Saturday October 19

Saturday October 19

WORKOUT 3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(53/35)
1:30 Max 10m Sprint
-1:30 Rest b/t Sets-

Thursday October 17

Thursday October 17

PARTNER RECOVERY WORKOUT
IN TEAMS OF 2
AMRAP x 15 MINUTES
P1 – Row for Cals
P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 DB Push Press
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Bike for Cals
P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.

COOL DOWN FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow Stretching

 

Barbell

Topic: Overhead (Jerk)

Techniques and Drills

Dip Drives

Drill – Dip Drives on the wall (PVC)

Drill – Jerk Drives 5×5

Complex

Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk

Split Jerk

Drill – Footwork

Drill – Recovery

Drill – Barbell

 Aerobic Capacity
Class WOD!

Wednesday October 16

Wednesday October 16

STRENGTH
3×5 Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

NCFIT BENCHMARK WORKOUT 
“POWER + AMANDA” FOR TIME 
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-

Tuesday October 15

Tuesday October 15

WORKOUT

EMOM x 24 MINUTES
MIN 1 – 3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold… Hollow Hold Superman Hold Plank Hold L-Sit Wall-Sit Tuck Hold Bar Hang Ring Support Hold Bottom Dip Hold KB Front Rack Hold

Monday October 14

Monday October 14

STRENGTH
ON A 12:00 RUNNING CLOCK
Establish 10RM Push Press*
*Max 2 attempts at 10RM

WORKOUT
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)

OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!