Monday, August 20th

A. CONDITIONING
Bike
10:00 EZ
-Rest 2:00-
2:30 Moderate
-Rest 2:00-
2:30 Hard
-Rest 5:00

10:00 Bike test for Calories.

Goals:
-start smooth for the first 5-6:00 then dig in for the last 4-5:00

B. NC60
80% Effort here! Nothing crazy.

C. BIAS WORK:
STRENGTH

1RM Snatch
-Rest 5:00-
25 Squat Snatches for time (77% of 1RM)

GYMNASTICS
30 MU For time

CONDITIONING
30:00 (EZ/60%)
1:00 Bike
1:00 Single Unders
1:00 Plank
1:00 Step-ups
1:00 No push-up burpees

Read More
NCFIT
Tuesday, August 21st

A. CONDITIONING
Ski
10:00 EZ
-Rest 3:00-
2:00 Hard
-Rest 2:00-
3k For time

Goals:
Start smooth for the first 1,500m then build!

B. NC60
70-80% here. Treat this as a recovery-ish workout.

C. BIAS WORK:
STRENGTH
15:00 To find 1RM
Split Jerk

GYMNASTICS
For Time
100 HSPU

CONDITIONING
EMOM x 30 MINUTES
Min 1 -- MAX Cals Bike
Min 2 -- MAX Cals Row
Min 3 -- MAX Burpees

Read More
NCFIT
Wednesday, August 22nd

A. CONDITIONING
Row
10:00 EZ
-Rest 3:00-
3:00 Hard
-Rest 5:00-

3k Row For time

Goals:
-Stroke rate up
-Drive through mid-foot
-Finish Strong!

B. NC60
Go pretty hard on this AMRAP. We have a rest day tomorrow.

C. BIAS WORK:
STRENGTH
1RM
Squat Clean
-Rest 5:00-
AMRAP x 8:00
MAX Power Cleans 77%

GYMNASTICS
For Time
100 TTB

CONDITIONING
30:00-60:00
Bike/Swim/row EZ

Read More
NCFIT
Friday, August 24th

A. CONDITIONING
Run
5k For Time

Goals:
First 60-70% hard/sustainable. Last 30% harder.

B. NC60
This is a retest from a couple of months ago. Try and beat your score!!

C. BIAS WORK
STRENGTH
1 RM
Strict Press

1 RM
Back Squat

GYMNASTICS
For Time
100 C2B

CONDITIONING
Open Workout 18.5
AMRAP x 7:00
3-6-9-12-15..etc.
Thrusters (100/65)
C2B

Read More
NCFIT
Saturday, August 25th

A. CONDITIONING
60:00 (60%/EZ)
30 Cal Bike
30 Lunges
30 Sit-ups
30 Cal Row
30 Up-downs

*We are done with testing week. Next week will be a deload week and then we will start another cycle after that! Today is more about recovering!

B. NC60
Recovery workout/60%

C. BIAS WORK:
STRENGTH
3 Sets
12 Chin-ups
12 Body Rows
12 DB Strict Presses
-Rest as needed between sets-

GYMNASTICS
EMOM x 20:00
1st: :30 Hollow Hold
2nd: :30 Plank Hold
3rd: 4/4 Pistols
4th: :30 Practice Triple Unders

CONDITIONING
Hike 60 min with vest

Read More
NCFIT
Monday, August 13th

A. CONDITIONING
Bike
10:00 (20-30:00 pace)
Rest 5:00
5:00 (10-20:00 pace)
Rest 3:00
4 Sets
2:30 (10:00 bike PR pace)
Rest 2:00

Goals:
-Same score every round
-You should feel like you can do 3 more sets

B. NC60

C. BIAS WORK:
STRENGTH
Front Squat
6x2; (11x1); 85%+; rest 2:00-3:00;

-Rest 5:00-

EMOM x 5
Snatch DL to high hang position x 2 reps + 2 high hang muscle snatches.

4 SETS every 1:30
1 Snatch Pull to above the knee (1s pause)+ 1 Hang Squat Snatch; 70-80%

3x3
Squat Snatch; (85%+);
-rest 2:00 between sets-


Goals:
-Consistent reps
-Use EMOM to warm-up for main set
-Arms relaxed and using hips/legs to move bar (on barbell snatches)

GYMNASTICS
Bike x 15 MINUTES (Moderate pace)
EMOM
3-5 Ring MU
*start each min with MU

Goals:
-Make the 3-5 reps feel as easy as possible
-You should feel like you can do 2-3 more
-Goal on BIke is to keep you moving. Focus on recovering with the bike

CONDITIONING
10 Sets
12 Thrusters (115/75)
200m recovery run (EZ pace)

Read More
NCFIT
Tuesday, August 14th

A. CONDITIONING
Ski
2 Sets
7:00 (20-30:00 pace)
Rest 3:30
4:00 (10-15:00 pace)
Rest 2:00
4x 2:00 (same pace held on 500m from last week)
Rest 2:00 between

-5:00 rest between sets-

Goals:
-We are preparing for testing next week!

B. NC60
Make each set consistent, 80%

C. BIAS WORK:
STRENGTH
EMOM x 5 MINUTES
3/3 Single Arm Dumbbell Split Jerks (Start moderate and build to something tough)

6x1
Split Jerk; (90%+); rest 3:00 between sets

Goals:
-Stay mid-foot in the dip
-Rear foot slightly internally rotated.
-Use EMOM and 8 sets to warm-up for main set

GYMNASTICS
10 Sets
7 sHSPU
10 C2B
200m Recovery Run
Goals:
-Perfect reps (core tight/feet together)
-Breathing with the movement
-Same numbers you did last week
-Use the run as the recovery

CONDITIONING
EMOM x 30 MINUTES
Min 1 -- :50 Bike
Min 2 -- :50 Row
Min 3 -- :50 Burpees
*Keep the same pace you did last time. We are trying to make this pace feel as easy as possible. Work up to the :50 on each station!

Read More
NCFIT
Wednesday, August 15th

A. CONDITIONING
Row
12:00 (30:00 pace)
Rest 5:00
6:00 (15-20:00 pace)
Rest 3:00
4x1k (same pace as last week for 750m)
2:30 rest

Goals:
-Stroke rate up
-Drive through mid-foot
-Finish leg drive

B. NC60

C. BIAS WORK:
STRENGTH
EMOM x 5 MINUTES
3 Clean DL to high hang position +
3 Tall Cleans (light weight)

3 Sets; 1 Clean Deadlift (1s pause above the knee) + 1 Hang Squat Clean (70-80%)

3x3; (90%+); rest 3:00 between set
Squat Clean

Goals:
-Catch the bar actively
-Bounce out of the bottom
-Keep the bar close

GYMNASTICS
4-5 Sets
1:00 C2B
1:00 Recovery Row
1:00 TTB
1:00 Recovery Ski/Row

*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps.

CONDITIONING
8 Sets (80%)
2:30 Bike
Rest :60
2:00 Row
Rest :60

Read More
NCFIT
Friday, August 17th

A. CONDITIONING
Run
20:00 (40:00 pace)
Rest 5:00
10:00 (30:00 pace)
Rest 5:00
4x 5:00 (20:00 pace)
Rest 2:30

Goals:
-Drive elbows back and do not let hands cross midline of body
-Landing mid-foot

B. NC60

C. BIAS WORK
STRENGTH
5 sets
3 Strict Presses (90%+); every :90

-Rest as needed-

EMOM x 8 MINUTES
2 TNG Power Snatches (205/125)

-Rest as needed to build to working weight-

EMOM x 8 MINUTES
3 TNG Power cleans (255/165)

-Rest as needed-

5 sets
3 TNG Deadlifts (85%+); every Rest 3:00 between sets

Goals:
-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS
5 Sets
1:00 MAX sHSPU (with a vest)
1:00 Recovery SKi (or single unders)
1:00 MAX MU (with a vest)
1:00 Recovery Row (or ski)

Goals
-Same numbers as last week
-Video yourself for review.

CONDITIONING
10 Sets
200m Row
15 WB (30/20)

Goals:
-U/B WB
-Bounce out of the bottom
-Breathing in through the nose at the bottom and out when releasing the ball
-Use row to recover

Read More
NCFIT
Saturday, August 18th

A. CONDITIONING
5 Sets
:90 DU
:30 Rest
:90 Bike
:30 Rest
:90 Row
:30 Rest

B. NC60

C. BIAS WORK:
STRENGTH
Snatch
Build to Heavy Single

Clean and Jerk
Build to Heavy Single

Back Squat
Build to Heavy Single

Goals:
-This is a heavy single for the day. We are going to be doing this every week for the next couple. Do not go for a PR. The focus is just getting under some heavy load with proper technique.

GYMNASTICS
AMRAP x 10 MINUTES (40 min pace)
(with a vest)
10 Burpee MU
Bike 20/15 Cals
5 Rope Climbs
Bike 20/15 Cals

Rest 3:00 MINUTES

AMRAP x 10 Minutes (40 min pace)
(no vest)
20 TTB
150 DU
20 Push-ups
150 DU

Goals:
-Practice breathing while doing the gymnastics movement.
-Keep the body tight (e.g. feet together)
-Do not worry about score but learn how to feel the movement.

CONDITIONING
Hike 60 min with vest

Read More
NCFIT