nc45

Monday, January 22nd

STRENGTH

EMOM x 10 MINUTES
1 Snatch
*Build in weight each minute if possible

WORKOUT

AMRAP x 8 MINUTES
4-8-12-16 ...
Non-Alternating Hang DB Snatch (50/35)
Pull-up


Tuesday, January 23rd

WORKOUT

4 ROUNDS FOR TIME
25/20 Calorie Row
25 Thrusters (95/65)

 

Wednesday, January 24th

STRENGTH

EMOM x 10 MINUTES
Odd - :50 Heavy DBL KB Hold
Even - 50’ Front Rack DBL KB Carry

WORKOUT

EMOM x 10 MINUTES
Odd - 20 Box Jump Overs (24/20)
Even - 10 Toe 2 Bar + 10 Push-ups
 

Thursday, January 25th

WORKOUT

5 ROUNDS FOR TIME
400m Run
1 Round of *DT (155/105)

*DT = 12 Deadlifts + 9 Hang Power Clean + 6 Shoulder 2 OH
 

Friday, January 26th

WORKOUT

2 MINUTE STATIONS FOR MAX REPS/CALS
Wall Balls (20/14)
Burpee Pull-ups
Calories on Bike
-rest 3 minutes-
*Repeat for a total of 3 rounds
 

Saturday, January 27th

WORKOUT

FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
25-20-15-10-5
KB Swings (70/53)
 

Sunday, January 28th

WORKOUT

5 SETS
20/15 Calorie Row
20 Burpees
20/15 Calorie Assault Bike
20 Air Squats
20/15 Calorie Ski Erg
-rest 3 min between sets-

*Goal is to get faster each round.
Rd. 1 - EZ Pace
Rd. 3 - Mod Pace
Rd. 5 - Hard/Fast Pace

NCFIT