WARM-UP
1-2 MOBILITY ROUNDS
5 Inchworms w/ Push Up
10 Alt Piked Toe Taps
5/5 Moose Antlers
10 Glute Bridge Raises
10 Bird Dogs
Into…
3 ROUNDS
8 Push Ups (RND 2= Pike Push Up, RND 3=Push Press)
8 KB Deadlifts (RND 2= Russian Swings, RND 3= Full Swings)
8 Kip Swings
8 Ring Rows (Optional: False Grip)
SKILL (PERFORMANCE)
EVERY 2:00 × 5 SETS
2 Strict Handstand Push-Ups
+
3-5 Kipping Handstand Push-Ups
-Rest w/ Time Remaining-
SKILL (FITNESS)
EVERY 2:00 × 5 SETS
2 DB Deficit Push-Ups
+
3-5 Hand Release Push-Ups
or…
2 DB Strict Press
+
3-5 DB Push Press
-Rest w/ Time Remaining-
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings
“NATE (FITNESS)”
AMRAP × 20 MINUTES
2 Burpee Pull-Ups
4 DB Push Press (35/20)
8 KB Swings (53/35)
(Score is Rounds + Reps)
KG DB: (15/10)
KG KB: (24/16)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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*
10-10-10-10
*Start Moderate and build to Mod-Heavy.
One more set of 10 reps this week.
Between each set of Bench Press, perform a set of Max Reps Banded Dante Rows.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) EMOM x 8 MINUTES
MIN 1- :30 Cross Over Single Unders
MIN 2 – :30 Max Reps Elevated Calf Raises