Wednesday

3
Dec

Wednesday

Announcements

Skill Preview – 12/2-12/8
Monday – Power Clean
Tuesday – Gymnastics
Wednesday – SKWATS
Thursday – Conditioning
Friday – Deadlift
Saturday – Partner Saturday (Bring a Buddy)
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

12 Box Jump Over (24/20)

12 C2B Pull-Ups

12 HSPU

12 Deadlifts (275/195)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

1. AMRAP x 3 MINUTES

Push Jerks (155/105)

-Rest 3:00-

2. AMRAP x 3 MINUTES

Push Jerks (175/125)

-Rest 3:00-

3. AMRAP x 3 MINUTES

Push Jerks (195/140)

-Rest 3:00

4. AMRAP x 3 MINUTES

Push Jerks (215/155)