WARM UP
SPECIFIC MOBILITY
:45/:45 Banded Lat Stretch
:45/:45 Banded Ankle Distraction
:45/:45 Banded Hip Distraction
Into…
3 ROUNDS (Switch last movement on RD 3)
8 Burpees→8 Alt. DB Burpees
10 Tuck-Ups→10 V-Ups
10 Alt. DB Deadlifts→10 Alt. DB Snatches
10 Scap Pull-Ups→10 Kip Swings
SKILL
EVERY 1:30 x 5 SETS
1 Kip Swing
+
2 Toes to Something
+
2 Toes to Bar
(No Measure)
WORKOUT
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Alt. DB Devils Press (50/35)
2-4-6-8-10-12-14-16-18-20
Toes to Bar
*Complete 35 Double Unders after each full round.
(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*
10-10-10-10-10
*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 10-15 Single Arm Banded Lat Pushdowns per side.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) EMOM x 8 MINUTES
MIN 1 – :45 Single-Single-Double Unders
MIN 2 – :45 Anterior Tib Raises
(No Measure)