Monday

1
Dec

Monday

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 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8 ROUNDS (:20 ON/ :10 OFF)

R1-R2: Single Unders

R3: High Jump Single Unders

R4: Fast Wrist Single Unders

R5: Penguin Taps

R6: Single Single Double Under

R7-R8: Double Unders

Athletes will then transition into…

2 ROUNDS

10 Lunges

10 Good Mornings

10 Air Squats

Strength

Back Squat (5-5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Back Squats

*Start at a light weight a build to a moderate weight.

Workout

Metcon (Time)

FOR TIME

800m Run

25 Back Squats (95/65)

150 Double Unders

25 Back Squats

800m Run

-16:00 Hard Cap-