WARM-UP
200m Run or 250/200m Row
Into…
2 ROUNDS
8 Shoulder Taps + Down Dog*
8 Alt. DB Deadlifts
8 Vertical Jumps
*1 Rep = Plank Shoulder Tap (R) + Shoulder
Tap (L) + Down Dog
Into…
2 ROUNDS
8 Plank Walk Outs
8/8 Single Arm DB Push Press
8 Half Box Jumps*
*Don’t stand all the way up. Once you land in a quarter or full squat, immediately step down.
STRENGTH (PERFORMANCE)
ON A 18:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Snatch*
+
1 Hang Snatch*
+
1 Overhead Squat
*Option for Squat or Power.
(Score is Weight)
Open 22.1
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
(M) 35-1b dumbbell, 20-in box
(F) 50-lb dumbbell, 24-in box
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*
10-10-10-10
*Start heavier than last week and try to end heavier.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 4-5 SETS*
5 Bottom to Half Pull-Ups
5 Top to Half Pull-Ups
5 Strict Pull-Ups
*Complex does NOT need to be unbroken, but movements do.
-Rest As Needed b/t Sets-
STRENGTH (FITNESS)
ON A 18:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Snatch
+
2 Hang Power Snatch
(Score is Weight)
OPEN 22.1 (FITNESS)
AMRAP x 15 MINUTES
3 Half Wall Walks
12 Alt. DB Snatches (35/20)
15 Box Jump Overs (24/20)
(Score is Rounds + Reps)
KG DB: (22.5/15)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/ Floor*
5/5 Groiner w/Thoracic Rotation**
-Rest as Needed b/t Sets-
*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips.
Rotate down and away from the leading leg, then twist and reach up towards the leading leg.