Saturday, July 21st

A. CONDITIONING
14 Sets
750m Row (3k Pace)
-Rest 1:30-

Goals:
-Stroke rate up
-Drive through mid-foot
-We are trying to make this pace feel as easy as possible, this is the same workout as last week. Focus on relaxing and breathing.

B. NC60
80% effort here.

C. BIAS WORK:
STRENGTH
EMOM x 10 Minutes
5 TNG Deadlifts (75%)

EMOM x 5 Minutes
5 Strict Presses (75-80%)

Goals:
-Perfect reps (moderate weight)

GYMNASTICS
AMRAP x 10 Minutes (40 min pace)
8 MU
200m Run
8 BMU
120 DU

Rest 3:00 Minutes

AMRAP x 10 Minutes (40 min pace)
60 C2B (sets of 5)
50/35 Cal Bike
40 TTB (sets of 5)
30/20 Cal Bike

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
AMRAP x 15 Minutes (1 hour pace)
20/15 Cal Row
20 GHD
6/6 Hang DB Clean to OH

-Rest 5 Minutes-

AMRAP x 15 Minutes (1 hour pace)
100 DU
15 WB (30/20)
100 DU
10 MU
100 DU
20 DB Snatches (50/35)

-Rest 5 Minutes-

EMOM x 10 Minutes
Min 1 -- 15 WB (30/20)
Min 2 -- 10-15 BFB

Goals:
-U/B on DU
-Smooth breathing and pacing
-Same pace per round
 

NCFIT