Monday, February 19th

A. CONDITIONING
AMRAP x 30 (EZ pace/50%)
1min Ring FLR
250m Row
1min Single unders
250m Ski

B. NC60

C. BIAS WORK:
STRENGTH
EMOM x 5
8 Power Cleans (50% of 1RM)

GYMNASTICS
4 SETS, NFT
:30 sorenson hold
10 strict TTB

CONDITIONING
AMRAP x 20 (Hard)
10 Cal Row
5 Box Jumps (30/24)
1 Rope Climb

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Tuesday, February 20th

A. CONDITIONING
EMOM x 30
1st: 20/15 Cal Row
2nd: 20 Push-ups
3rd: Rest

B. NC60

C. BIAS WORK:
STRENGTH
EMOM x 10
25’ Front rack SA DB walking lunge (50/35)
Odd min right arm
Even min left arm

GYMNASTICS
AMRAP x 8
2-4-6-8-10...etc..
HSPU
3 Power Cleans after each set (185/125)

CONDITIONING
EMOM x 10
Odd: 20 Cal bike
Even: EZ peddle  

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Wednesday, February 21st

A. CONDITIONING
10 SETS (85%)
1 minute bike
1 minute row
:15 rest

B. NC60

C. BIAS WORK:
STRENGTH
Min 1-5
Heavy Jerk Double
Min 5-10
Heavy Jerk Single

GYMNASTICS
FOR TIME
75 TTB
Every break 3 burpees

CONDITIONING
10 ROUNDS
10 Power Snatches (75/55)
30 DU
Rest :30

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Friday, February 23rd

A. FLUSH WORK (easy pace/50%)
AMRAP x 45 min
400m run
1min plank
400m row
1min box step ups
400m ski
1min lunges

B. NC60
Open 18.1

C. BIAS WORK:
No bias work. Hit 18.1 HARD! 

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Saturday, February 24th

A. CONDITIONING
12 SETS (85%)
1min Run/Bike/Row
1min Ski
:30 Rest

B. NC60

C. BIAS WORK:
STRENGTH
EMOM x 10
5 Power Snatches (70%)

GYMNASTICS
EMOM x 10
30 DU
3 BMU
*same minute

CONDITIONING
AMRAP x 20 (80%)
20 KBS (70/53)
20 Burpees

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NCFIT