Tuesday

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 – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8/8 Suitcase Deadlift

8/8 Single Arm DB Bent Over Row

:20 Hollow Hold → :20 Hollow Body Hang

8/8 Single Arm DB Floor Press

8/6 Cal Bike

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 — 5-8 DB Renegade Rows*

MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Strict or C2B Pull-Ups*

10 Hand-Release Push-Ups

15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 15 HSPU

MIN 2 – 15 C2B Pull-Ups