WARM UP
2 ROUNDS
5 Push Up to Down Dog
10 Alt Groiners
10 Alt Piked Toe Taps
10 Pause Air Squats (:01 in bottom)
5 Up-Downs
Into…
2 ROUNDS*
6 Clean/Snatch Grip RDL
6 Muscle Clean/ Snatch
6 Push Press/Behind the Neck Push Press
4 Tempo Front Squats (31X1)
4 Burpees Over Empty Bar
*ROUND 1: Clean and Push Press Prep. ROUND 2: Snatch Prep.
STRENGTH
5×3
Front Squat* (31X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 7
Strength | Tempo Cycle
OPEN 20.1
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
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*
3-3-3-3
*Start Light and Build to a Mod-Heavy triple for the day.
(Score is Weight)
2.) FOR QUALITY*
50-40-30-20-10
Double-Unders
*Between each set, perform 10-15 Push-Ups.
(No Measure)