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 – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

1 SET

10:00 Ski

10:00 Bike

10:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×3)

3×3

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)

3×3

Non-Heaving Snatch Balance

Heaving Snatch Balance (3×1)

3×1

Heaving Snatch Balance

For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.

Snatch (2-2-2-2-2)

2-2-2-2-2

Snatch

For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.