WARM UP
3:00 Row (Increase intensity every minute)
Into…
1 ROUND
5 Jefferson Curls
10 Boot Strappers
5 Push-Up to Pike
10 Cat Cow
Into…
2 ROUNDS
10 Wall Ball Front Squats→10 Wall Balls
10 Sumo Good Mornings→10 Sumo Squats
5 Tuck Jumps →10 Box Jumps
10 Strict Press →10 Push Press
FIGHT GONE BAD
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (20)
1:00 – Sumo Deadlift High Pulls (75)
1:00 – Box Jumps (20)
1:00 – Push Press (75)
1:00 – Cal Row (Calories)
1:00 – Rest
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.) 3 SETS
50 Double-Unders or 1:00 Practice
-Rest 1:00-
1:00 Calf Smash
-Rest 2:00 b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
20 Alt. DB Incline Bench Press
-Rest :30-
10 Ring, Bar, or Bench Dips
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)