Thursday 01.13.2022

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Warm-up Drills
I. Dynamic Warm-up for Ankles/Calves
II. 3:00 x Jumprope
III. Mobility
IV. Armbar Stretch, KB Sink Drill & Turkish Get-up Warm-ups

Impact/Focus: Turkish Get-up Time Trial
Warm-up as needed before completing the following task for time with a single Dumbbell or KB weight.

20 x Turkish Get-ups
*alternate arms each rep, 10 reps total per side

Post scores to comments.

“Wyatt Erp”
5 Rounds for time of
10 x 1-arm Devil’s Press (35/20lbs)
12 x Pull-ups
35 x Double-unders


  • Scale weight as needed.
  • Ring Rows, Banded Pull-ups or Jumping Pull-ups may be subbed in today for 15 reps per round.
  • Scale to 20 x Double-unders or 50 x Single-unders.
  • Devil’s Press may upgrade to two 35/20lb Dumbbells, Pull-ups to Chest-to-Bar Pull-ups & 50 x Double-unders per round.

Post scores to comments.

Samy Daghir

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