Wednesday 01/22/2025

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)

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