WARM-UP

LINE DRILLS

25’/25′ Side Shuffle

25′ Alt Figure 4 Stretch

25′ Alt. Quad Stretch

25′ Karaoke

25′ Toy Soldier

25′ High Knees

25′ Butt Kickers

25’/25′ High Knees into Sprint

Into…

2 ROUNDS

4 Push Up to Down Dog

4/4 Moose Antler

8 Tuck Ups/V Ups

8 DB Strict Press

8 Kip Swings

200M Run

WORKOUT (PERFORMANCE)

EVERY 5:00 × 5 SETS

400m Run

15 DB Shoulder to Overhead (50/35)

15 Toes to Bar

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EVERY 5:00 × 5 SETS

400m Run

15 DB Shoulder to Overhead (35/20)

15 Toes to Something

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG DB: (15/10)

EXTRA CREDIT (ALL)

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.) Double Under or Single Under Flight

Simulator*

5-10-15-20-25-30-35-40-45-50-45-40-35-3

0-25-20-15-10-5

*Complete the set of Double/Single Unders unbroken. If a set is failed, start again from the beginning of that set. Rest between sets as needed.

(Score is Time)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3 SETS

10/10 Single Arm Seated Arnold Press

-Rest :30-

Max Reps Banded Tricep Extensions

-Rest 2:00 b/t Sets-

(Score is Weight on DBs)

WARM-UP

2 ROUNDS

5 Jefferson Curls

5/5 Sciatic Nerve Flosses

10 PVC Banded Deadlifts

1:00 EZ Bike

Into…

2 ROUNDS

5/5 Staggered Stance Good Mornings*

5 Cat/Cows

5 Empty Barbell RDLs

:30 Bike Sprint

*Option for staggered stance empty BB

Deadlifts

STRENGTH (ALL) — 5×2 Deadlift* (21X1) 

Deadlift for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

WORKOUT (PERFORMANCE)

FOR TIME 60-30-15*

Cal Bike

20-10-5

Deadlifts (315/205)

*Alt. Cals: 50-25-12.

(Score is Time)

KG BB: (143/93)

WORKOUT (FITNESS)

FOR TIME

50-25-12*

Cal Bike

20-10-5

Deadlifts (205/145)

*Alt. Cals: 40-20-10.

(Score is Time)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Glute Bridge-Ups w/:05 pause at top*

:30/:30 Single Leg Glute Bridge Hold

*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.

WARM-UP

400m Run

Into…

1 ROUND

10 Shoulder Taps

10 Scap Push-Ups or :10 Handstand Hold

10 Ring Rows

10 Scap Pull-Ups

10 Alt. Knees Over Toe Lunge

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 (PERFORMANCE)

EMOM × 8 MINUTES

MIN 1 – 3-5 Pull-Ups

MIN 2 – 4-6 Alt. Pistols

SKILL (FITNESS)

EMOM × 8 MINUTES

MIN 1 – 2-3 Pull-Ups or Ring Rows

MIN 2 – 3-5 Close Stance Air Squats

Mary

AMRAP in 20 minutes of:

• 5 HSPU

• 10 Pistol squats

• 15 Pull-ups

Cindy

AMRAP 20 minutes of:

• 5 pull-ups

• 10 push-ups

• 15 squats

EXTRA CREDIT (ALL)

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)

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 (ALL) — 5×3 Front Squat* (31X1)

Front Squat for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Open 20.1

10 rounds for time of:

* 8 ground-to-overheads

* 10 bar-facing burpees

(F) 65 lb. (M) 95 lb.

Time cap: 15 minutes

“OPEN 20.1 (FITNESS)”

10 ROUNDS FOR TIME

8 Ground to Overhead (65/45)

10 Burpees Over Bar*

*Option to Step-Over Bar.

(Score is Time)

KG BB: (30/20)

EXTRA CREDIT (ALL)

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.

WARM-UP

3 ROUNDS

2:00 Bike*

12 Banded Pull-Apart

10 Alt. Deadbug (Option to add KB Pull Over)

8 Reps Pull-Up Prep**

*RND 2= 1:30 Bike, RND 3= 1:00 Bike.

**Scalp Pull-Ups → Ring Rows → Kip Swings

SKILL (ALL)

EMOM × 8 MINUTES

Practice 1-3 Rep of Gymnastics Options*

*Goal should be a quality set of reps with no misses.

Gymnastics Options…

Strict Pull-Ups

Chest to Bars

Hips to Rig

Bar or Ring Muscle-Ups

WORKOUT (PERFORMANCE)

AMRAP × 20 MINUTES

5 Muscle-Ups*

40 Sit-Ups

40/30 Cal Bike

*Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 20 MINUTES

10 Pull-Ups*

30 Sit-Ups

30/25 Cal Bike

*Option for Pull-Up or Jumping Chest to Bar. Add 5 Pull-Ups after each round. Ex:

10,15,20, etc.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

WARM-UP

3:00 Row (Increase intensity every minute)

Into…

1 ROUND

5 Jefferson Curls

10 Boot Strappers

5 Push-Up to Pike

10 Cat Cow

Into…

1 ROUND

10 Wall Ball Front Squats

10 Sumo Good Mornings

5 Tuck Jumps

10 Strict Press

Into…

1 ROUND

10 Wall Balls

10 Sumo Squats

10 Box Jumps

10 Push Press

Fight Gone Bad

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds

(Reps)

• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

On call of “rotate”, the athletes must move to next station immediately for best score.

One point is given for each rep, except on the rower where each calorie is one point.

“FIGHT GONE BAD (FITNESS)”

3 ROUNDS FOR MAX REPS

1:00 – Wall Balls (14/10)

1:00 – Sumo Deadlift High Pulls (65/45)

1:00 – Box Jumps (20)

1:00 – Push Press

1:00 – Cal Row

1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)

KG BB: (30/20)

EXTRA CREDIT (ALL)

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

50 Double-Unders or 1:00 Practice

-Rest 1:00-

1:00 Calf Smash

-Rest 2:00 b/t Sets-

(No Measure)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3 SETS

20 Alt. DB Incline Bench Press

-Rest :30-

10 Ring, Bar, or Bench Dips

-Rest 2:00 b/t Sets-

(Score is Weight on DBs)

WARM-UP

200m Run

Into…

2 ROUNDS

5 Inch Worms into Up Dog/ Down Dog

10 Good Mornings

8 Jefferson Curls

5/5 Bodyweight Lunges

10 Shoulder taps

5/5 Cat/Cow

Into…

200m Run

2 ROUNDS

5 Tempo RDL (31X1)

5/5 BB Front Rack Lunges

10 Up/Downs

STRENGTH (ALL) — 5×3 Deadlift* (31X1)

Deadlift for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

200m Run

5/5 Front Rack Lunges (115/75)

20 Up-Downs

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP × 12 MINUTES

200m Run

5/5 Front Rack Lunges (75/55)

15 Up-Downs

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed

WARM-UP

OPTIONAL MOBILITY

5 Up/Down Dog

8 Groiner into Pigeon Pose

5 Quadruped Forward + Backward Hip

Circles

10 Cat/Cow

Into…

1-2 ROUNDS

50 Single Unders

10 Good Mornings (BB Optional)

10 Deadbugs

6 Hang High Pull

Into…

1-2 ROUNDS

30 Double Unders or Single Single

Doubles

10 BB RDLS

10 Alt. Supermans

6 Hang Muscle Snatches*

*RND 2 complete Hang Power Snatches.

STRENGTH (ALL) — 5×4 Deadlift* (31X1)

Deadlift for load:

#1: 4 reps

#2: 4 reps

#3: 4 reps

#4: 4 reps

#5: 4 reps

Open 14.1

Complete as many reps as possible in 10 minutes of:

• 30 double-unders
• 75/55# power snatches, 15 reps

  “OPEN 14.1 (ADJUSTED)”

  AMRAP x 10 MINUTES

  50 Single Unders

  15 Power Snatches (65/45)

  (Score is Round + Reps)

  KG BB: (30/20)

  EXTRA CREDIT (ALL)

  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*

  5-5-5-3-3-1-1-1

  *Start Moderate and Build to a Heavy Single for the day.

  (Score is Weight)

  2.) EMOM x 6 MINUTES

  MIN 1 – :20/:20 Single Leg Single Unders

  MIN 2 – :40 Double Unders or Double

  Under Attempts

WARM-UP

1-2 ROUNDS

6 Cat Cows

6/6 Moose Antlers

6 Alt. Samson Lunges

6 Yoga Push-Ups

Into…

2-3 ROUNDS

1:00 Cardio Choice

5 Tempo Push-Ups (31×1)

5/5 Seated Arnold Press

10 Alt. Step-Ups

WORKOUT (ALL)

3 SETS FOR QUALITY

2:00 Cardio Choice

2/2 DB/KB Turkish Get-Ups (Athlete

Choice)

20 Push-Ups*

2:00 Cardio Choice

10/10 Half Kneeling DB/KB Arnold Press

20 Alt. Box Step-Ups**

• Hand Release Optional.
• *DB/KB Optional.

-No Additional Rest b/t Sets-

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-