WARM-UP

AMRAP x 8 MINUTES*

100m Run

6 Inch Worms

20 Alt. Line Hops

6 Barbell Strict Press

*Athletes should increase their pace every round.

STRENGTH (ALL)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy of the Complex…

1 Push Press

+

2 Push Jerks

(Score is Weight)

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

400m Run

12 Shoulder to Overhead (135/95)

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

400m Run

12 Shoulder to Overhead (95/65)

(Score is Time)

KG BB: (42.5/30)

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.

1.) Bench Press*

10-10-10

*Start Moderate and build to Mod-Heavy.

Between each set, perform max reps banded lat pushdowns.

(Score is Heaviest Weight)

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

2). EMOM × 8 MINUTES

MIN 1 – :45 Tall Jump Single Unders*

MIN 2 – :45 Anterior Tib Raises

*If already proficient with Double Unders, practice max sets of Unbroken Double Under reps.