Saturday

10
Jan

Saturday

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 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND…

1:00 Bike

10 Samson Lunges (Focus on opening hip flexors)

10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)

-quick rest-

1 ROUND…

1:00 Bike

10 Box Step Overs

10 DB Bent Over Rows

-quick rest-

1 ROUND…

1:00 Bike

10 DBL DB Deadlifts

10 DB Strict Presses

Strength

Warm-up (No Measure)

3 SETS

10 Tempo Push-ups (22X1)

12 Chin-ups

(No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

50 Wall Balls (20/14)

50 DBL DB Snatch (35/20)

50 Box Jump Overs (24/20)

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Rounds + Reps)