WARM UP
1 Min Cardio Choice
Into…
1 ROUND
10 Shoulder Taps
10 Scap Push-Ups or :10 Handstand Hold
10 Ring Rows
10 Scap Pull-Ups
10 Alt. Samson Lunges
10 Cossack Squat
2 ROUNDS
5 Kip Swings
5 Push-Up to Pike*
5 Air Squats
5 Narrow Air Squats
*2nd Round perform Pike Push-Ups for athletes performing Mary today
SKILL
EMOM x 8 MINUTES
MIN 1 – 3-5 Pull-Ups
MIN 2 – 4-6 Alt. Pistols
(No Measure)
MARY
AMRAP in 20 minutes of:
15 Pull-ups
5 HSPU
10 Pistol squats
CINDY
AMRAP 20 minutes of:
15 squats
5 pull-ups
10 push-ups
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*
10-10-10-10-10-10
*Start Light and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 8-12 Alt. KB Gorilla Rows.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
Max Sets Unbroken Double-Unders
-Rest as Needed b/t Sets-
(Score is Highest Reps)