Monday, October 15

WORKOUT
9 Sets
:30 ON/ :30 OFF
Bike Sprint
Plank Hold*

*switch plank hold every round
Ex: Top of push-up position (1st), Right Side (2nd) , Left Side (3rd) x3

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NCFIT
Saturday, October 20

PARTNER WORKOUT
Teams of 2
500m Row (switch every 250m)
40 Box Jumps
30 Partner Burpees
40 DB Hang Power Cleans
30 DB Shoulder to Overhead
500m Row

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NCFIT
Monday, October 8

SKILL/EXTENDED WARM-UP
EMOM x 6 MINUTES
Min 1 - 8 KB Suitcase Lunges/leg (16 total)
Min 2 - 15 Hollow Rocks + 20 Flutter Kicks
Min 3 - 8 Single Arm KB Strict Press/Arm

WORKOUT
FOR TIME
70 Cal Bike
*Every 10 cals, do 10 Box Jumps

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NCFIT
Wednesday, October 10

SKILL/EXTENDED WARM-UP
Spend 3:00 on Double-Under Practice

WORKOUT
6 SETS
:30 ON / :30 OFF
Wall Balls
Double-Unders or Single-Unders
Up-Downs

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NCFIT
Saturday, October 13

WORKOUT
EMOM x 18 MINUTES
Min 1 - :45 Max Cal Row
Min 2 - 1:00 Plank Hold
Min 3 - 10 DB Thrusters

*Keep DB at load where athletes can go unbroken

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NCFIT
Sunday, October 14

WORKOUT
FOR TIME
800m Run
50 Box Jumps
40 Slams Balls
30 KB Front Squat (single KB)
20 Burpees

FINISHER
3 SETS
:30 ON/ :30 OFF
Hollow Hold/Rock
Flutter Kicks
Superman Hold

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NCFIT