Monday, August 20th

STRENGTH
5 SETS
3 Strict Press (31X1)

*After Each Set…Max U/B Push-ups
(reps should not go to complete failure)

WORKOUT
AMRAP x 12 MINUTES
12 Sit-ups
10 DB Push Press (35/20)
8 DB Burpees

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NCFIT
Tuesday, August 21st

STRENGTH
10 SETS
2 Back Squats (21X1)

WORKOUT
3 ROUNDS FOR TIME
20 MB Squats (20/14)
50 Double Unders

FINISHER
ON A 6:00 RUNNING CLOCK
1:00 EZ Pedal on Bike
1:00 Plank

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NCFIT
Wednesday, August 22nd

STRENGTH
4 SETS
5/5 FR KB Step-Back Lunges

*After Each Set…15 Hollow Rocks

WORKOUT
EMOM x 21 MINUTES
Min 1 – Run 200m
Min 2 – Max Cals Row :30
Min 3 – Max Slam Balls :30

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NCFIT
Thursday, August 23rd

STRENGTH
EMOM x 12 MINUTES
Min 1 – 6 DBL DB Bent Over Row (21X2)
Min 2 – 12 Weighted Sit-ups

WORKOUT
FOR TIME
30 Cals on Bike
30 KB Swing (53/35)
30 HR Push-ups
30 Pull-ups

*Top of every minute (including 0:00) perform 3 Box Jumps

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NCFIT
Friday, August 24th

STRENGTH
ON 10:00 RUNNING CLOCK
Practice with Moderate-Light Load…
2 Hang Power Clean + 1 Overhead

WORKOUT
AMRAP x 5 MINUTES
3 Hang Power Clean (95/65)
3 Front Squats
3 Push Press

-Rest 1:00-

Repeat AMRAP!

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NCFIT
Saturday, August 25th

STRENGTH
3 ROUNDS FOR QUALITY
1:30 Moderate Effort on Bike or Row
1:30 KB Farmer Carry (AHAP)
1:30 Plank Hold

PARTNER WORKOUT
Teams of 2
AMRAP x 12 MINUTES
200m Team Run
10 DBL DB Snatch (synchro)
10 Burpees (synchro)

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NCFIT
Sunday, August 26th

STRENGTH
ON A 12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 3 Deadlift (31X1)

WORKOUT
FOR TIME
21-15-12-9
Deadlift (155/105)
DB Box Step-Over (35/20; 20”)

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NCFIT
Tuesday, August 14th

STRENGTH
3 SETS
8/8 Alt. KB Step-Up (Suitcase Hold)

*Superset each set of KB Step-Up with 10 Ring Rows

WORKOUT
8 SETS
:40 Max Russian KB Swing (Heavy)
-REST :20-
:20 Max Cal Bike
-REST :40-

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NCFIT
Thursday, August 16th

STRENGTH
EMOM x 12 MINUTES
Min 1 -- 5-8 Strict Pull-ups
Min 2 -- Max Flutter Kicks
Min 3 -- :30 Hollow Hold

WORKOUT
4 SETS
24 Slam Balls (20/15)
18 Sit-ups
12 Up/Downs
-REST 1:00 B/T SETS-

*Goal is same time for all 4 sets

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NCFIT
Friday, August 17th

STRENGTH
ON 12:00 RUNNING CLOCK
Build to Moderately Heavy...
Clean DL + 2 Hang Power Clean

WORKOUT
EMOM x 14 MINUTES
Min 1 -- Mod-High Effort on Bike (~70%)
Min 2 -- 5 Burpees + 5 Hang Power Clean (115/75)

*On the bike, pedal for :55 with a :05 transition

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NCFIT
Saturday, August 18th

STRENGTH
4 SETS
8 DB Chest Press (21x1)

*Use MB as Support
**Superset each set of DB Press with 20 Reps of Banded Tricep Pull Downs

WORKOUT
FOR TIME
3 ROUNDS
400m Run
21 KB Swing (53/35)
12 HR Push-ups

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NCFIT
Sunday, August 19th

STRENGTH
ON A 8:00 RUNNING CLOCK
Work continuously and consistently...
50’ Bear Crawl
50’ Heavy Farmer Carry

WORKOUT
AMRAP x 20 MINUTES
15 Calorie Row
30 Singles Unders
15 Calories Bike
30 Single Unders
15 Crawl Down/Up Burpees
30 Single Unders

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NCFIT