WARMUP
MOBILITY ROUND
10 Groiners
8 Cat Cow
10 Boot Strappers
8 Thread the Needle
3 ROUNDS
10 Wall Ball Front Squats→8 Wall Balls→6 Tempo Front Squats (21X1)
10 Scap Pull Ups→8 Ring Rows →10 Kip Swings
20 Shoulder Taps →8 Up Downs→6 Burpees
STRENGTH
5×2
Front Squat* (21X1)
*Keep weight Heavy across all sets.
WORKOUT
4 ROUNDS FOR TIME
30 Wall Balls (20/14)
20 Chest to Bars
15 Burpees
(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. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Bench Press
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
(Score is Weight)
2.) 2-3 SETS FOR QUALITY
15-20 Seated Weighted Calf Raises
15-20 Anterior Tib. Raises
(No Measure)