Monday, June 18th

A. CONDITIONING
3-4 Sets
10 Min Bike (moderate pace/20-40 min pace/lactate threshold)
Rest 3 min (recovery walk)
*keep track of Cals and HR if possible

B. NC60

C. BIAS WORK:
STRENGTH
Back Squat
3-3-3-3-3; (70-75%)

GYMNASTICS
EMOM x 20 min
1-2 strict MU (if good strict wear 20# vest)

CONDITIONING
*We are practicing the open workouts here, these are not to be done at race paces. Feel them out and learn how/when to break. Break everything up into manageable sets, 5s on thrusters and 3-4 on BMU. This will inhibit you from getting super sore tomorrow but still getting the volume/ practice in.

2 Sets (70%)
AMRAP x 6 min
30 WB (20/14)
60 DU
5 MU

3 min Rest

6 min AMRAP
8 BMU
15 thrusters (95)

3 min Rest

6 Min AMRAP
3-6-9-12 etc
Clean and jerks (135)
50 Du after each set

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Tuesday, June 19th

A. CONDITIONING
4 Sets
1200m Run (5k pace)
400m recovery jog
1 min rest

*if you do not know your 5k, test your 5k time today.

B. NC60

C. BIAS WORK:
STRENGTH
Pause Split Jerk (pause at dip and at catch :02)
5x3 sets; rest 1-2 minutes between sets; @moderate load

EMOM x 6
1 Split Jerk (build in load)

GYMNASTICS
For Quality
30 Strict Parallette HSPU
(if you are good at HSPU wear 20#vest, if not scale to 20 or 15, something that will get you done in a reasonable amount of time)

*20 min cap

CONDITIONING

AMRAP x 10 Min (60%)
15 TTB
5/5 DB hang clean to OH (75/50)
15 Cal row

Rest 5 min

AMRAP x 10 Min (60%)
5 DB S2O (75/50)
10 DB DL
15 Box jumps (30/24)

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Wednesday, June 20th

A. CONDITIONING
3 Sets (tough pace 80%+)
100 Cal Row
Rest 1:1/2
100 Cal bike
Rest 1:1/2

B. NC60

C. BIAS WORK:
STRENGTH
Hang Snatch
1) 3-3-3-3-3 (70-80%)

2) EVERY 2:00 min x 6-8 sets
1 hang Snatch (60-70%)

GYMNASTICS
EMOM x 18 Min
1st: 10 Cal Ski
2nd: 8 Strict TTB

CONDITIONING
6 sets
3 min on
:90 off
Start of every 3 min
150 DU
Sets
1,3,5
MAX OHS 135

Sets
2,4,6
MAX RMU

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Thursday, June 21st

ACTIVE REST
AM
5-7 Sets (EZ Pace)
10 Cal bike
50’ Bear crawl
20 Lunges

*focus on breathing and just feeling good
*turn the clock off and just focus on connecting mind to body

2-3 Sets
15 Perfect air Squats → 10 empty barbell OHS → 8/8 SA DB sots presses

:60 Plank (left and right)

5/5 high box step ups slow lowers

PM
Run 6 Miles

*or swim/run/yoga
*whatever it is make it EZ and restorative

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Friday, June 22nd

A. CONDITIONING
8 Sets
500m Row (2k pace)
Rest 1:30
*damper low and focus on good breathing. We want to practice good rowing mechanics and breathing.

B. NC60

C. BIAS WORK:
STRENGTH
Hang clean + Jerk
2.1 x5-7; moderate load (70%+) ; rest :90 to 2 min

EMOM x 10 Min
1 Hang clean and push jerk (moderate load)

*Pick a weight that is good for you that makes the lifts feel snappy, no grinding. Practice good movement patterns here.

GYMNASTICS
EMOM x 20 Min
1st: 3-5 weighted strict C2B
2nd: 15/10 Cal bike

CONDITIONING
5 Sets
3 Min on
2 min off

10 Thrusters (115)
15 C2B

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Saturday, June 23rd

A. CONDITIONING
10x 400m run (mile PR)
Rest 1:1

B. NC60

C. BIAS WORK:
STRENGTH
Every :90 x 9 sets
1 clean (moderate to heavy load/ tech work)
*perfect reps

Every :90 x 9 sets
1 snatch ( moderate to heavy load/tech work)
*perfect reps

GYMNASTICS
EMOM x 21 Min
1st: 1-2 Strict MU
2nd: 1-2 sPHSPU (12-14”)
3rd: 5-6 strict TTB (legs straight)

CONDITIONING
40-60 Min fun bike
Or 60 min + hike with 20# vest

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