WARM-UP

400m Run

Into…

1 ROUND

10 Shoulder Taps

10 Scap Push-Ups or :10 Handstand Hold

10 Ring Rows

10 Scap Pull-Ups

10 Alt. Knees Over Toe Lunge

10 Cossack Squat

2 ROUNDS

5 Kip Swings

5 Push-Up to Pike*

5 Air Squats

5 Narrow Air Squats

*2nd Round perform Pike Push-Ups for athletes performing Mary today

SKILL (PERFORMANCE)

EMOM × 8 MINUTES

MIN 1 – 3-5 Pull-Ups

MIN 2 – 4-6 Alt. Pistols

SKILL (FITNESS)

EMOM × 8 MINUTES

MIN 1 – 2-3 Pull-Ups or Ring Rows

MIN 2 – 3-5 Close Stance Air Squats

Mary

AMRAP in 20 minutes of:

• 5 HSPU

• 10 Pistol squats

• 15 Pull-ups

Cindy

AMRAP 20 minutes of:

• 5 pull-ups

• 10 push-ups

• 15 squats

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*

10-10-10-10-10-10

*Start Light and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 8-12 Alt.

KB Gorilla Rows.

(Score is Heaviest Weight)

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

2.) 3 SETS

Max Sets Unbroken Double-Unders

-Rest as Needed b/t Sets-

(Score is Highest Reps)