WARM UP
1 ROUND
.4km Bike
8 Groiners
8 Glute Bridges
8 Down Dog to Cobra
10 Hamstring Sweeps
8 Hip Openers
.3km Bike
Into
2 ROUNDS (Time Permitting)
10 BB RDL
8 BB High Pulls
6 High Hang Muscle Cleans
10 Elbow Punches
STRENGTH
EVERY 1:30 x 6 SETS*
1 Above the Knee Power Clean
1 Below the Knee Power Clean
1 Power Clean
*Build up to Moderate-Heavy Weight.
(Score is Weight)
WORKOUT
FOR TIME
1.6/1.3km Bike
30 Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*
1.6/1.3km Bike
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(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.) 3 SETS
:45 Max Reps of Single-Single-Double Under
-Rest 1:00-
20 Seated Weighted Calf Raises
-Rest 2:00 b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
20 DB Incline Bench Press
-Rest :30-
10/10 DB Tricep Kickbacks
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)