WARM-UP

1 MOBILITY ROUND

5 Inchworm + Push Up

5/5 Moose Antlers

10 Calf + Tib Raises

Into…

AMRAP × 5 MINUTES

5 Cal Bike

5 Tuck-Ups/V-Ups*

5 Up-Downs**

5 Kip Swings

At halfway point, swap movements for following:

*Toes to Something

**Burpees

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

25/20 Cal Bike

15 Toes to Bar

10 Burpees

(Score is Time)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Toes to Something

8 Burpees

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded

Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY ROUND

10 Groiners

10 Boot Strappers

10 Good Mornings

:30 Deadhang

Into…

1 ROUND

40 Line Hops (20 Lateral, 20 Forwards and Backwards)

10/10 DB Deadlifts

10 Scap Pull Ups

:15 Top of Ring Support

Into…

1 ROUND

8 Box Jumps

5/5 DB Hang High Pulls

10 Supinated Scap Pull Ups :15 Bottom of Ring Support

Into …

1 ROUND

8 Box Jumps

5/5 DB Snatches

10 Ring Rows or 3-5 Strict Pull Ups

SKILL (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups

SKILL (FITNESS)

ON A 10:00 RUNNING CLOCK…

Practice Strict or Weighted Strict Pull-Ups

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

14 Box Jumps (30/24)

14/14 Single Arm DB Snatches (50/35)

7 Ring Muscle-Ups

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

14 Box Jumps (24/20)

14/14 Single Arm DB Snatches (35/20)

12 Strict Pull-Ups

(Score is Time)

KG DB: (15/10)

EXTRA CREDIT (ALL)

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.) 3 SETS

10/10 Single Arm DB Seated Strict Press

-Rest :30-

12-15 DB Lateral Raises

(Score is Weight on DBs)

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

2. 3 SETS

15-20 Banded Lat Pushdowns

-Rest :30-

5-7 Pull-Up Negatives @ :03-:05*

*Use a band for assistace if needed

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND MOBILITY

10 Alt. 90/90 Hip Rotations

5/5 Adductor Rock Backs

10/10 Half Kneeling Ankle Rocks

10 Sumo Kang Squats

:30 Bottom of Air Squat Hold

Into…

2-3 ROUNDS

100m Run

5/5 Split Squat

10 Alt. Elbow Punches

5 Empty Barbell Tempo Fronts Squats

(20X1)

10 Empty Barbell Front Squats

STRENGTH (ALL) — 5×1 Front Squat*(20X1)

Front Squat for load:

#1:1 rep

#2:1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES

100m Run

20 Front Squats (75/55)

100m Run

20 Front Rack Alt. Lunges

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

100m Run

20 Front Squats (65/45)

100m Run

20 Front Rack Alt. Lunges

(Score is Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

50 Single Unders

10 BW GM

10 Hand Over Hand Ring Rows

6 Inchworm + Push-Up

1 ROUND

30 Single-Single-Doubles

10 KB DL

10 Strict Knee Raise

10 Pike Push-Ups

1 ROUND

25 Double Unders

10 Russian KB Swings

6 Knees to Elbow

6 Pike Push-Ups

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1 – 25 Double Unders + Max

Handstand Push-Ups

MIN 2 – 25 Double Unders + Max Russian

KB Swings (70/53)

MIN 3 – Max Rope Climbs

MIN 4 – Rest

(Score is Total ‘Max Reps’)

KG KB: (32/24)

WORKOUT (FITNESS)

EMOM × 16 MINUTES

MIN 1 – 25 Double Unders + Max DB Push

Press (35/20)

MIN 2 – 25 Double Unders + Max Russian

KB Swings (53/35)

MIN 3 – Max Knees to Elbow

MIN 4 – Rest

(Score is Total ‘Max Reps’)

KG DB: (15/10)

KG KB: (24/16)

EXTRA CREDIT (ALL)

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

*Start Light and build to something

Moderate.

(Score is Weight)

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

2.) 3 SETS

15-20 Banded Lat Pushdowns

-Rest :30-

5-7 Strict Pull-Ups*

*Option to use band for assistance or add weight

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY ROUND

10 Groiners

8 Cat Cow

10 Boot Strappers

8 Thread the Needle

Into…

1 ROUND

10 Wall Ball Front Squats

10 Scap Pull Ups

20 Shoulder Taps

Into…

1 ROUND

8 Wall Balls

8 Ring Rows

8 Up Downs

Into…

1 ROUND

6 Tempo Front Squats (21X1)

10 Kip Swings

6 Burpees

STRENGTH (ALL) — 5×2 Front Squat* (21X1)

Front Squat for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME

30 Wall Balls (20/14)

20 Chest to Bars

15 Burpees

(Score is Time)

KB WB: (9/6)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME

30 Wall Balls (14/10)

20 Jumping Pull-Ups

10 Burpees

(Score is Time)

KB WB: (6/5)

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

ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Bench Press

(Score is Weight)

2. 2-3 SETS FOR QUALITY

15-20 Seated Weighted Calf Raises

15-20 Anterior Tib. Raises

 WARM-UP

BOUNDING PRIMER

2 ROUNDS

12 Front to Back Line Hops

12 Side to Side Line Hops

10 Right/Left Single Leg Hops

5 Max Vertical Jumps

-Quick Rest Between Rounds-

Then Complete…

1 ROUND

8 Low Box Jumps

10 BW Good Mornings

10 Air Squats

10 Elbow Punch

1 ROUND

8 High Box Jumps

10 BB RDL

8 BB UpRight Rows

6 BB Front Squats

STRENGTH (ALL) — ON A 18:00

RUNNING CLOCK… Build to a 2-Rep Heavy Hang Clean*

Hang Clean for load:

#1: 2 reps

WORKOUT (PERFORMANCE)

AMRAP × 9 MINUTES

2-4-6-and so on…

Box Jumps (30/24)

Hang Power Cleans (115/75)

(Score is Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES

2-4-6-and so on…

Box Jumps (24/20)

Hang Power Cleans (75/55)

(Score is Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

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.

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.