WARM-UP
1 ROUND
1:00 Row (Focus on Long Pull)
10 Good Mornings
10 Air Squats
10 Down Dog to Up Dog
10 Alt Arm Raises in Child’s Pose
Into…
2 ROUNDS
8/10 Cal Row (Dialing in the pace for the workout)
10 MB RDL (Deadlifts for 2nd Round)
10 MB Squats (Thrusters for 2nd Round)
10 MB Press
10 Push Up (Piked Push Up)
STRENGTH (ALL) — 5×1 Deadlift* (20X1)
Deadlift for load:
#1:1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
-55 deadlifts
-55 wall-ball shots
-55-calorie row
-55 handstand push-ups
Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled:
Men deadlift 135 lb., throw 20-lb. ball to
9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to
9-ft. target and perform hand-release push-ups
“OPEN 17.4 (FITNESS)”
AMRAP × 13 MINUTES
55 Deadlifts (135/95)
55 Wall Balls (20/10)
55 Cal Row
55 Hand Release Push-Ups
(Score is Rounds + Reps)
KG BB: (60/42.5)
KG WB: (6/5)
EXTRA CREDIT (ALL)
NOTE – February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Push Press*
10-10-10
*Start Light and build to something
Moderate.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
:20-:30 Active Bar Hang
-Rest 1:00-
Max Banded Dante Rows
-Rest as Needed b/t Sets-