WARM-UP

2 ROUNDS
12 Toes Touch Jumping Jacks
10 Alt. Lunges
10 Ring Rows
8 Air Squats w/ :01 Pause at Bottom

Into…

1-2 ROUNDS (TIME PERMITTING)
12 Alt. Elbow Punches
10 Barbell Front Squats
8 Barbell Strict Press
6 Thrusters

STRENGTH (ALL) — 5×5 Front Squat

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

“TAKE MY BREATH AWAY (PERFORMANCE)”

FOR TIME
3-6-9-12-15-21-27
Thrusters (95/65)
Chest to Bars

(Score is Time)

KG BB: (42.5/30)

“TAKE MY BREATH AWAY (FITNESS)”

FOR TIME
3-6-9-12-15-21-27
Thrusters (65/45)
Pull-Ups

(Score is Time)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Barbell Quad Smash
3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*

*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.

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*
10-10-10-10

*Start heavier than last week and try to end heavier.

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
15-20 Supinated Band Pull-Aparts
15-20 Banded Upright Rows
15-20 SLOW Banded Dante Rows

-Rest As Needed b/t Sets-