Monday

5
Jan

Monday

Announcements

Skill Preview – 1/7-1/12
Monday – Deadlift
Tuesday – Thruster
Wednesday – KB Complex
Thursday – Conditioning
Friday – Clean and Jerk
Saturday – Savage Saturday
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MIN CAP)

50m Jog

50m Skip

5/5 Split Squats

10 Up-Downs

Immediately into …

TABATA (4 MINUTES)

8 ROUNDS :20 ON / :10 OFF

MVMT 1: Single-Unders

MVMT 2: Lateral Single-Unders

MVMT 3: SLOW High Jump Singles

MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)

MVMT 5: Single Unders w/double-under wrist speed (Left Hand)

MVMT 6: 3 Singles + 1 Double-Under

MVMT 7: 2 Singles + 1 Double-Under

MVMT 8: See if you can string 5+ double-unders together!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

200m Run

10 Alt. DB Suitcase Lunges

20 Double-Unders

10 Burpees

(Score is Rounds + Reps)