Wednesday October 2

Wednesday October 2

“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
FINISHER
3 SETS
15 Slow Tuck-Ups on Rower 1:00 Hollow Rocks
-Rest as needed b/t Sets-
Tuesday October 1

Tuesday October 1

STRENGTH
EVERY 1:30 FOR 6 SETS 2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

 

WOD
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75) 6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
Monday September 30

Monday September 30

SKILL
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
WOD
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20″)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
Saturday September 28

Saturday September 28

AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead (95/65)|(65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME 2-4-6-8-10-8-6-4-2* DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row
Friday September 27

Friday September 27

“NCFIT BASELINE II”
I. ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
-Rest as Needed*-
II. AMRAP x 2 MINUTES
Max Calorie Bike
*Rest at Least 5:00 b/t Efforts

Thursday September 26

Thursday September 26

STRENGTH/SKILL
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
WORKOUT
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play

 

Barbell
Topic: Full movement: Clean and Jerk
Techniques and Drills
Complex 1: CGDL + Muscle Clean + 2 Front Squat
Complex 2: Power Clean + Strict Press + 2 Push Press + 3 Jerk
Complex 3: Hang Power Clean + 2 Front Squat + Push Press + Jerk
Complex 4: Clean and Jerk (2+1)

Aerobic Capacity

4 ROUNDS FOR TIME
400m Run
20 Burpees
50 Air Squats

 

Wednesday September 25

Wednesday September 25

“NCFIT BASELINE I”
I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
-Rest as Needed*-

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups 18 Sit-ups
*Rest at Least 5:00 b/t Efforts

Tuesday September 24

Tuesday September 24

“Split Happens”

EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (30/20)|(20/14)
*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate.
**Score for workout is total Wall Balls.
Monday September 23

Monday September 23

STRENGTH
3-3-3-3-3 Deadlift*
*Build to 3RM Deadlift.
WOD
WORKOUTFOR TIME
200m Run
–Into–
3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders
–into–
200m Run
-10:00 Hard Cap
Friday September 20th

Friday September 20th

*Reminder! Gym will be CLOSED on Saturday for our ‘Hulks and Ninjas’ competition! Come cheer on some athletes!

EXTENDED WARM-UP 
ON A 10:00 RUNNING CLOCK
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

WOD
HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)