Tuesday February 25

Tuesday February 25

Shoot for consistency throughout each round and find a pace that they are able to maintain throughout the workout. Keep the midline braced during the Wall Walks and lift the DBs with full control.

WORKOUT
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.

Monday February 24

Monday February 24

Find a heavy rep while still maintaining perfect mechanics & utilize the rest period to prep for the next repetition. For the workout shoot for unbroken or quick sets on the Chest to Bar Pull-ups and Deadlifts.

STRENGTH
ON A 15:00 RUNNING CLOCK
Build to Heavy 1-Rep Deadlift
(Score is Load)

NCFIT CLASSIC WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run  or 500m Row
*Last seen 6/4/2019
(Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose

Saturday February 22

Saturday February 22

Partner up and hold onto the Row! Wall Balls and Burpees can be broken up any way, so pick a strategy that you and your partner can hold onto the entire workout.

PARTNER WORKOUT
IN TEAMS OF 2
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests.
Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)

PARTNER FINISHER IN TEAM OF 2
3 SETS FOR MAX REPS*
:45 Russian Twist :15 Transition / Rest :45 Plank Hold :15 Transition / Rest P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles. (No Measure)

Friday February 21

Friday February 21

Establish new 3RM Snatch number (power or squat). This will be retested 3x this year! Newbies should work on lighter loads and mechanics. In the workout, establish new Isabel time with focus on being “automatic” when you touch the bar…this is not a test of max strength. Need to be able to move the bar.

STRENGTH
ON A 20:00 RUNNING CLOCK
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)

BENCHMARK WORKOUT
“ISABEL”
FOR TIME
30 Power Snatch (135/95)|(95/65)
*Last seen in 2018 (Score is Time)

Wednesday February 19

Wednesday February 19

Build to a heavy set of today’s skill/strength work! Build confidence with the split jerk and become more consistent with the footwork involved…get reps! For the workout, shoot for 7+ rounds by keeping the row explosive and the transitions smooth!

STRENGTH
5 SETS*
1 Push Press + 2 Push Jerk + 3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)

WORKOUT
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)

OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back / Shoulders (No Measure)

A. CONDITIONING
ON A 20:00 Clock perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. NC60
C. STRENGTH/GYMNASTICS
1. FOR TIME 30 Muscle-Ups* *Bar or Ring, work on your weaker skill! (Score is Time)
-Rest as Needed-
2. “OPEN 13.3” AMRAP x 12 MINUTES 150 Wall Balls (20/14) 90 Double Unders 30 Muslce-Ups (Score is Rounds + Reps)

Tuesday February 18

Tuesday February 18

Build to a heavy set of 3 for the day while not compromising form as the weight gets heavier — can be 3RM or just a heavy 3. For the workout find a challenging weight allow for sets of at least 3-6 reps on the Deadlift, big sets on the TTB and shoot for unbroken reps on the Double Unders

STRENGTH
ON A 15:00 RUNNING CLOCK
Build to Heavy 3-Rep Deadlift
(Score is Load)

WORKOUT FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)

Extra
A. CONDITIONING
EVERY 3:00 FOR 4 SETS 200m Run Max Distance HS Walk in Remaining Time (Score is Lowest Distance)
-Rest 5:00-
EVERY 3:00 FOR 4 SETS
Row 200m Max Strict HSPU in Remaining Time (Score is Lowest Rep Count)
B. NC60
C. STRENGTH ON A 20:00 RUNNING CLOCK… Establish 10RM TNG Power Clean & Establish 20RM Back Squat* *Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior. (Score is Load)