16
Dec
Tuesday
Announcements
Skill Preview – 12/16-12/22
Monday – Squat
Tuesday – Kettle Bell/Abs
Wednesday – Deadlift
Thursday – Conditioning
Friday – Clean and Jerk
Saturday – Partner Saturday (Bring a Buddy)
Sunday – Burn/Rowing/Hyrox
Wells Street Fitness – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS (7 MIN CAP)
10 Slam Ball Deadlifts
20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball)
10 Slam Ball Ground to Overhead
20 Alt. Plank Shoulder Taps
5 Slam Ball “Dip + Drive”*
5 Slam Ball Push Press
20 Alt. Lunges
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
15 Slam Balls
10 Slam Ball Push Press
-Rest 2:00-
AMRAP x 4 MINUTES
20 Alt. Slam Ball Lunges
20 Slam Ball Russian Twists