WARM UP
1-2 MOBILITY ROUNDS
5 Inchworms w/ Push Up
10 Alt Pike Toe Taps
5/5 Moose Antlers
10 Glute Bridge Raises
10 Bird Dogs
Into…
3 ROUNDS
8 Push Ups→8 Pike Push Up→8 Push Press
8 KB Deadlifts→8 Russian Swings→8 American Swings
8 Kip Swings
8 Ring Rows (Optional: False Grip)
SKILL
EVERY 2:00 x 5 SETS
2 Strict Handstand Push-Ups
3-5 Kipping Handstand Push-Ups
-Rest w/ Time Remaining-
(No Measure)
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 Kettlebell swings (70/53)
EXTRA CREDIT
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Bench Press*
10-10-10-10
*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform a set of Max Reps Banded Dante Rows.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) EMOM x 8 MINUTES
MIN 1 – :30 Cross Over Single Unders
MIN 2 – :30 Max Reps Elevated Calf Raises
(No Measure)