WARM UP
1 min Cardio Choice
Into…
2 ROUNDS
8 Shoulder Taps + Down Dog
8 Alt. DB Deadlifts
8 Vertical Jumps
Into…
2 ROUNDS
8 Inchworm Push Ups
8/8 Single Arm DB Push Press
8 Half Box Jumps*
*Don’t stand all the way up. Once you land in a quarter or full squat, immediately step down.
STRENGTH
ON A 18:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Snatch*
+
1 Hang Snatch*
+
1 Overhead Squat
*Option for Squat or Power.
(Score is Weight)
OPEN 22.1
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**
-Rest as Needed b/t Sets-
*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.
(No Measure)
EXTRA CREDIT
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Strict Press*
10-10-10-10
*Start heavier than last week and try to end heavier.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 4-5 SETS*
5 Bottom to Half Pull-Ups
5 Top to Half Pull-Ups
5 Strict Pull-Ups
*Complex does NOT need to be unbroken, but movements do.
-Rest As Needed b/t Sets-
(No Measure)