Friday

5
Dec

Friday

Announcements

Skill Preview – 12/2-12/8
Monday – Power Clean
Tuesday – Gymnastics
Wednesday – SKWATS
Thursday – Conditioning
Friday – Deadlift
Saturday – Partner Saturday (Bring a Buddy)
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

1. 4 ROUNDS FOR QUALITY

3:00 Moderate Pace Bike / 2:00 Easy Pace Bike

2. FOR QUALITY

10:00 Stretch & Mobilize as Needed for the Heavy Front Squats

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (155/105)

50 Toes 2 Bar

200m Sprint

20 Hang Power Clean (185/135)

40 Toes 2 Bar

200m Sprint

10 Hang Power Clean (205/145)

30 Toes 2 Bar

200m Sprint