WARM-UP

2 ROUNDS

50 Single Unders

10 BW GM

10 Hand Over Hand Ring Rows

6 Inchworm + Push-Up

1 ROUND

30 Single-Single-Doubles

10 KB DL

10 Strict Knee Raise

10 Pike Push-Ups

1 ROUND

25 Double Unders

10 Russian KB Swings

6 Knees to Elbow

6 Pike Push-Ups

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1 – 25 Double Unders + Max

Handstand Push-Ups

MIN 2 – 25 Double Unders + Max Russian

KB Swings (70/53)

MIN 3 – Max Rope Climbs

MIN 4 – Rest

(Score is Total ‘Max Reps’)

KG KB: (32/24)

WORKOUT (FITNESS)

EMOM × 16 MINUTES

MIN 1 – 25 Double Unders + Max DB Push

Press (35/20)

MIN 2 – 25 Double Unders + Max Russian

KB Swings (53/35)

MIN 3 – Max Knees to Elbow

MIN 4 – Rest

(Score is Total ‘Max Reps’)

KG DB: (15/10)

KG KB: (24/16)

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.) Strict 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

15-20 Banded Lat Pushdowns

-Rest :30-

5-7 Strict Pull-Ups*

*Option to use band for assistance or add weight

-Rest as Needed b/t Sets-