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