WOD

Wednesday February 12

Athlete Goal* – Work those BMU’s and come out of today knowing where we need work to continue to progress with this skill. Focus on the power of the lat and timing of the kip for the BMU’s, as well as getting more comfortable cycling a barbell! Shoot to get into the...

Tuesday February 11

Happy Birthday Coach Tiffany!!   Build up in weight on the complex to establish a moderate-heavy set with perfect mechanics...get comfortable in the jerk positions as we will see a similar complex next week! For the workout find a weight that athletes can move...

Monday February 10

Build to a heavy set of 5 reps while staying braced and controlling the weight back down to the ground without bouncing the weight. For the workout consistent pace on the rower and unbroken reps for the Deadlifts and Box Jumps. STRENGTH ON A 15:00 RUNNING CLOCK Build...

Saturday February 8

Find a group and establish a shared Back Squat weight! Move consistently through each station- find a weight on the Back Squat you can Clean off the ground, and pick a scaling option for T2B that allow consistent movement. PARTNER WORKOUT IN TEAMS OF 3 2 SETS x 3...

Friday February 7

The LEGENDARY NCFIT Benchmark -- “Death Row”! It’s a Khalipa classic and one of the most challenging tests of mental and physical endurance. If you’ve done this before and failed, what adjustments can you make? Goal is consistent and tough work on the rower for...

Thursday February 6

Get comfortable with the higher skill work today; lighter barbell, rope climbs and double unders. Focus on explosive hips and getting that bar moving fast for the muscle snatches while managing shoulder fatigue on the ropes! Keep the muscle snatches to 3 sets, and...

Wednesday February 5

For the strength session, athletes should focus on building up to a heavy single or 1RM with solid mechanics. For the workout, push that run pace and hang onto the bar for as long as possible to finish under today’s 12:00 hard cap! STRENGTH 1-1-1-1-1 Back Squat* *...

Tuesday February 4

Athlete Goal* – As the reps increase look to increase the cycle time of the movement to give more time to rest before the next minute. Scale back if unable to finish a round and continue to build from there WORKOUT "DEATH BY" (7:00 CAP) 6 Russian KB Swings...

Monday February 3

Maintaining tension in the Strict Press with a solid starting and finishing position. For the workout athletes should focus on moving through the calories on the bike as fast and going a little heavier than expected on the DB Strict Press STRENGTH 1-1-1-1-1 Strict...

Saturday February 1

Saturday February 1

Communication with your Partner is key! Choose a strategy on when to switch on the Rower, keep small and consistent sets on the Pull-Ups and Deadlifts, and try and hold onto the Double Unders! PARTNER WORKOUT IN TEAMS OF 2 FOR TIME 60 Cal Row 60 Pull-Ups 40 Deadlift...