Friday 01/24/2025

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.

 

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