Monday, October 15

STRENGTH
3 SETS
12 Alternating Reverse KB Lunges
8 Strict Pull-ups After Each Set
-Rest 1:00-

WORKOUT
AMRAP x 18 MINUTES
200m Run
15 Slam Balls (30//20)
100' Bear Crawl
40 Double Unders

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NCFIT
Tuesday, October 16

STRENGTH
3-3-3-3-3
Barbell Strict Press
10 Push-ups After Each Set

-Rest 1:00 between sets-

"WORKOUT
EMOM x 15 MINUTES
Min 1 - :30 Cal Bike
Min 2 - :30 Dumbbell Snatches (50/35)
Min 3 - :30 Up-downs

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NCFIT
Wednesday, October 17

STRENGTH
2-2-2-2-2
Front Squats

-Rest 2:00-
*Increase loading every set.

WORKOUT
5 SETS
15/12 Cal Row
7 Front Squats (75/55)
:60 Rest

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NCFIT
Thursday, October 18

STRENGTH
4-3-2
Barbell Bench (1111)

-Rest 1:30 between sets-

*Increase Loading Each Set

WORKOUT
2 SETS
4:30 Bike
:30 Rest
4:30 Row
:30 Rest

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NCFIT
Friday, October 19

STRENGTH
5-3-1
Deadlift

-Rest 2:00 Between Sets-

WORKOUT
AMRAP x 3 MINUTES
10 Wall Balls (20/14)
10 Deadlifts (95/65)
100m Run

-Rest 1:00-

*Repeat two more times!

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NCFIT
Saturday, October 20

STRENGTH
EMOM x 10 MINUTES
Min 1 - :50 Plank Hold
Min 2 - 10 Ring Rows

WORKOUT
EMOM x 18 MINUTES
Min 1 - MAX Cal Row
Min 2 - MAX Box Jumps (20")
Min 3 - MAX DB Strict Presses (35/25)

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NCFIT
Sunday, October 21

STRENGTH
EMOM x 5:00
4/4 Single Leg Barbell RDL

WORKOUT
AMRAP x 20:00 (Moderate pace)
10/7 Cal Bike
200m Run
300m/250m Row
40 Lunges
50 Sit-ups

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NCFIT
Monday, October 8

STRENGTH
3 SETS
8 Alt. DB Lunges (Forward)
8 Alt. DB Lunges (Backward)
-Rest 1:00-

WORKOUT
AMRAP x 15 MINUTES
10/8 Cal Bike
8 Barbell FR Lunges (75/55)
6 Toes to Bar

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NCFIT
Tuesday, October 9

STRENGTH
6-6-6-6-6
Barbell Strict Press
8 Push-ups After Each Set

-Rest 1:30 between sets-

WORKOUT
2 SETS
4:00 Max Cal Row
-1:00 Rest-
4:00 Max Cal Bike
-1:00 Rest-

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NCFIT
Wednesday, October 10

STRENGTH
EMOM x 12 MINUTES
Min 1 - :20 Hanging L-sit
Min 2 - :20/:20 Side Plank (L/R)
Min 3 - 5 Supinated Grip Bent Over Rows

WORKOUT
EMOM x 15 MINUTES
Min 1 - 200 Run
Min 2 - 40 Double Unders
Min 3 - 10 Pull-ups

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NCFIT
Thursday, October 11

STRENGTH
2-2-2-2
Deadlift (2111)

-Rest 1:30 between sets-

*For deadlift, keep loads moderate to moderate-heavy and focus on sound mechanics and :02 descent

WORKOUT
5 SETS
2 Wall Walks
9 Deadlifts (135/95)
15 Box Jumps (24/20)
-:45 Rest-

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NCFIT
Friday, October 12

STRENGTH
5 SETS
4 Wide Grip Pull-ups
3 Pull-ups
2 Chin-ups

-Rest 1:00-

WORKOUT
AMRAP x 10 MINUTES
30 Slam Balls
30 Sit-ups
30 Ring Rows
30/20 Cal Row

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NCFIT
Saturday, October 13

STRENGTH
EMOM x 6 MINUTES
Min 1 - 6 Single Arm DB Push Press (L)
Min 2 - 6 Single Arm DB Push Press (R)

WORKOUT
AMRAP x 20 MINUTES
500m Row
12 DB Push Press (35/25)
400m Run

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NCFIT
Sunday, October 14

STRENGTH
1-1-1-1-1
Front Squat

-Rest 2:30-

*Loading should be moderate to moderate-heavy. Increase load each set.

WORKOUT
8 ROUNDS
8 Front Squats (95/65)
6 Burpees Over Bar
4 KB Swing (53/35)

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NCFIT