Saturday

31
Jan

Saturday

Announcements

Skill Preview – 1/26 – 2/2
Monday – Power Clean
Tuesday – Back Squat
Wednesday – Gymnastics
Thursday – Conditioning
Friday – Deadlift
Saturday – Partner Workout (Start of Friends and Family Week)
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN

ODD- :45 Groiners

EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN

ODD- :20 Single DB DL (inside the feet)/side

EVEN- :45 Up-Downs

EMOM x 4 MIN

ODD- :45 Sit-Ups

EVEN- :20 SA DB Strict Press/side

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

40 Cal Row

40 Pull-Ups

20 Deadlift (315/225)

120 Double Unders

40 Cal Row

120 Double Unders

20 Deadlift

40 Pull-Ups

40 Cal Row

(Score is Time)