Thursday October 3

Thursday October 3

WORKOUT
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
FINISHER
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK… Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.
Barbell

Topic: Pulling

Techniques and Drills

Snatch Grip Deadlift – 12 min

Drill – Pausing SGDL – 5×3 with 3-3s pauses – 2” off floor, below the knee, pockets

Snatch Pull – 12 min

Drill – Snatch pull – 5×3 – do not drop the bar in between reps but do reset from the floor for each rep (no “touch and go”)

Clean Pull from Deficit – 12 min

Drill – Clean pull from 2-4” deficit (standing on 25# or 45# plate) – 5×3 – do not drop the bar in between reps but do reset from the floor for each rep (no “touch and go”)

Complex – remaining time

2 CGDL + 2 Clean Pull + 3 Shrug Pulls

Aerobic Capacity
“My Heart Will Go On”
10 rounds
300m run
*Rest 90s between efforts
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