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