Wednesday, August 22nd

STRENGTH
3 SETS
7 DB Push Press

WORKOUT
2 ROUNDS FOR REPS
1:00 at Each Station
Station 1 – Step-Up/Down
Station 2 – AbMat Situps
Station 3 – DB Push Press
Station 4 – Calorie Row
Station 5 – Rest

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Saturday, August 25th

WORKOUT
TABATA (:20 on / :10 off, 8 rounds)
:30 Rest b/t Each Tabata
TABATA 1 – Air Squat
TABATA 2 – Plate Ground to OH
TABATA 3 – Up/Down

CASH-OUT
5 Minutes of Flow Stretching

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Sunday, August 26th

PARTNER WORKOUT
Teams of 2
FOR TIME
2000m Row (alt. every 200m)
100 DB Thrusters (alt. every 10)

*While Partner 1 works, Partner 2 Holds a Plank

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Tuesday, August 14th

WORKOUT
EMOM x 15 MINUTES
Min 1 -- 10 DB Push Press
Min 2 -- 10 AbMat Situps
Min 3 -- 5/5 Lunges (holding DB in rack)

*3 Burpees to Start Every Minutes

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Thursday, August 16th

SKILL
3 ROUNDS FOR QUALITY
:30 Squat Hold
:15 Left Elbow Plank
:15 Right Elbow Pank
:15 Hollow Hold
:30 Squat Hold

FOR TIME
25-20-15
DB Devil’s Press

*200 Run Before Each Set

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NCFIT
Saturday, August 18th

WORKOUT
EMOM x 6 MINUTES
Min 1 -- Max Double Unders
Min 2 -- Max DB Hang Power Clean
Min 3 -- Max Calories on Rower

-REST 3:00-

EMOM x 6 MINUTES
Min 1 -- Max Plank Hold
Min 2 -- Max Flutter Kicks
Min 3 -- Max Mountain Climbers

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NCFIT