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-

Closed for the holiday.

Closed in observance of the holiday.

WARM-UP

10/10 Front to Back Leg Swings

10/10 Side to Side Leg Swings

20 Lateral Line Hops

20 Sagittal Line Hops

16 Shoo the Chickens

into..

200m Jog

10 Box Step-Ups

10 Deadbugs

12 Scap Push-ups

8 Up-Downs

into…

100m Run

8 KB Goblet Box Step-Ups

10 Straight Leg Sit-Ups

6 Push-Ups

into…

100m Sprint

10 Butterfly Sit-Ups

6 Hand Release Push-Ups

6 Up-Down Box Jumps

STRENGTH (ALL)

3 SETS

12-15 Lat Pull-Overs

20-25 Banded Upright Rows

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT (PERFORMANCE)

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max KB Goblet Alt. Box Step-Ups (53/35)|

(24/20)

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Sit-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Up-Down Box Jumps (24/20)

Immediately into…

100m Sprint

(Score is Total Reps of ‘Max’ Movements)

KG KB: (24/16)

WORKOUT (FITNESS)

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max KB Goblet Alt. Box Step-Ups (35/20)|

(20)

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Sit-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Up-Down Box Jumps (20)

Immediately into…

100m Sprint

(Score is Total Reps of ‘Max’ Movements)

KG KB: (16/12)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A +T+Y

-Rest as Needed b/t Sets-

WARM-UP

1-2 ROUNDS

30 Mountain Climbers

25 Bunny Hops

20 Shoulder Taps

15 Scap Push-Ups

10 Glute Bridge Ups

10 Box Step Ups

Into…

2 ROUNDS

6 SL KB RDL + 6 SL SA KB Bent Over Row

6 SL KB RDL + 6 SL SA KB Bent Over Row

6 Push-Ups

6 Jump Tucks*

*Perform Box Jumps the 2nd Round

STRENGTH (ALL) — ON A 20:00

RUNNING CLOCK… Build to a 3-Rep Moderate-Heavy Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

12 Hand Release Push-Ups

12 Russian KB Swings (70/53)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

KG KB: (32/24)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

12 Push-Ups

12 Russian KB Swings (53/35)

12 Box Jumps (20)

(Score is Rounds + Reps)

KG KB: (24/16)

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-