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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Slamball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Wall Balls (30/20)|(20/10)

(Score is Time)