WARM-UP
3:00 Row (Increase intensity every minute)
Into…
1 ROUND
5 Jefferson Curls
10 Boot Strappers
5 Push-Up to Pike
10 Cat Cow
Into…
1 ROUND
10 Wall Ball Front Squats
10 Sumo Good Mornings
5 Tuck Jumps
10 Strict Press
Into…
1 ROUND
10 Wall Balls
10 Sumo Squats
10 Box Jumps
10 Push Press
Fight Gone Bad
Three rounds of:
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds
(Reps)
- Box Jump, 20″ box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
“FIGHT GONE BAD (FITNESS)”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – Sumo Deadlift High Pulls (65/45)
1:00 – Box Jumps (20)
1:00 – Push Press
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG BB: (30/20)
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.) 3 SETS
50 Double-Unders or 1:00 Practice
-Rest 1:00-
1:00 Calf Smash
-Rest 2:00 b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
20 Alt. DB Incline Bench Press
-Rest :30-
10 Ring, Bar, or Bench Dips
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)