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