Monday, October 15

A. CONDITIONING
2 Sets (80%)
60/45 Cal Bike
60/45 Cal Row
60/45 Cal Ski
-Rest 3:00-

B. NC60
80% effort.

C. BIAS WORK
STRENGTH
15 MINUTES to establish...
Bench Press
3RM

GYMNASTICS
EMOM x 12 MINUTES
Min 1 - 10 C2B
Min 2 - 5-10 TTB
Min 3 - 5-10 sHSPU

CONDITIONING
Hit session A. here if not done.

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Tuesday, October 16

A. CONDITIONING
60:00 (EZ/60%)
1:00 Each
Row
Double Unders
Bike
Box Step-ups
Ski
Burpees Over Bar
Run

B. NC60
70% effort.

C. BIAS WORK:
STRENGTH
10 MINUTES to establish...
1RM Power Snatch

GYMNASTICS
No Extra Gymnastics.

CONDITIONING
AMRAP x 10:00 (70% pace)
15 Cal Bike
15 Cal Row
60 DU

Rest 3:00
Repeat 2 more times

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Wednesday, October 17

A. CONDITIONING
AMRAP x 15:00 (85-90%/hard)
12/10 Cal Row
4/4 DB Hang Power Clean to OH
6 TTB

B. NC60
85% effort.

C. BIAS WORK:
STRENGTH
15 MINUTES to establish...
3RM TNG Squat Clean

GYMNASTICS
30 BMU

-Rest 5:00-

50 sHSPU

CONDITIONING
No Extra Conditioning.

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Friday, October 19

A. CONDITIONING
No am conditioning. Hit the NC60 workout with
full effort.

B. NC60
90% on this open wod

C. BIAS WORK:
STRENGTH
15 MINUTES to establish...
3RM Deadlift

GYMNASTICS
EMOM x 20:00
Min 1 - 50' HSW
Min 2 - :30 L-Sit Hold
Min 3 - 50 Wtd DU
Min 4 - Press to Handstand

CONDITIONING
10 Sets (80%)
10 Cal Bike
10/8 Cal Row
-Rest :60-

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Saturday, October 20

A. CONDITIONING
5 Sets (50%/EZ)
20/15 Cal Bike
40 Sit-ups
400m Run
40 Lunges
100 DU

B. NC60
70% effort.

C. BIAS WORK:
STRENGTH
15 MINUTES to establish...
Clean + Jerk
1RM

15 MINUTES to establish...
Back Squat
3RM

GYMNASTICS
No Extra Gymnastics.

CONDITIONING
For TIme (90%/hard)
18-15-12-9
Cal Row
Thrusters (95/65)

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Monday, October 8

A. CONDITIONING
3 Sets (80%)
45 Cal Bike
45 Cal Row
45 Cal Ski
-Rest 2:30-

B. NC60
80% effort.

C. BIAS WORK
STRENGTH
Bench Press; 8-8-6-6-4-4; (11x1);
Superset with
DB Prone Rows; 8x after each bench; (11x1); rest 2:00 after the DB Rows

GYMNASTICS
EMOM x 20:00 (with a 20/14# vest)
Min 0-5: 1 Seated LLRC
Min 6-10: 2 strict Paralette HSPU
Min 11-20: 6 C2B + 6 Push-ups

CONDITIONING
Hit session A. here if not done.

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Tuesday, October 9

A. CONDITIONING
70:00 (EZ/60%)
1:00 Each
Row
Double Unders
Bike
Box Step-ups
Ski
Burpees Over Bar
Run

B. NC60
70% effort.

C. BIAS WORK:
STRENGTH
Power Snatch; 3x1; 85%+; rest 2:00

Power Clean; 3x1; 85%+; rest 2:00

Back Rack Lunges
3x12 Alt.

GYMNASTICS
3x12
Strict HSPU
Rest :60 Between Sets

3x12
Strict Dips
Rest :60 Between Sets

3x12
Strict C2B
Rest :60 Between Sets


CONDITIONING
AMRAP x 15:00 (Easy pace)
30 Cal Bike
30 Cal Row
30 Cal Ski
400m Run

Rest 3:00
Repeat 3 more times

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Wednesday, October 10

A. CONDITIONING
5 Sets (85%)
AMRAP x 5:00
8 TTB
5/5 DB HPC and OH
14/12 Cal Row

-2:30 Rest-

B. NC60
85% effort.

C. BIAS WORK:
STRENGTH
5 Sets
1 Snatch + 1 Hang Squat Snatch; 80%+; rest :90 between sets

5 Sets
1 Clean + 1 Hang Squat Clean; 80%+; rest :90 between sets

GYMNASTICS
EMOM x 20:00
Min 1 - 5 Freestanding Handstand Push-Ups
Min 2 - 7 Strict TTB
Min 3 - 5-10 Triple Unders
Min 4 - :30 Pistols

*Hold weight out in front.

CONDITIONING
14 Sets (85%)
1:00 Bike

-Rest :60-

1:00 Row

-Rest :60-

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Friday, October 12

A. CONDITIONING
3 Sets (80%/same pace each set)
40/30 Cal Bike
40 Burpees Over Bar
40 WB (30/20)
-Rest 3:00-

B. NC60
85% Hard on this open wod

C. BIAS WORK:
STRENGTH
A. Deadlift
6x1; rest 3:00; increase load each set

B. AMRAP x 15:00
100' Back Rack Yoke Carry
100' Dball Carry
10 Dball Squats (150/100)

GYMNASTICS
EMOM x 20:00
Min 1 - 50' HSW
Min 2 - :30 L-Sit Hold
Min 3 - 50 Wtd DU
Min 4 - Press to Handstand

CONDITIONING
10 Sets (80%)
10 Thrusters (95/65)
10/7 Cal Row
-Rest :60-

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Saturday, October 13

A. CONDITIONING
8 Sets (50%/EZ)
.5 Mile Bike
20 GHDS
400m Run
30 Air Squats
75 DU

B. NC60
70% effort.

C. BIAS WORK:
STRENGTH
Snatch
3x1; 95%+; rest as needed between sets

Clean + Jerk
3x1; 95%+; rest as needed between sets

GYMNASTICS
AMRAP x 10:00 (85%)
8 BMU
100 DU

-Rest 5:00-

AMRAP x 10:00 (85%)
10 sHSPU
20 DB Snatches (50/35)

CONDITIONING
60:00 Hike

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NCFIT