Monday, July 16th

A. CONDITIONING
10 Sets
500m Ski
(+1-2 seconds faster than last week)
-Rest 1:30-

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

B. NC60
Workout is to be done at 80%. Pretend the workout is 5 rounds, instead of 3.

C. BIAS WORK:
STRENGTH
EMOM x 10 Minutes
2 Front Squats (Start 60% and build to 85%+)

-Rest 5 Minutes-

EMOM x 10 Minutes
3 Squat Snatches (Start 50% and build. NO higher than 65-70%/all singles)

5x3
Hang Squat Snatch (Same load as last week)

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

GYMNASTICS
EMOM x 14 Minutes
3-5 MU + 15-20 DU

Goals:
-Make the 3-5 reps feel as easy as possible
-You should feel like you can do 2-3 more sets

CONDITIONING
AMRAP x 10 Minutes (80%)
100 DU
50 Bar Facing Burpee
100 DU
400m Run

-Rest 5 Minutes-

EMOM x 10 Minutes
12 WB (30/20)

Goals:
-Same times per round on AMRAP
-U/B WB
 

NCFIT