WARM UP
1 ROUND
10 Hops
10/10 Single Leg Hops
10 Jumping Jacks
10 Alt. Childs Pose Lat Stretch
10/10 Adductor Rocks
10 Alt. Cossack Squats
10 Air Squats
2 ROUNDS
30 Single Unders → 30 Double Unders
10 Elbow Punches
5 Power Clean
5 Front Squat
5 Overhead Presses
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Score is Weight)
Week 1 of 7
Strength | Testing Week Tempo Cycle
WORKOUT
“OPEN 17.5”
10 ROUNDS FOR TIME
9 Thrusters (95/65)
35 Double Unders
(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*
7-7-7-5-5-3-3-3
*Start Moderate and Build to a Heavy Set of 3 for the Day.
(Score is Heaviest Weight)
2.) Calf Mobility
2:00/Leg Poster Tib. Lacrosse Ball Smash
:30/Leg Calf Stretch (Heel Down / Toes Up)
1:00/Leg Barbell or KB Horn Calf Smash
(No Measure)