rest w/ Time Remaining-
(No Measure)
WORKOUT
FOR TIME
1000/800m Row
50 Toes to Bar
1000/800m Row
50 Pull-Ups
(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). TABATA (8 ROUNDS :20 WORK / :10 REST)
MOVT 1 – Fast Single Unders*
MOVT 2 – Crossover Single Unders
*Option for Max Double Unders
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
2). 3 SETS
10/10 Single Arm DB Incline Bench Press
Max Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
(Score is Weight on DBs)