WARM-UP

1 ROUND

400 M Run

High Knees

Butt Kickers

Side Shuffle

Hamstring Sweeps

Walking Hip Openers

200 M Run

Into

2 ROUNDS (Time Permitting)

10 BB RDL

8 BB High Pulls

6 High Hang Muscle Cleans

10 Elbow Punches

STRENGTH (ALL)

EVERY 1:30 × 6 SETS*

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Build up to Moderate-Heavy Weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

800m Run

30 Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*

800m Run

*1-Rep = 1 Power Clean + 1 Hang Power

Clean

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

800m Run

30 Reps of 1 Power Clean + 1 Hang Power Clean (95/65)*

800m Run

*1-Rep = 1 Power Clean + 1 Hang Power

Clean

(Score is Time)

KG BB: (42.5/30)

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

:45 Max Reps of Single-Single-Double

Under

-Rest 1:00-

20 Seated Weighted Calf Raises

-Rest 2:00 b/t Sets-

(No Measure)

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

2. 3 SETS

20 DB Incline Bench Press

-Rest :30-

10/10 DB Tricep Kickbacks

-Rest 2:00 b/t Sets-

(Score is Weight on DBs)

WARM-UP

2 ROUNDS

10 Alt. 90-90 Hip Rotations

5 Bootstrappers

10 Scap Pull-Ups

:30 Bottom of Squat Hold (Active Hold!)

Into…

2 ROUNDS

10 Jump Squats

10 Banded Lat Pushdowns

10 Kip Swings

5 Lunge-Lunge-Squats*

*1 Rep = Lunge (L) + Lunge (R) + Air Squat

STRENGTH (ALL) — 5×4 Front Squat*

(32X1)

Front Squat for load:

#1 4 reps

#2 4 reps

#3 4 reps

#4 4 reps

#5 4 reps

WORKOUT (PERFORMANCE)

6 ROUNDS FOR TIME

12 DB Farmers Alt. Lunges (50/35)

12 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

6 ROUNDS FOR TIME

12 DB Farmers Alt. Lunges (35/20)

12 Toes to Something

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves

WARM-UP

1-2 MOBILITY ROUNDS

5 Inchworms w/ Push Up

10 Alt Piked Toe Taps

5/5 Moose Antlers

10 Glute Bridge Raises

10 Bird Dogs

Into…

3 ROUNDS

8 Push Ups (RND 2= Pike Push Up, RND 3=Push Press)

8 KB Deadlifts (RND 2= Russian Swings, RND 3= Full Swings)

8 Kip Swings

8 Ring Rows (Optional: False Grip)

SKILL (PERFORMANCE)

EVERY 2:00 × 5 SETS

2 Strict Handstand Push-Ups

+

3-5 Kipping Handstand Push-Ups

-Rest w/ Time Remaining-

SKILL (FITNESS)

EVERY 2:00 × 5 SETS

2 DB Deficit Push-Ups

+

3-5 Hand Release Push-Ups

or…

2 DB Strict Press

+

3-5 DB Push Press

-Rest w/ Time Remaining-

NATE

As many rounds as possible in 20 minutes:

•2 Muscle-ups

•4 Handstand Push-ups

•8 2-Pood Kettlebell swings

“NATE (FITNESS)”

AMRAP × 20 MINUTES

2 Burpee Pull-Ups

4 DB Push Press (35/20)

8 KB Swings (53/35)

(Score is Rounds + Reps)

KG DB: (15/10)

KG KB: (24/16)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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

*Start Moderate and build to Mod-Heavy.

One more set of 10 reps this week.

Between each set of Bench Press, perform a set of Max Reps Banded Dante Rows.

(Score is Heaviest Weight)

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

2.) EMOM x 8 MINUTES

MIN 1- :30 Cross Over Single Unders

MIN 2 – :30 Max Reps Elevated Calf Raises

WARM-UP

1 ROUND

10 Hops

10/10 Single Leg Hops

10 Jumping Jacks

10 Alt. Childs Pose Lat Stretch

10/10 Adductor Rocks

10 Alt. Cossack Squats

10 Air Squats

2 ROUNDS

30 Jump Rope*

10 Elbow Punches

5 Power Clean

5 Front Squat

5 Overhead Presses

*RD1: 30 Single Unders

RD2: 30 Double Unders or Single Unders

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat

Front Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

“OPEN 17.5”

10 ROUNDS FOR TIME

9 Thrusters (95/65)

35 Double Unders

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

“OPEN 17.5 (ADJUSTED)”

10 ROUNDS FOR TIME

9 Thrusters (65/45)

35 Single Unders

(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.

1.) Bench Press*

7-7-7-5-5-3-3-3

*Start Moderate and Build to a Heavy Set of 3 for the Day.

(Score is Heaviest Weight)

2.) Calf Mobility

2:00/Leg Poster Tib. Lacrosse Ball Smash :30/Leg Calf Stretch (Heel Down / Toes Up)

1:00/Leg Barbell or KB Horn Calf Smash

Closed for national day of mourning for President Jimmy Carter

WARM-UP

ROWING SPECIFIC WARM-UP

EMOM × 4 MINUTES

:40 Upper Body Only

:40 Legs Only :40 Half Slide

1:00 Full Stroke

GYMNASTICS WARM-UP

3 Rounds

10 Hollow Rocks

10 Alt. Supermans

10 Scap Pull-Ups

10 Ring Rows (Rds 2 & 3 Strict PU)

SKILL (PERFORMANCE)

EVERY 2:00 × 4 SETS

2 Kip Swing

+

3 Toes to Bar

+

4 Kipping Pull-Ups

-Rest w/ Time Remaining-

SKILL (FITNESS)

EVERY 2:00 × 4 SETS

2 Kip Swing

+

3 Toes to Something

+

4 Kips Swings or Kipping Pull-Up Attempt

-Rest w/ Time Remaining-

WORKOUT (PERFORMANCE)

FOR TIME

1000/800m Row

50 Toes to Bar

1000/800m Row

50 Pull-Ups

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

800/600m Row

50 Toes to Something

800/600m Row

50 Ring Rows

(Score is Time)

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.

1). TABATA (8 ROUNDS :20 WORK / :10

REST)

MOVT 1 – Fast Single Unders*

MOVT 2 – Crossover Single Unders

*Option for Max Double Unders

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

2). 3 SETS

10/10 Single Arm DB Incline Bench Press

Max Banded Tricep Pull-Downs

-Rest As Needed b/t Sets-

(Score is Weight on DBs)

WARM-UP

2 ROUNDS

5 Cat/Cows

5/5 Staggered Stance Good Mornings

10 Scap Push-Ups

10 Alt. 90-90 Hip Rotations

Into…

2 ROUNDS

5 Jefferson Curls

5/5 Staggered Stance Deadlifts

10 Knee Push-Ups

10 Air Squats

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a Heavy Rep Deadlift

Deadlift for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

6 Deadlifts (275/185)

12 Push-Ups

18 Air Squats

(Score is Rounds + Reps)

KG BB: (125/85)

WORKOUT (FITNESS)

AMRAP × 12 MINUTES

6 Deadlifts (185/135)

8 Push-Ups

18 Air Squats

(Score is Rounds + Reps)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Cat/ Cows

10 Alt. Dead Bugs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

AMRAP x 8 MINUTES*

100m Run

6 Inch Worms

20 Alt. Line Hops

6 Barbell Strict Press

*Athletes should increase their pace every round.

STRENGTH (ALL)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy of the Complex…

1 Push Press

+

2 Push Jerks

(Score is Weight)

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

400m Run

12 Shoulder to Overhead (135/95)

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

400m Run

12 Shoulder to Overhead (95/65)

(Score is Time)

KG BB: (42.5/30)

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.

1.) Bench Press*

10-10-10

*Start Moderate and build to Mod-Heavy.

Between each set, perform max reps banded lat pushdowns.

(Score is Heaviest Weight)

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

2). EMOM × 8 MINUTES

MIN 1 – :45 Tall Jump Single Unders*

MIN 2 – :45 Anterior Tib Raises

*If already proficient with Double Unders, practice max sets of Unbroken Double Under reps.

WARM-UP

MOBILITY ROUND

12 Toe Touch Jumping Jacks

12 Alt Plank to Pike Toe Taps

12 Alt Groiner W/ Twist

12 Good Mornings

12 Alt Scorpion Twists

Into…

2-3 ROUNDS

7 Snatch Grip RDL

7 Elbow Punches

7 BTN Snatch Grip Push Press

7 Kip Swings

7 Ring Rows

7 Up-Downs

STRENGTH (ALL)

EMOM × 6 MINUTES

1 Power Snatch

+

1 Hang Snatch*

Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

10 Power Snatches (135/95)

12 Muscle-Ups*

20 Hang Power Snatches (115/75)

10 Muscle-Ups*

30 Hang Power Snatch (75/55)

8 Muscle-Ups*

*Option for Bar or Ring.

(Score is Time)

KG BB1: (60/42.5)

KG BB2: (52.5/35)

KG BB3: (35/25)

WORKOUT (FITNESS)

FOR TIME

10 Power Snatches (95/65)

20 Up-Down Pull-Ups

20 Hang Power Snatches (75/55)

16 Up-Down Pull-Ups

30 Hang Power Snatch (45/35)

12 Up-Down Pull-Ups

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (35/25)

KG BB3: (20/15)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

WARM-UP

LINE DRILLS

25′ Alt. Knee Hugs

25′ Alt. Quad Stretch

25′ Hamstring Scoops

25′ Toy Soldier

25′ Toe Walk

25′ Heel Walk

25′ High Knees

25′ Butt Kickers

200m Run

Into…

CHIPPER WARM-UP

8 Scap Pull-Ups

8 Alt. Lunges :30 Plank Hold

8 Hanging Lat Pressdowns

8 Alt. Step-Ups

:30 Handstand Hold

8 Kip Swings

8 Box Jumps

:30 Dead Hang Hold

:15 Chin Over the Bar Hold

STRENGTH (ALL)

4 SETS

1:00 Plank Hold

:30 Handstand Hold*

:30 Dead Hang Hold

:15 Chin Over the Bar Hold

-Rest As Needed b/t Sets-

*Option for Wall or Freestanding.

WORKOUT (ALL)

4 SETS

30/25 Cal Bike

15 Toes to Bar or Toes to Something

30 Box Jumps (Athlete Choice)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-