WARM-UP
ROWING SPECIFIC WARM-UP
EMOM × 4 MINUTES
:40 Upper Body Only
:40 Legs Only :40 Half Slide
1:00 Full Stroke
GYMNASTICS WARM-UP
3 Rounds
10 Hollow Rocks
10 Alt. Supermans
10 Scap Pull-Ups
10 Ring Rows (Rds 2 & 3 Strict PU)
SKILL (PERFORMANCE)
EVERY 2:00 × 4 SETS
2 Kip Swing
+
3 Toes to Bar
+
4 Kipping Pull-Ups
-Rest w/ Time Remaining-
SKILL (FITNESS)
EVERY 2:00 × 4 SETS
2 Kip Swing
+
3 Toes to Something
+
4 Kips Swings or Kipping Pull-Up Attempt
-Rest w/ Time Remaining-
WORKOUT (PERFORMANCE)
FOR TIME
1000/800m Row
50 Toes to Bar
1000/800m Row
50 Pull-Ups
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
800/600m Row
50 Toes to Something
800/600m Row
50 Ring Rows
(Score is Time)
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). TABATA (8 ROUNDS :20 WORK / :10
REST)
MOVT 1 – Fast Single Unders*
MOVT 2 – Crossover Single Unders
*Option for Max Double Unders
-Rest as Needed b/t Part 1 & Part 2-
2). 3 SETS
10/10 Single Arm DB Incline Bench Press
Max Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
(Score is Weight on DBs)